Exactly what a PRO CYCLIST eats…LOTS!

Рет қаралды 9,744

Жыл бұрын

This week I thought I’d show you guys exactly what I eat, before, during and after a hard interval session.
3x20mins at 92% of threshold requires substantial fuelling, and I’ve tried to break this down as best as I can, to give YOU guys some insight around what a pro cyclist eats to complete a session such as this.
As I start to build into longer rides in preparation for my first goals for the year, I’ll do a series of different nutrition videos to show exactly what I eat for sessions of different length and intensity so that you guys can apply the same principals to your own training.
Any questions, fire them down below!
#beanddomore
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Пікірлер: 74

@Richz2 Жыл бұрын

So nice to see someone on YT who actually eats and understands the huge benefits, both on and off the bike they are. So many ‘wing it’ and think they are somehow ‘cool’ by not eating or just bonking. I now eat way more than I have ever done on/off the bike, I’m as fit as I have ever been and I’m actually a little bit lighter, although that’s has never been a goal. The major plus has been my mental fitness, when I fuel properly I just feel better, I know when I have under fuelled as I ‘grumpy’ Great video Jack.

@jackultracyclistofficial Жыл бұрын

I appreciate that mate, I hope it’s a message that spreads far and wide. There’s too much emphasis on being skinny and not enough on being well fuelled 💪🏽💪🏽 Love that you’ve also found the light and are hammering the fuel to becoming your best self. Keep it up Richard, love your work mate!

@Richz2 Жыл бұрын

@@jackultracyclistofficial I have just listen to a great podcast with Olav Aleksander Bu coach of Kristian Blummenfelt and the two-time Ironman 70.3 and Ironman world champion, Gustav Iden.. He has a very good saying…"there is no speed without power & no power without calories’ So just eat and enjoy your training more…

@jackultracyclistofficial Жыл бұрын

@@Richz2 Love that mate! So so true too, you honestly cant eat enough when out training hard, so enjoying those calories is a must!! Have a great weekend Mate👊👊

@kwameakom2625 11 ай бұрын

Glad I got this in my YT feed, straight to the point and a great video on fuelling much appreciated 👌🏽 Subscribed

@jackultracyclistofficial 10 ай бұрын

Awesome to hear!

@MysticMac000 Жыл бұрын

Great video! Love your focus on proper fueling over calorie restriction for performance. A great advice i once heard was "never diet on the bike"

@jackultracyclistofficial Жыл бұрын

Thanks dude! Love that saying 👌🏽Carbs are king!!

@jensenbaits5079 2 ай бұрын

Great video, Straight to the point !

@jackultracyclistofficial 2 ай бұрын

Cheers mate 😁

@matthewanddenise7095 Жыл бұрын

Would love to see a video on how you eat on a rest day - and also what you would eat if your an amateur TT rider doing 12 hours a week - Most people don't do this level of riding or as much as you, so by following this way of eating may well be bad news.

@jackultracyclistofficial Жыл бұрын

Yeh great idea. Let me make a note of that for a future video!

@enduranceasia6206 Жыл бұрын

Great vid Jack! One thing we forgot to ask on the Endurance Asia podcast was if you do a fuel efficiency test? If you are riding at lower intensity / low HR you should be burning majority fat which should mean you will need to fuel less on carbs? Or is the majority of your rides at a higher intensity meaning you are burning glycogen a high percentage of time? Have you ever tried a low carb high fat diet before and do you think this can work for cyclists?

@jackultracyclistofficial Жыл бұрын

Thanks guys! Yeh good question. You're exactly right. This fuelling plan was very much focussed on the high intensity threshold work I had that day. For lower intensity stuff, you can reduce the carb intake for sure. I'll put together another video to talk through fuelling on a longer steady state ride too! Hope you're well!

