How & Why To Fuel On Your Road Bike

Рет қаралды 49,675

5 жыл бұрын

On the bike fuelling still appears to be somewhat of a myth to some riders. We know many cyclists that go out almost daily, yet never for more than 90 minutes, as their performance starts to drop. Here we give our guide to how and why you should fuel on the bike.
Shop GCN Winter Kit: gcn.eu/Tq
Pre-Order Your Casual Winter Jackets Now! gcn.eu/Tp
Subscribe to GCN: gcn.eu/SubscribeToGCN
Register your interest in the GCN Club: gcn.eu/To
Subscribe to GCN en Español: gcn.eu/gcn-en-espanol
Submit your content with our new uploader: gcn.eu/upload
Join our Facebook community: gcn.eu/FBCommunity
The reason they suffer after 90 minutes? They never actually eat on the bike! They take a bottle of water, but expect to have enough energy to fuel themselves on quite challenging terrain despite not topping up their fuel levels regularly!
1 Energy Reserves
The human body can typically store around 90 minutes of glycogen. Whilst this figure is slightly open to debate and does depend a little on the individual, it is a good starting point to reference your fuelling to. Despite knowing you have that much energy available, it’s not necessarily a good idea to expect to ride hard for 90 minutes without experiencing some lack of performance.
2 Top up your energy levels.
Depending on the individual, the body will rapidly deplete its glycogen stores from around 40- 60 minutes. From this point onwards you will want to keep topping up your tank to prevent any drop of intensity to your workout!
We recommend something small, and simple every 20 minutes. An energy gel, for example, is designed specifically for this. But you can be creative. Honey sandwiches? Banana? Homemade figue slice?
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
If you'd like to contribute captions and video info in your language, here's the link - gcn.eu/Tn
Watch more on GCN...
Emma's Banoffee Pie 📹 gcn.eu/BanoffeePie
Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
About GCN:
The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on KZfaq’s biggest and best cycling channel to get closer to the action and improve your riding!
Welcome to the Global Cycling Network | Inside cycling
Thanks to our sponsors:
Alta Badia: gcn.eu/AltaBadia- // Maratona Dles Dolomites: gcn.eu/MaratonaDlesDolomites-
Assos of Switzerland: gcn.eu/Assos
KASK helmets: gcn.eu/KASK
fi’zi:k shoes and saddles: gcn.eu/fizikshoes and gcn.eu/fiziksaddles
Wiggle: gcn.eu/wiggle
Topeak tools: gcn.eu/Topeak
Canyon bikes: gcn.eu/-Canyon
Quarq: gcn.eu/Quarq
Orbea bikes: gcn.eu/Orbea
Trek Bicycles: gcn.eu/-Trek
Vision wheels: gcn.eu/Vision
Zipp wheels: gcn.eu/Zipp
power2max: gcn.eu/power2max
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Park Tool: gcn.eu/-parktool
Continental tyres: gcn.eu/continental-
Camelbak: gcn.eu/camelbak-
Suscribirse a GCN en Español: gcn.eu/Suscribirse
The GCN Club - gcn.eu/club
KZfaq Channel - gcn.eu/gcnYT
Facebook - gcn.eu/gcnFb
Instagram - gcn.eu/GCNInsta
Google+ - gcn.eu/gcnGPlus
Twitter - gcn.eu/gcnTW
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe
Leave us a comment below!

Пікірлер: 154

@Michele-Baldini 5 жыл бұрын

Today I've done my first "century" … fuel like GCN's advice and was all ok!!! ;-) Thank's mates!!! Michele

@maverick7666 5 жыл бұрын

Lovely, shave your legs, feedings each other and chasing your buddy's licra ass. Now thats a sport men!

@Michele-Baldini 5 жыл бұрын

Honestly … I don't shave my legs (and evidently not even my face) and I ride alone! :-)

@metekaygisiz3671 5 жыл бұрын

I want that Canyon and nice vid ty I was looking for that.Keep up the good work 👍👍

@Nerdbuilt 5 жыл бұрын

Just looking at the thumbnail real quick I though the guy on the right was giving the finger while getting punched in the face....then i realized what was going on lol

@sergio895 5 жыл бұрын

Same here, hahahaha

@lucasb.3236 5 жыл бұрын

Trail Possible LOOOOLLLLLL😂😂😂😂

@micolouisemiranda1516 5 жыл бұрын

I really like that trek madone😍

@paulcotterill7247 5 жыл бұрын

Brilliant video, thanks Lads👍

@tim6991 5 жыл бұрын

Good info guys, straight forward advice!

@schmoab 5 жыл бұрын

I normally ride about 90 Minutes, but today went about 150 and had something scary happen much later in the day. I had a gel on my ride, which got me home no problem. Then instead of having a full meal I had a snack and put off dinner for several hours. I was doing some other activities around the house and found that I came very close to passing out. My body started overheating and I was light headed. Fortunately I had some grapes handy. Also had to strip down to to cool off. The body went back to normal. If you have a tough ride, don’t just listen to your stomach. Eat a decent meal within a couple of hours if you’re already depleted.

@danmathis4046 5 жыл бұрын

Use Si's 'flapjack' recipe, with molasses rather than syrup, and fueled Century ride this weekend. Fueling for long rides is essential, thanks for this!

