How To Fuel For Cycling | Bike Ride Nutrition Explained

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Күн бұрын

Fuelling correctly for a bike ride doesn't have to be guess work. With the correct nutrition you'll become a faster and fitter cyclist, and recover better after a workout. In this video James and Chris explain the simple principles to eating enough of the right foods to fuel your rides.
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Пікірлер: 352

@gcn 5 жыл бұрын

What do you like to eat on a ride?

@TopseyKretts 5 жыл бұрын

..Narna's..

@kirkprl 5 жыл бұрын

Untapped Maple Syrup and Honey Stinger Gluten Free Waffles. Chocolate Mint if my favorite.

@charlierickitt4129 5 жыл бұрын

Homemade Flapjack ...

@vercinfestin5515 5 жыл бұрын

Chocolate

@LUCYDIAMONDBOXER1 5 жыл бұрын

Raisins, mixed nuts, haribo in top tube fuel bag. Has kept me going through Ironman and century plus rides 😁

@kencheng7760 5 жыл бұрын

add in pre ride coffee, mid ride coffee and post ride coffee

@vgnrnr 5 жыл бұрын

You're forgetting pre mid ride coffee coffee and post coffee coffee

@matthewlewis2072 5 жыл бұрын

@@vgnrnr And coffee flavoured gels

@Phil..._ 5 жыл бұрын

I like tripple strength coffee, but in an emergency - full fat coke works as a good substitute.

@kamalk7512 3 жыл бұрын

So much coffee is not good, leading to dehydration.

@nfnworldpeace1992 3 жыл бұрын

@@kamalk7512 clearly you're not drinking enough coffee then ;)

@Totalavulsion 4 жыл бұрын

3:44 yep, that certainly does look like a ‘solid’ breakfast. Any more solid and it’d be concrete.

@heidijarvis777 5 жыл бұрын

Crikey! How stodgy was that bowl of porridge and the portion size! Wouldn’t need to worry about my energy levels after eating that as the windy pops would keep me moving 😂

@davet2625 5 жыл бұрын

Of course hydration is essential, but if you're wanting to lose weight you basically just wanna take on the minimum amount of food that will stop you from bonking. I don't eat anything during rides of less than 3 hours. If i was in a sportive / race wanting to do my absolute best then i would take on carbs at a steady rate, as described in the video, to keep performance optimal. But i reckon maybe a lot of people go out for a couple of hours on the bike, burn 1000 calories, eat 950 calories, and wonder why they're not losing more weight!

@matthewlewis2072 5 жыл бұрын

WTF do you eat on a bike that's 1,000 calories?!?!? A block of lard???

@davet2625 5 жыл бұрын

@@matthewlewis2072 6 creme eggs and 2 Oreos?

@MrACangusyoungDC 5 жыл бұрын

Yes I have trained on low carb levels and because of that I wont bonk on 5h low intensity rides. On day 3 of a 5h/day endurance block I have not eaten anything but 210g protein/day for 2 days straight (around 1000kcal/day) and I only bring 6 peices of white bread and a good layer of honey in between. Day 2 I need even less and day 1 I can do without anything. This for loosing weight but I would put my money on that it is a valuable thing to train. Adaptations happen very quickly, at least it did for me. The first week was hellish then already after say 4 weeks I managed really well and I would say that it even wasn't very bad on week 2. Pro teams train half empty some times here and there because they don't want to risk missing out on positive effects. I have resources for the once who ask. I weigh 87kg so don't worry that I over starve myself. I am in a weight loss period and starve on endurance blocks and eat on sprint and intervablocks.

@adamdavanna6229 4 жыл бұрын

You don’t eat at all on three hour ride?! GCN has said before, even if you’re trying to lose weight, you still need to eat. I remember Matt making a joke about it.

@adlerhorst1995 3 жыл бұрын

My mans here eating a Big Mac during a sportive

@adamwatson4625 5 жыл бұрын

Hi Guys. In Australia the word 'Bonking' means something quite different! A rather more enjoyable experience than running out of energy.

@AlanBram 4 ай бұрын

That's "boinking" here in the US

@mcorbett01 5 жыл бұрын

Very helpful. I didn’t know you only process 1g of carbohydrate per minute. Good tIps. Many thanks. 👍🏻

@jakubkolomicenko5838 5 жыл бұрын

the best recovery drink is beer!

@flyingturtle4559 5 жыл бұрын

The most basic thing to understand is that digestion requires blood flow to the digestion system, stomach and intestines. This is why if you eat too much solid food before racing up hills, or stop for too large a meal mid-ride, once you are riding in your 80%+ max heart rate zone, all your blood goes to your legs and supporting cardio-vascular system and your digestion slows or stops. This results in the food in your stomach, still being digested by the stomach acids with no place to go and this is why riders get nauseous and have that bloated feeling. It's all about learning not just what to eat, but when to eat.