@falklevien Жыл бұрын

Loving this! I've recently started aiming for 100g/h, too. Used to vastly underfuel, like probably most people do. And then be completely depleted when I got back, so I'd then vastly overeat. Which in essence meant I didn't fuel my rides properly and still gained weight all the time. Took me a while to wrap my mind around preoper nutrition, but I guess it finally clicked. Better late than never.

@jackultracyclistofficial Жыл бұрын

Awesome stuff! It makes such a big difference to the quality of your rides too right? And then being able t eat normally off the bike makes a big difference to weight!! Keep at it!

@falklevien Жыл бұрын

Absolutely. Instead of slowly fading throughout a long session and feeling completely wretched at the end and afterwards, I can actually get in the quality and ride again the next day. Game changer.

@jackultracyclistofficial Жыл бұрын

@@falklevien Boooom, youve unlocked the secret sauce mate. Love it!

@matthewwatt3650 Жыл бұрын

Beast mate. Fascinating how much fuel you need to perform

@jackultracyclistofficial Жыл бұрын

It’s definitely been a learning process, but damn, what’s difference it makes 👊🏽👊🏽

@MrYetibaby Жыл бұрын

You make me hungry 😂 ,great informative vid , Carbs indeed are King

@jackultracyclistofficial Жыл бұрын

Hahaha go get some carbs in ya mate!

@KikeLiLK Жыл бұрын

Thanks for sharing Jack! I couldn't be more agree with you. Fuelling is one of the most important things in this our beloved sport and it was like a new world/life have opened in front of me when I realized how important it is and when I started to fuel my rides properly and taking my every day eating more serious and orientated towards my training and style of life. Definitely something that every cyclist should pay attention to and understand the importance of it. And regarding the being skinny or lean topic, I'm still on my 60/61 kgs but feeling strong and smashing my workouts and my rides and feeling better day after day and with fantastic recovery between rides so as you said, it's not a matter of weight, etc but a matter of being properly fueled no matter what your physical constituion is...a good advice I had one day is "don't diet on the bike"😊

@jackultracyclistofficial Жыл бұрын

Yeahhhhh, love this! Big ups on the fueling strategy you’ve implemented, sounds like it’s working like a dream! Hard work pays off right?! Keep at it!

@stuartmclean3843 Жыл бұрын

@@jackultracyclistofficial gels can get very expensive especially if using everyday, what would u recommend for on ride fuelling as a alternative to gels, i do use powder in bottles which is alot less expensive but what eould u recommend in place of gels, thanks dude👍

@jackultracyclistofficial Жыл бұрын

@@stuartmclean3843 Great question mate. You could mix things up nicely with some basic candy such as the Haribo or Allens lollies, especially if its for high intensity efforts. The other option you could use is some home made muesli bars with ingredients like oats, honey, raisins and banana. Good energy hit, but slightly slower release carbohydrates. I'll try and do a video to show my home made muesli bar recipes too!

@Mark-Huigen Жыл бұрын

I was one of the people who asked you about your pre-ride nutrition! I did my 200km MTB marathon december 28th in crappy winter conditions and finished without any problems at all! Thanks for your advice! Nutrition can make the difference between success or failure, so much more important than a lot of people think.

@jackultracyclistofficial Жыл бұрын

Dude massive congrats on the result! Super pumped for you and stoked the nutrition worked. You now know that ‘carbs are king!’ Keep up the great work 🤘🏽🤘🏽

@beeliseu Жыл бұрын

wondering if you can share your strategy. i will have a 200km mob marathon soon also. I know its quite personal, but its just to have an idea :D

@jackultracyclistofficial Жыл бұрын

@@beeliseu pop a timer on your wahoo to sound every 30min and try to eat something every time it goes off. I’d suggest trialing things in the coming weeks to work out what foods/gels sit best with your stomach. Remember…you can’t eat and drink too much!!

@beeliseu Жыл бұрын

@@jackultracyclistofficial thanks a lot Jack. I will do it. Your are such an inspiration.