@MrSteamDragon 5 жыл бұрын

As a 61 year old who has just got back in the saddle I found this to be very informative and a useful place to start. Have been doing some short rides in recent months, 40-50kms a session, and found my leg recovery was an issue. I started to follow a nutrition plan similar to this and am finding it helps tremendously. Was good to hear similar advice from you guys. Thanks...from yet another MAMIL 😂🚴🏻‍♂️

@matthewlewis2072 5 жыл бұрын

When you're done with a ride, it's important to consume protein I find. Protein shakes are OK, but so is good old milk, milkshake, etc. Or a bowl of cereal!

@MrSteamDragon 5 жыл бұрын

Secret Sam999 Indeed 👍. ...or a 3 egg and cheese omelette ...😎

@jeaninefrank8019 4 жыл бұрын

@ Mr.SteamDragon...just to lift you up..I am 67..and, I bike 85 miles..every other week !!...

@lfk53 Жыл бұрын

40 - 50km short ride. Are you having a laugh?

@MrSteamDragon Жыл бұрын

@@lfk53 ha, sorry, not at all. I can avg 20km/h so thats 1 hour out, a 10-15min break for a bar or two and then 1 hour back. On occasion if i have more time up my sleeve i'll do another 10 kms each way with maybe another short break on the way home. Mind you am almost 66 now, so i don't do many 50km rides now !😎

@douglaspate9314 5 жыл бұрын

Good one!! Awesome duo, great dynamic! Thanks guys!!

@StefanoM68 5 жыл бұрын

Post ride ? Un piatto di fettuccine, una bistecca e una bottiglia di vino rosso 😋🇮🇹

@Meritumas 5 жыл бұрын

StefanoM68 how about a shot of bombardino at the end 😜

@StefanoM68 5 жыл бұрын

Mzungu73 Approved ! But in Winter. In Summer take a "Limoncello" cold 😀😀😀

@butters6295 5 жыл бұрын

Thanks for this. I am doing the BP MS 150 this weekend so some good timed advice here.

@Choedron 5 жыл бұрын

You forgot to mention not to get too much sugars from gels etc., since it works as a laxative when too much - due to the limit to carbohydrate uptake. When there are too much sugars in the intestines, it will draw out fluid into the intestine. Resulting in a nice case of the “runs” and general discomfort 👍😜

@gigaxon6901 5 жыл бұрын

Exellent how 2 content! it's got us in our flow for new ideas

@eddy6672 5 жыл бұрын

Ever thought about doing a ‘beat my Strava segment’ where your viewers send you a segment and you take on their time?

@coralsaddiction4598 2 жыл бұрын

Fantastic info

@kristiannilsson1893 3 жыл бұрын

Doing a 250K ride tomorrow and even though I knew all of this already it is nice to have a quick vid to ensure you didn't forget any crucial bit of fueling.

@colettecrowther3984 5 жыл бұрын

one of the best in my opinion, are some apricots/ dates, because they are sweet and portable. also i absolutely love a good mars bar :) very good video! it was very enjoyable to watch! as always :)

@bleskiven 5 жыл бұрын

They can be a little slow to digest, and large quantities can lead to increased osmotic pressure in the gut

@FRamirez1A 5 жыл бұрын

I do my bars with dates and almonds.

@lonnekeprevaes1297 5 жыл бұрын

Nice video guys, also the house looks great James! Had to mention😉

@jesusenriqueriveratellez531 5 жыл бұрын

Very helpful information, thanks.

@gcn 5 жыл бұрын

Thanks Jesus!

@jijisan01 5 жыл бұрын

Great videos as always....one question…>> What are the general distances and/or times of a, “short, medium, and long” ride?

@ajc4950 2 жыл бұрын

Short rides are usually around 1 - 2 hours or less. Medium rides are around 2 - 3.5 hours & long rides are 4 - 5 hours or above! Hope this helps :D

@birdword1746 Жыл бұрын

love it, only way to go.

@louiswijanarto 5 жыл бұрын

I wanted this video so long

@manfredadams3252 5 жыл бұрын

So where's Emma's goodbye and thank you tribute video?

@alexk3806 5 жыл бұрын

Hopefully the door is still open for her return. So maybe au revoir, not goodbye? Hey GCN, how about an Emma retrospective?

@gemsandlasers269 5 жыл бұрын

One thing you didn't mention at all was mid-ride breaks for lunch or coffee/cake. What should we avoid when doing this? The other day I had potato rösti, sausage and onion gravy. Immediately after I had a 300m climb @ 9-10% and felt awful, but about an hour or so later, when the food had digested a bit, I felt pretty good. Now I know this probably isn't the ideal mid-race lunch, but I had limited options.

@laurynaspetniunas8193 5 жыл бұрын

I think it's best to eat until you're satisfied not until you're stuffed. Also avoid oily foods. I'm talking from personal experience. Everyone is different.

@steveco1800 5 жыл бұрын

Agree, had too much cake and coffee on a ride in the Peaks, but was saved on the second stop by chips with lots of salt and vinegar. It was over 100 miles so allowed 2 stops :) .

@brannmacfinnchad9056 5 жыл бұрын

Agreed--a video on the science and philosophy of mid-ride cafe or restaurant breaks would be lovely. Something when you're out for to enjoy the day with your mates.