@Mark-Huigen Жыл бұрын

@@beeliseu what Jack said, keep taking on nutrition even if you don't feel hungry. I did a couple of 100km rides to test things out. For me it also helped a lot to keep stops at aid stations as brief as possible. It's a mental game as well, just keep pedaling and split the ride up into bite sized goals you can check off.

@kristijanlazaric3172 Жыл бұрын

Thanks

@jackultracyclistofficial Жыл бұрын

No problem 👊🏽

@Daroo425 Жыл бұрын

For someone time strapped during the week just trying to do like 1.5 hr of Zone 2 who is also trying to lose fat, would you still fuel the same way? Thanks for all the tips, love your channel.

@jackultracyclistofficial Жыл бұрын

Yeh great question mate. For shorter zone 2 riding, you certainly dont need this much fuel. Without knowing your exact program, its hard to say, but based on my knowledge, Id suggest completing shorter recover rides in a fasted state (especially early in the mornings if trying to loose some fat,) and the zone 2 work, especially if under 2hr, on a carbohydrate drink mixture and a good pre-ride meal. Monitor how your body feels and if you get that sense of hunger on the Z2 rides, up the calories on the bike (eg throw a gel or some food into the mix 1hr in.) Post ride, good protein shake with some oats and honey and there you've got a pretty good refuel plan

@Benno828282 Жыл бұрын

Nice video mate. That's alot of carbs in the drinks. Do you find hydration is okay with so much fuel in your bottle or do you also fill up clean water during ride?

@jackultracyclistofficial Жыл бұрын

Thanks mate. I still find hydration is ok with this amount of fuel in the bottles. Because the mix is isotonic, it replenishes the electrolytes lost in sweat. It kills two birds with one stone which is great!

@Saladh_Olivier Жыл бұрын

As one once said - you eat not for today, you eat for tomorrow. Thanks for sharing, Jack! How long did it take you to get to 100g/hr? What was your approach to get to that number?

@jackultracyclistofficial Жыл бұрын

Thanks mate! It’s probably taken a good three years to work up to that level without any stomach issues. The Main learning process for me was more in regards to remembering how often to eat. With the right nutrition products, the stomach upsets shouldn’t be a problem 👊🏽👊🏽 Now back to my eating…haha

@conradlong326 Жыл бұрын

Nice info Jack i was seeing that im not taking in enough carbs on the bike ...running out of gas basically

@jackultracyclistofficial Жыл бұрын

Get those carbs in and the energy will go through the roof mate 💪🏽💪🏽

@energylab6277 Жыл бұрын

Geez it would be expensive to fuel on the bike like you year round. Obviously not an issue for the sponsored athlete. Great insight and video. I can relate to your thoughts re body composition

@jackultracyclistofficial Жыл бұрын

Agreed, having the sponsorship does help. There’s some great alternatives that are cost effective too. Haribo also works great!

@klaunsonofthemorning Жыл бұрын

just go with basic sugar - it's 50% fructose and 50% glucose, which is a really good mix of carbs for bike rides. You could also buy isomaltululose, which is a slower release carb, (just don't go over 40g per hour or you might shit your pants) for around 5 bucks per kilo. Fancy sports nutrition is usually very cheap products, sold in very expensive packaging

@jackultracyclistofficial Жыл бұрын

@@klaunsonofthemorning The glucose fructose mix is a good option if an athlete is on a tight budget, agree with you here for sure. While the sports nutrition can sometimes be cheap ingredients marketed well, theres certainly exceptions such as GU that combine a WHOLE lot more science into their products. It definitely pays to test products and see how they sit with the stomach and do research into quality of ingredients, thats for sure!