@gcn 5 жыл бұрын

I'd feel pretty rough on the bike immediately after that. Does sound good though 👍

@JackY-pu5nh 8 ай бұрын

After the meal your digesting system needs more blood to digest food for the next 30-60 minutes, and when cycling your muscles will steal quite an amount of blood and oxygen from it, which means in general people need to wait for 30-60 minutes before going back into sporting after having a real meal, otherwise people will suffer the exact same way. What I usually tell people is: take your time, it’s not a contest.

@AaronGoodTimes 5 жыл бұрын

Thanks for this video and nutrition information. I have been searching lately and you have helped a lot. For what it's worth, I like to have a banana on a whole grain wrap spread with natural peanut butter after a ride.

@chevyyyyyyy 3 жыл бұрын

Lara bars and bananas.

@reidwagner1508 Жыл бұрын

I carry both real food like a rolled jam and peanut butter tortilla on metrics and centuries. Shorter rides usually just gels and sports bars. Good advice from GCN from another mid-70S MAMIL

@jonburnell532 5 жыл бұрын

You guys got a new nutrition partner?

@Mscott30 5 жыл бұрын

New Nutrition partner and new helmet sponsor too, changes behind the purse strings at GCN...

@gcn 5 жыл бұрын

Hey Jon, yes, Enervit are our new nutrition partner. Really pleased to have them onboard. Lasty

@matthewlewis2072 5 жыл бұрын

@@gcn You guys need to be a bit more obvious about naming your partners and 'fessing up that you're showing a sponsor's product. Especially Shimano, because there's yet another new Campagnolo groupset coming out (Chorus) which you guys will ignore...

@billinhouston3291 5 жыл бұрын

@@gcn Lasty!!!!!!

@chevyyyyyyy 3 жыл бұрын

@@matthewlewis2072 I like my Campagnolo Potenza.

@brianmessemer2973 5 жыл бұрын

I see our man Chris Opie is rocking the original Wahoo ELEMNT. I too ride on the famous Bolt's older sibling. 👍👍

@bentoomey15 5 жыл бұрын

New haircut looks smart, James!

@vrushalideshpande3624 5 жыл бұрын

Nice!!!

@rkkuchipudi 5 жыл бұрын

For those of you asking about keto and fat adapted, the reason why there's little mention of that topic is because people like to be fast and put down power...not ride slow sportifs and gran fondos all day long

@magnaviousyk3118 5 жыл бұрын

True, I notice in my last 100k ride, after 70 km I feel performing on my average pace but I can't give out more power.. I don't feel exhausted or hungry though, so I keep myself hydrated.. I thought this is the moment my body no longer runs on carb but burning fat as energy.. just my opinion though

@SkwidyDev 5 жыл бұрын

Because pros don't have time for fat people tricks.

@rkkuchipudi 5 жыл бұрын

SkwidyDev indeed keto diets are VERY useful for fat people. I'm not fat but I'm just assuming that's who that diet is best for 😘

@rkkuchipudi 5 жыл бұрын

InconnuGlitterBoy not sure I understand the comparison to soccer teams mate....2 completely different sports. And yes while cycling is an endurance sport, it requires lots of very high intensity if you want to be fast

@SkwidyDev 5 жыл бұрын

@@rkkuchipudi I agree you can lose weight rapidly on keto but it's because it makes fasting easier by reducing appetite. I think legitimate, medically supervised fasting is best for people wanting to lose weight this way. They will go into ketosis still but won't suffer the negative health effects of a high-fat, high-complete-protein diet. True North clinic does good work in this field. I gave myself severe insulin resistance when I experimented with keto for 2 years. Fasting was easy but I was getting chest pain and the one time a cheated with a pint of strawberries I got dry mouth, dizzy, and shaky. When I moved to a high-carb, low-fat diet the insulin resistance caused me to become massively underweight (-40lb) but overtime I cleaned out my insulin pathways/axis and was able to properly digest carbohydrates for fuel after 6 months. Most of the people I hear raving about keto are short-term keto'ers who did it to lose some weight or long-term keto'ers who just haven't gotten blood-work or coronary scans done since they started. It's scary to roll the dice on something like heart disease and I feel like they're mortgaging their health for short-term weight loss.

@willemniehorster9836 5 жыл бұрын

I was "like" number 14, like Johan Cruijff! How cool is that!

@heytreacle 5 жыл бұрын

I liked the way James looked deep into my eyes as he said the word "bonking" ;)

@jayaybe1 4 жыл бұрын

I think he was trying to keep a straight face : - )

@charliedillon1400 2 жыл бұрын

For post ride meal, have something healthy and hearty already prepared at home and ready to heat up whilst in the shower. That way you don't get lured into stopping for junk food on the way home!!

@steveallen273 5 жыл бұрын

Panadol has potentially serious renal and liver complications even if only taken slightly above recommended dosage and duration. Not sure if Mark meant ibuprofen could be damaging if taken as a once only or repeated frequency. Performing any activity while under the effect of anti- inflammatory or painkillers will take away the safe limitation that pain gives the body. In other words, you could be damaging your body without knowing. Great vid. Privileged info. R3gards

@MrACangusyoungDC 5 жыл бұрын

Also a certain dose I can't remember reduces effects of strenght training by 50% according to a study. A good study let me tell you (way too many bad studies get attention). Yes this was strength training, but it is worth noting for endurance athletes as well. I think maybe endurance training effects are reduced as well but I want to be strong on my bike so I care either way.

@sureshchinnappa2290 5 жыл бұрын

Excellent

@manitoublack 5 жыл бұрын

I'd go broke eating sports bars / gels and sports drinks. The odd banana and fresh water is All you need. or a bag of lollies for longer rides. For recovery, smash a pizza or big bowl of fired rice :) That said, nothing like a 3-hour ride before breakfast (fasting training.)

@mklightemup3567 5 жыл бұрын

Do more videos like this!!!!

@CauliflowerEars1 5 жыл бұрын

I didn't see any *sponsored content* notice. You guys are normally pretty good about that.

@matthewlewis2072 5 жыл бұрын

Absolutely. Unless it's Shimano, who own GCN, LOL

@nildex34 5 жыл бұрын

The "Includes Paid Promotion" was on the bottom left for me.

@bernardlinde 5 жыл бұрын

Do you need a notice to tell you that the video contains sponsored content? 🤦🏼‍♂️ Who cares!

@SiegA776 5 жыл бұрын

Sports nutrition science has moved on a bit. Train your body to burn fat for fuel and you can preserve your precious carb stores for the above threshold efforts. Carbs are useful but they can also cause havoc with your metabolism and even give rise to diabetes even in so called healthy athletes. Also too much fluids can cause hyponatraemia which can be serious.

@SkwidyDev 5 жыл бұрын

Carbs can't block insulin receptors in muscle tissue and cause diabetes though. Only fat does that - and saturated fat is the best at doing this. Carbs could indirectly causes insulin resistance (IR) - if you consumed massive quantities of fructose and reached fructose toxicity over and over. It could convert to enough fat to causes IR. You'd be pretty sick though and I doubt you could achieve it with fruit - even dates. You'd need a synthetic solution. You'd have to engineer a diet for obesity to get fat on sugar and remain sedentary with that much sugar in your system - good luck. As for glucose (predominate carb in starches), it's even harder to turn glucose into fat. Even after you've topped of glycogen in the muscles and liver, burned off the excess as body eat, de novo lipogenesis (DNL / creation of fat from non-fat) costs 30% of the energy being converted. It's unrealistic.

@stevelewis6154 5 жыл бұрын

Jelly Baby's. Used to always work well when I was marathon training......before the knee went. And an elecrolyte drink.

@Jalfred92 3 жыл бұрын

Seeing as during exercise is the only time you can healthily justify eating sweets, that's my go to for ride snacks. Big fan of candy kittens, or gelatine free cola straws.

@sudduthjonathan 5 жыл бұрын

Nothing if it’s a ride/race less than an hour. Pre ride is the focus for that. If the ride is two hours, then I usually do two gels (100 cals each) at 45 and 90 minutes. If it’s 3 hours or longer than I need solid food with fat, preferably something salty/savory. Regardless of the length, he best thing I can do is to eat a normal meal close to before I ride, assuming adequate digestion time.

@matthewlewis2072 5 жыл бұрын

Rice cake recipes, please!

@LUCYDIAMONDBOXER1 5 жыл бұрын

Cycled up Mt. Tiede yesterday, smashed it with drip feeding fuel from my top tube feed bag. Felt 100% at the top, got 100% rinsed by mates on Strava for top tube bag😅

@gullane79 5 жыл бұрын

What way did you go? In March I did tiede from costa adeje to Arona to Vilaflor to the top. Loved it!

@LUCYDIAMONDBOXER1 5 жыл бұрын

@@gullane79 exactly that route 👍Great roads, scenery and landscape within the crator. Awesome cycling through the clouds too. Currently in Costa Adeje now. Looking at cracking it again before I go back on Sunday.

@gullane79 5 жыл бұрын

SAF1981 I found adeje to vilaflor fairly comfortable with steady cadence all way, filled bottle at vliaflor and found from there to top pretty challenging but fun. Anaga mountains is a another good ride, well worth the drive down to Santa Cruz for it. Cycle to los gigiantes to Santiago del tiede to chio and stop for a smoothie in snack bar parada in chio, great little place for stop, rafael who owns it really nice guy, loads of pros have been there

@LUCYDIAMONDBOXER1 5 жыл бұрын

@@gullane79 nice one thanks for the recommendation. Just plotted a route out the climbs from Santiago del Tiede. Spectacular views/ roads and a 15%avg climb over 3.5km 😦😅

@LUCYDIAMONDBOXER1 5 жыл бұрын

@@abedfo88 you can buy them. They started out as a Kickstarter idea. Make an aero version which saves 15Watts in an aero tunnel

@CoachNealF 5 жыл бұрын

I'll be trying a concoction of sugar, butter, and egg whites today. YUM! :-D

@ooojamaflip 5 жыл бұрын

Hobnobs for me. Things can get messy though, if you opt for the milk choc variety in the summer months.