@klaunsonofthemorning Жыл бұрын

@@jackultracyclistofficial agree - i was exaggerating a bit here. there are lots of brands that do a really good job on sports nutrition an squeezing out those last 10% of efficiency. I try to keep things cost effective and kinda okay for the environment as well. Going through 20+ gels per week instead of using sugar is just not a real option for me. I use more of the good stuff for racing and in the weeks leading up to important races to train my gut a bit. My daily training is sufficiently fueled by the cheap stuff. Love that you've mentioned Haribo...i think they are a good way of getting carbs in on the bike.

@jackultracyclistofficial Жыл бұрын

@@klaunsonofthemorning Fantastic that you've found a good combo mate. Thats the main thing! And better still, the fact you enjoy those Haribo too, rock star!

@global_nomad. Жыл бұрын

Hi, thanks for this....perhaps aware of this as guidance, but generally only eat this much for an event.....PS weight needs to be in reference to height to have meaning...i'm 83kg and 1.85/6'1"

@jackultracyclistofficial Жыл бұрын

No problem mate. And yes, spot on, thats a very valid point. My metrics are very similar to yours at 83kg and 6'2, but if we were talking about the fuelling strategy for a 60kg athlete, the CHO requirements could well be much less. Then again, depending on their fitness and muscle mass, it could also be similar!

@kaleemakhter8780 10 ай бұрын

Very informative video..hello sir I commute 50km on bicycle plus 1 hour weight training how much carb do i need daily

@jackultracyclistofficial 10 ай бұрын

It all depends on your weight etc. I’d suggest visiting a dietician to get a dedicated plan suited specifically for you. On the bike, I’d suggest 90g carbs/hr 💪🏽💪🏽

@kaleemakhter8780 10 ай бұрын

@@jackultracyclistofficial thanks

@t_h_visuals Жыл бұрын

Greens on an empty stomach! The last time I tried that I hurled !

@jackultracyclistofficial Жыл бұрын

Haha, these are berry flavoured so i enjoy them!!

@lewisfilms Жыл бұрын

How are you getting that camera angle at 8:15?

@jackultracyclistofficial Жыл бұрын

360 camera mate 🤘🏽🤘🏽

@robredpath9860 Жыл бұрын

3 hour ride costing you about 100 euros a hit 😂

@jackultracyclistofficial Жыл бұрын

But that power, she peakinggggg

@Eirikkinserdal Жыл бұрын

Obligatory trip to do number 2 first, right?!?!?

@jackultracyclistofficial Жыл бұрын

Haha I decided not to include those ‘details’ but you’re not wrong 😂

@troycollett8540 Жыл бұрын

When riders get obsessed with weight that’s when problems with eating disorders can manifest

@jackultracyclistofficial Жыл бұрын

Agreed mate 👊🏽

@adampf26 Жыл бұрын

Marmite over vegemite all day long.

@jackultracyclistofficial Жыл бұрын

No wayyyyyy! 😂😂

@fwdflashwebdesign 9 ай бұрын

From what I see you eat mostly chemicals, not food...

@jackultracyclistofficial 8 ай бұрын

Not really

@fwdflashwebdesign 8 ай бұрын

ANything that is packaged has some kind of chemical in it!!! not to mention that is not real food or organic...

@jackultracyclistofficial 8 ай бұрын

@@fwdflashwebdesign’some chemicals’ is a little different to ‘mostly chemicals’ though 😅

@simoF6 8 ай бұрын

It’s not about health it’s about performance- there is a difference

@fwdflashwebdesign 8 ай бұрын

@@simoF6 That's true!

@ccamire Жыл бұрын

Sorry i did not watch all the video. I do respect your choices. I avoid carbs and I do very fine in the 3-4 hrs bike ride. I use MCT oil + other fats + coffee + eggs + water/salt. I rather be healthy.

@jackultracyclistofficial Жыл бұрын

No problem mate, its certainly a personal thing and whatever works for you, is great! As soon as the intensity goes up, the body can't use the fats as a fuel source effectively enough, so carbohydrates are required, but for steady state stuff, it sounds as though you've found a nice routine. Great work!