@stealfwayne 5 жыл бұрын

Hey GCN, how about a show on post ride procedures. Protein shake and stretching are musts but what else should we doing? I clean the bike and if necessary wash the merino as well. But what am I missing

@imp822 Жыл бұрын

Great info. My only question is about the rice cake. They seem to have zero nutrition. I don’t understand their benefit.

@MZ-bm5fp 5 жыл бұрын

@2:07 is this on Mallorca at canal de Molinas? TT mode on!

@111nwp 2 жыл бұрын

I take raw potatoes sometimes. They 're easy to carry and are a good source of electrolytes. They are also affordable.

@ZenTeT 5 жыл бұрын

Try doing a video about keto you don't always need carbs... I generally don't eat on like 4-5 hour rides but if do it's usually protein

@Pienimusta 5 жыл бұрын

As Scotty Laughland used to say in every video - Take 60-80 grams of carbohydrates per hour

@JeffMortonRacing 5 жыл бұрын

How long in hours / km do you consider to be a short, medium & long ride?

@in5aneguy597 5 жыл бұрын

i would say that depends mostly on you, besides that short maybe 1h medium 1-3 and long above that?

@gdevansh 5 жыл бұрын

Short is 1 hour\15km , Medium is 2-3hours/20-30km and Long is 3+ hours/>30km

@magnaviousyk3118 5 жыл бұрын

Depends on your ride (15km in MTB is way harder than doing 15km in roadbike), but if you're using roadbike, short ride might be about 1 hour (probably 20-21km, 30km if you're a fit rider), around 2- 3 hours for medium ride (40-60 km) and above for longer ride.. it may vary for each rider, some can ride 30-35 in an hour, some can do 15-20..

@andrienicolasabuel9272 5 жыл бұрын

Banana everyday!

@8BitThoughts 5 жыл бұрын

"You want to eat one bar every 30 minutes" - Says sponsored video

@gcn 5 жыл бұрын

Enervit are our new nutrition sponsor, yes. The advice is genuine and what we have raced and trained with through our careers and times cycling.

@rob3rt891 4 жыл бұрын

Enervit bars are split into 1/2 (30g) portions. So I suspect the advice will be based on smaller portions more often. Ofcourse you can just bite 1/2 a full bar if you want.

@boribetlen6 4 жыл бұрын

Hi, I was wondering if there were any plant based protein supplements you would recommend?

@rupephoto7615 5 жыл бұрын

I would really like GCN to look into the Keto Diet - are professional riders during the off season using this sort of diet to lose weight ?

@ifodaniell 5 жыл бұрын

Nothing like keeping old notions living. Fast adaption beats being a carb burner any day.

@aleksanderr7646 5 жыл бұрын

Very nice interiors. Whose house is this? I suppose Hank's, but I don't know why.

@HeyJazmine 4 жыл бұрын

@GlobalCyclingNetwork On your medium to long rides, when do you drink your electrolyte drink? Do you drink it first before your second water bottle? Do you switch between the two bottles during? Do you drink the electrolyte drink towards the end of the ride? Or does it even matter?

@ondrastehlikll.1948 5 жыл бұрын

You don´t really need to consume your post ride meal that fast(although it will not do any harm), you can wait even up to 3 hours.

@vedhed21 5 жыл бұрын

Really, I've been told the opposite. Especially with protein for muscle repair. Got a link to a study I can look at?

@steveco1800 5 жыл бұрын

Tend to go for a electrolyte tap in water and jam sandwiches - I just wrap the slice of bread back on itself to stop leaks (pretty much a gel wrapped in bread). Those sugary drink powders gradually make me feel sick as the ride goes on. Salts/electrolytes are just as important as carbs IMO.

@matthewlewis2072 5 жыл бұрын

Do you use white or brown bread? PS bunging some Peanut Butter in there is a great salt boost

@steveco1800 5 жыл бұрын

@@matthewlewis2072 Brown with fancy conserve jam - it's got to taste nice! Maybe white would be better but I always have brown day to day. No butter though b/c taste for things changes on long ride and I guess fats aren't what the body wants on a ride. Love PB but unfortunately can't eat much before start getting allergic reaction. There's a good bit of salt in the bread though :-).

@abedbehrooz5627 3 жыл бұрын

@octaviakf 3 жыл бұрын

What would you consider a long ride? would that be like anything over 50 miles and a medium ride being 25-45 miles? short ride being 15 miles and less? I'm asking because i just did a 40 mile ride and cramped badly at 38 miles couldn't finish the 40 b/c of it. I ate but I'm still trying to figure the drinks out I need more than gatorade so if you all can do a video speaking about the electrolytes used that are best etc. Thanks,

@chencho7083 5 жыл бұрын

Lipton Iced tea works great for me. Gels work good. If I go to very long rides I might take an energy bar but to me they all taste about the same. Is like chewing food that has already been chewed...

@leabiasutti8650 5 жыл бұрын

Try to do your own bars by yourself. Easy, cheap and nice!

@chencho7083 5 жыл бұрын

@@leabiasutti8650 any links for recipes?

@leabiasutti8650 5 жыл бұрын

@@chencho7083 have a look on youtube for "ricecakes" or oat energy bars.. then try and have fun!

@leabiasutti8650 5 жыл бұрын

kzfaq.info/get/bejne/oLN6eKyavLyXhoU.html

@-Bonobo- 5 жыл бұрын

What about sugar water? I just fill 2 bottles with sugar water and im good for the whole ride. I also eat jelly babies, they are filled with fast releasing carbs.

@adamputu5448 2 жыл бұрын

Energy Drink Or Isotonic My Opinion You Can Make It Just 3 Ingredients Sugar, Salt, and Fruit Juice (actually Fresh Fruit) I Think 2 Teaspoon Sugar And 1 Or Half Teaspoon Salt And Then Fresh Fruit Juice. But Sugar And Salt You Must Be Dissolve First and Then Mix With Juice

@amirdanel8261 5 жыл бұрын

What's chris's shirt model? Looks good

@williamschultz8198 5 жыл бұрын

Is it possible to actually define Short, Medium, and Long rides? Such as Time, Kilometers/Miles?

@flyingturtle4559 5 жыл бұрын

William__ In the beginning, on flat and rolling terrain, A short ride would be the distance you can cover in 1 1/2 hours or less, a medium ride would be 2 to 3 1/2 hours and a long ride would be 4+ hours. Factor in hills and significant headwinds, 20+ kph, and your distances will be less. However, as your fitness level increases and your energy relay becomes more efficient, eventually you'll find yourself going farther and faster. It takes dedication and training, but it gets better over time. Jus" Ride!

@williamschultz8198 5 жыл бұрын

@@flyingturtle4559...Thank You

@gcn 5 жыл бұрын

I'd define it in time like flying turtle, and I'd agree with the definitions. So, thanks! 👍

@benedekcsakany849 5 жыл бұрын

#Torqueback I have always pedaled in the hardest gear. Recently I started watching pros and how they pedal a lot faster on an easier gear. With the hardest gear I usually have an average of 15MPH and after an 1 hour ride I don't even get that tired. Today I went with an 2 or 3 times easier gear and I averaged of an about 18MPH but I felt a lot more exhausted afterwards the 1 hour ride. Does it matter which gear you use or is it just what you prefer?

@conrad6226 5 жыл бұрын

Always try to maintain a cadence of around 90 rotations a minute, and don't worry about what gear your in.

@hutchmusician 5 жыл бұрын

RapidLs Perhaps it’s the change to an unfamiliar riding style that’s tiring you? Maybe it’ll get easier the more you do it. Mind you, it’s also about body type - the old school 1950s TdF riders were big guys pushing hard gears, but the modern cyclist is thin and spins easy gears. Maybe the modern style isn’t for you? I’m 194cm and I find ‘spinning’ exhausting too.

@beeble2003 5 жыл бұрын

A lot of the talk about cadence is nonsense. Or, rather, it's based on a partial reporting of the facts. As I recall, higher cadences are more efficient if you're putting out more than about 200W. However, if you're riding at 15mph, you're probably not doing more than about 130W, so high cadence is unlikely to be more efficient, and the cadence you're used to is often the best one for you. Having said that, 15mph in your top gear sounds like you're pedalling very slowly, which means you're putting a lot of force through the pedals, which is risky for your knees. Regardless of cadence, 18mph is 20% faster than 15mph, so requires about 45% more power to work against the increased air resistance.

@conrad6226 5 жыл бұрын

@@beeble2003 I'm not even going to argue with you, as what seemed to be standard of 90rpm is not exactly cosher anymore. I can personally say that 90 feels economically correct when I cycle. 100+ feels like evidentally like spinning.

@beeble2003 5 жыл бұрын

@@conrad6226 Sure -- my sweet spot is about 90, too. For most people, what you're used to is the best for you.

@stevenmckelvey281 5 жыл бұрын

I have tinned rice pudding with mixed seeds & nuts and dried berries for breakfast when I go on a medium ride. Carbs, fat and protein 😋

@hutchmusician 5 жыл бұрын

Steven McKelvey That actually sounds great. Will try it!

@stevenmckelvey281 5 жыл бұрын

hutch1979music Enjoy!

@maquismark5852 5 жыл бұрын

I'll have some of that too thanks. Yum!

@robdontv798 5 жыл бұрын

how long in km does the short ride,medium ride, and long ride have?

@danielcantu4438 5 жыл бұрын

What brand do you recommend for the Recovery Drink? Im in Dallas, TX btw

@jayaybe1 4 жыл бұрын

I recommend Lone Star BBQ Beef flavoured recovery oil from Sixgun. Size: Bigger!

@darrellcarter1163 5 жыл бұрын

Were is Emma great vlog

@treyquattro 5 жыл бұрын

gone to work for engineering firm in Zurich

@beeble2003 5 жыл бұрын

It was announced on the GCN show a couplefew weeks ago that Emma's left the channel to concentrate on something engineering-related in Switzerland. (Her PhD was in engineering, at ETH Zurich.) I think they said she'd still make some guest appearances.

@torent40 5 жыл бұрын

Snickers + Banana is best combo! Try it ;)

@beeble2003 5 жыл бұрын

Sounds delicious but any kind of chocolate bar is going to turn into a melty mess unless you keep it in a saddle bag. And if you do keep it in a saddle bag, you have to stop, to eat.

@mikeeriquez7082 5 жыл бұрын

Works great. I do the same

@GKel77 5 жыл бұрын

Excactly what do you mean a medium or longer ride? Is it a 60 to 80 ks a medium ride? What's the relation of a ride with many altitude fluctuation with nutrition intervals? Please explain.

@gcn 5 жыл бұрын

I'd define it in terms of time: Less than 1h30 = short Less than 3 hours = medium More = long

@daveevans4633 4 ай бұрын

I have recently been diagnosed with type 2 diabetes and looking for fuel advice for all rides short to endurance what products would be best and carbing the night before for long rides without spiking blood sugar levels seem challenging any advice would be grateful as I can’t find anything tangible on YT and want to keep riding

@seahog32 5 жыл бұрын

The way he said "science" reminded me of the Ali G Show. And what followed was not that far from it either. Firstly, the 500 g of glucose/ glycogen is rather arbitrary. The rate it is burned at depends on many factors, counting minutes is close to useless. And then there is such a thing called gluconeogenesis. This video should have been headlined "for entertainment purposes only".

@mdmgreen 5 жыл бұрын

Can GCN please make a video on how to carry food that melts easily like Mars and Snickers? Those are my motivational food. I tried using top tube bag but it was a nuissance because my knees kept hitting it. I also tried putting them in my back pocket and they melted into gooey mess. Help please!

@billinhouston3291 5 жыл бұрын

Keep it in the freezer until right before your ride? Throw it in your drink bottle until you're ready to eat it.

@liberatetutemeexinferis5902 4 жыл бұрын

Is it normal to crave sugar after long rides? I usually eat a couple of oranges at the end of my ride but the temptation to eat glazed donuts of chocolate bars sometimes is too much.

@nickw6175 5 жыл бұрын

postride I always consume a liquid that has 13.1 grams of carbs and 1.7 of protein per 100m and this wonder drink ? Bitter !

@declanbroderick4453 5 жыл бұрын

Great video, milk is also a great recovery drink having the right balance of carbohydrates and protein (3:1) that's in sports recovery drinks.

@brianschiff35 5 жыл бұрын

Wish I watched this video before I went out this morning, Had a small dinner last night and my breakfast didn't cut it. I got BONK! I now know better for next time. Thanks.

@9to5triathlon96 5 жыл бұрын

You will constantly bonk as long as you follow this iresponsible advice. Being fat-adapted is the healthiest and almost only way to stay on top of bonking. Research about it and you'll be a better cyclist and healthier person in a few weeks.

@catchemup_jon636 5 жыл бұрын

I've watched this video like 5 times today...I'm getting into cycling and is helpful to staying healthy...did 12mi today and I felt a little tired, did a lot of mtb before

@Muler3627 5 жыл бұрын

Genuine question and issue I have with longer rides (2hr+), is how on earth do you fuel liquid/hydration wise for this? I have two 600ML bottles, so I know I'm under-hydrating for a 2hr ride already, so on a 3-4hr ride I can really feel it. How do you store the liquid? I've bought a bottle of water etc whilst I'm out to get me through, but unless I'm carrying electrolyte powder on me too, it's nowhere near as useful.

@SniperSpec0ps 5 жыл бұрын

On our longer rides with no chase vehicle, we swing through a fast food joint for a water refill. They’re 99 times out of a 100 more than happy to give you the water you need to refill your bottles at no charge.

@kiverrussell8369 5 жыл бұрын

Firstly get 750ml bottles. Secondly grab electrolyte tablets that are easy to carry. Thirdly plan the refill - somewhere to buy, public drinking fountain (depending on where you live - none here :( ), almost all cafe/coffee stops will happily refill your bottles if you make a small purchase.

@d.gwebster1109 5 жыл бұрын

Could always put a bottle of water in your jersey pocket. I mean the type you'd buy from the supermarket, as they squash down easy enough when you're done with them.

@LUCYDIAMONDBOXER1 5 жыл бұрын

Yes larger ml bottles required but also think about your taking on the water from the bottle, are you squeezing it and taking multiple gulps? If so regulate your intake to two short sharp sips of water at regular intervals. This will keep you fueled and hydrated longer

@Muler3627 5 жыл бұрын

Appreciate the suggestions. Currently my bottles (camelbak podium) are so tight in my bottle holders that I have to stop completely to drink, which probably isn't helping as I tend to gulp it down as opposed to little and often as you're meant to. That coupled with the fact I'm drinking 1100ml tops (can't fill these bottles to the brim) on a 3-4hr ride, my piss is worryingly orange/brown by the time I'm back. Will look into electrolyte tabs/sachets, and definitely some bigger bottles. Nice one all!

@jiram6553 5 жыл бұрын

How to recovery when overtraining and burn out after long ride?

@thynchyca 5 жыл бұрын

rest and eat a lot!!!- carbs, protein and fat... and rest

@magnaviousyk3118 5 жыл бұрын

Keep yourself hydrated at all times, consume protein to repair cells, one can consider to eat carbs or fat.. but in my opinion if you immediately eat after the ride (

@slure_ 5 жыл бұрын

How high-quality are Orbea bikes overall compared to other brands?

@riciy 5 жыл бұрын

I only recently got my Orbea Terra, rode 600km so far without any issues. I didnt own another "highend" bike before, but I'm quite impressed thus far.

@ooojamaflip 5 жыл бұрын

They have a very good reputation.

@Calisadora 5 жыл бұрын

white or brown rice/pasta the day before a long ride, or does it matter?

@belazriyouness515 5 жыл бұрын

💚💚💚

@AlexanderLi2206 5 жыл бұрын

James, you're explaining well. love you bro, thanks And Chris your eyebrows make me as brutal as I can ride my bike! :)

@GernotWinklerMD 4 жыл бұрын

And what if you want to loose some weight? So much carbs are easily going to make you gain weight eventually. What are your suggestions for loosing weight?

@shavedheadwonder 5 жыл бұрын

So technically speaking you can consume more than 60 grams of carbohydrates in a hour if and only if you vary the different types of carbs that you digest. Mean meaning fructose, dextrose, sucrose, galactose. Anyone 2 of those different types of sugars can do just need to train with it.

@jackryan2135 5 жыл бұрын

That or just train your body to use your stored body fat. Nothing like being able to go on a 150 k ride with just a coffee for breakfast (plus electrolyte bottle). Obviously not for race day!

@danmar007 5 жыл бұрын

Could you do something for cyclists with diabetes?

@scottwheeler1641 5 жыл бұрын

Steak!!

@user-ms3sz5vq7d 5 жыл бұрын

If youre diabetic its gonna be much easier for you to do reserach

@evenrisk 5 жыл бұрын

dude keto snacks, carbs are in no way needed

@GraemeMcN 5 жыл бұрын

I'm diabetic, type 1. Drop your long acting insulin (you'll have to trial it) and have your usual breakfast with additional carbs, I would factor in a reduction here as well on quick acting insulin. When cycling keep an eye on your blood sugar every hour. Buy dextrose powder and have that in a bottle (approx 80g)and the other water / electrolytes. I have 2 bananas and 2 cereal bars per 80km, and the waters. I could drop my insulin further but I want to eat too keep the calories. Get Glucogel from the doctor and have an emergency tube in your saddle bag, you should have dextrose tablets as well. Enjoy the cycle and remember it is trial and error, if in doubt take less insulin and sort your blood afterwards (you will still burn blood sugar once you stop, beware)

@SkwidyDev 5 жыл бұрын

Dr. Cyrus Khambatta is an active T1 diabetic who eats a high-carb, low-fat vegan diet. "Dr. Cyrus Khambatta - T1D - What He Ate #1" (Dr. Khambatta): kzfaq.info/get/bejne/bJZpir2rmbeXZoE.html Keto and other high-fat diets will absolutely make insulin resistance worse despite lowering some inflammation markers superficially. "What Causes Insulin Resistance?" (Dr. Greger): kzfaq.info/get/bejne/d91om9iXza-opWQ.html I did keto for 2 years as a healthy person, ruined my health and became massively insulin resistant (as in a pint of strawberries gave me dry mouth and the shakes). I healed on a diet similar to Dr. Khambatta's (high-cab, low-fat, vegan). I'm thriving on this diet of unlimited fruit, starch, greens, beans, etc in the context of very low-fat. I do have the occasional serving of nut butter, hummus, avocado, etc but I use fat as a garnish and never the center of any meal. Always avoid meat, dairy, eggs and oil - they will worsen insulin resistance due to being concentrated saturated fat sources and fat sources in general. Complete proteins overwork the kidneys (hyper-filtration) and cholesterol was never good for us - we produce all the cholesterol we need in our liver. "Which Type of Protein is Better for Our Kidneys?" (Dr. Greger): kzfaq.info/get/bejne/a56AddKXntW5e2w.html You can survive without carbs but you can't thrive without carbs. "Ketosis and the Ketogenic Diet: Debunking 7 Misleading Statements" (Dr. Khambatta): kzfaq.info/get/bejne/nblieZdzmcC4Y4U.html Look into a whole-foods, plant-based (WFPB) as recommended by the scientific consensus for the last 80 years and pioneers in public health nutrition like: Caldwell Esselstyn John McDougall Neal Barnard T. Colin Campbell Joel Fuhrman ... and so many more.

@toozydude2 5 жыл бұрын

I swear this is like the 100th "what to eat while cycling" video from GCN. Yet i still get bonked.

@davet2625 5 жыл бұрын

'..I still get bonked' Sweet syntax.

@toozydude2 5 жыл бұрын

@@davet2625 im not gonna lie, i did not know that it had another meaning. Im not British.

@davet2625 5 жыл бұрын

@@toozydude2 hajaja. a happy accident.

@magnaviousyk3118 5 жыл бұрын

Then try to change the duration of your training and your break time.. it helps a lot.. Once I survive 62 km ride with only two bottle of water and nothing to eat, feels like hell though, but my mind is clear all the time.. It's possible.. So if you have something to eat and still hit the bonk, maybe you need to adjust the timing and duration.