@cyclingfreak56 5 жыл бұрын

I'm not really sure why I was slow to take to James as a presenter for GCN? Perhaps I didn't Google him right off so it was a trust issue? Or maybe it seemed at first he was slow with a opinion (though I have no idea if the presenter has any control whatsoever over the content? However his repeated good insights and knowledge (he's also is way more talkative these last several months!) have gained my trust and.......... dude has huge balls (not being sexist here, women cyclist have huge balls as well, these balls are a state of mind not part of the male anatomy!) for not only stepping up to the starting line at Red Hook but showing up to ride! You rule James!

@jameslowsley-williams6823 5 жыл бұрын

Robert Markle thanks Robert really appreciate it !

@MihoStreams 5 жыл бұрын

James Lowsley-Williams James you have noticeably been getting more confident over recent months and you personality is showing through to a greater extent (as goofy and cool as it is!). Onwards and upwards.

@garthly 5 жыл бұрын

Yes, we like you James

@nickw6175 5 жыл бұрын

after trial and error I now use those things called sandwich thins, one with some jam and one with some cheese they are small enough to wrap individually and that lovely old favourite malt loaf easy to eat on the move.

@ormon71 5 жыл бұрын

i like your footage. what camera do you use? do you use stabilizers? Gimbals or other? in every video i see clean image, with beautiful quality and stability.

@martinaxe6390 5 жыл бұрын

I've been using this recipe for a DIY sports drink: .75L can of coconut water, 1/8th cup pure maple syrup, 1/4 squeezed lemon or lime, pinch of salt, optional pinch of cayene pepper. You can adjust a bit, but i wouldn't add any more syrup, it's just too sweet. You can do half water, half coconut water to cut the sweetness too, or use green tea.

@bbbbburton 5 жыл бұрын

I hit the wall in a big way yesterday after 145km, luckily I was 2km from home. I went from cruising along at 34km/h on flat road, to barely being able to hold 22km/h almost instantly. 10 minutes later I was refuelling at home, and felt perfect afterwards. I had never been on such a roller coaster before.

@GordonMoat 5 жыл бұрын

What was that intro music? The theme for Love Island?

@christrickett3291 4 жыл бұрын

Nice vid. If I eat anything bigger than a broad bean I zonk out for an hour. IBS type thingy. Riding fasted is the only way for me.

@jasoncooper3939 5 жыл бұрын

Hi great video .. so is it good to eat little every 30 hour? with Lucozade or water? Thanks

@in5aneguy597 5 жыл бұрын

eat little every 30h so not even eating once a day ? i guess it's a typo otherwise would be kinda insane? :)

@zakswan4644 5 жыл бұрын

What happened to Emma’s cx on Wednesday this week

@haozhili8275 5 жыл бұрын

I can easily remove one hand from the handlebar when on a flat bar bike. But on a drop bar road bike I totally can't do this, because I feel I need strength from both arms to keep balance. Don't know how to improve and deal with it.

@craighensley7097 5 жыл бұрын

What about people who do a keto diet aka low carb? We always hear carb carb carb when riding, but I’ve found I feel much better and performance is the same as when I was using gels and powders during rides.

@sephirothcrescent1502 5 жыл бұрын

may iknow bcaa supplement is fit for this activity?

@spirenz 5 жыл бұрын

Fueling has been a struggle for me. Recent revelations have really helped. Mainly, I'm not at all fat adapted and do need a lot of carbs on the bike (smallish every 20-30 mins as suggested here) but Clif bars, etc. were too sugary to eat that often. These have been a great alternative: www.straightupfood.com/blog/2012/10/28/pumpkin-pie-squares. I halve the sweetener (dates), and then swap sweet potato for the pumpkin and add more oats to increase the amount of carbs. Now, I still feel good at the end of long rides and am functional afterwards (rather than being somewhat useless on the couch)! Posting in the hope that it may help someone else. :)

@Alaskanxeotheze Жыл бұрын

Can I get winter tires for this?

@Jarek. 5 жыл бұрын

Hi, thanks for this video. But what actually “top up your energy” means? I will give you an example: today I had a 3 hours ride, with average 800 kcal burnt every hour. Should I equalize this in food intake? If my intake could be smaller - how much to avoid “hitting the wall”? Cheers!

@TMFitness 5 жыл бұрын

The common advice is 30-60g of carbohydrates per hour of endurance exercise.

@sayednoorgamiet122 5 жыл бұрын

I miss Matt he made gcn great

@Smokabis 5 жыл бұрын

I miss him too.....and his awesome laugh!

@zhli6519 5 жыл бұрын

Matt Si, and Dan

@dr_taka 5 жыл бұрын

Whatever that suit you can use before. I did a 300km ride in 33kmh average and 9 hours, in a warm 20°C day. I had 6 bottles (3 are Powerade and 3 SIS electrolyte), 3 packs of Winning chews that I use all the time and lunch with banana, sandwich, cake and a bar in hour 3. Just enough. After ride will need more food obviously

@ftrider1768 5 жыл бұрын

Make my own flapjacks to take out now, not to sweet 👍

@rob25978 5 жыл бұрын

I'll regularly eat dried nuts like Gaze box snacks, while riding long rides. Punctuated with gels. Personally if I'm working hard I dislike lots of sweet flavours, so nuts etc are more pleasant to nibble on.

@JorgeGarcia-jl3vo 5 жыл бұрын

What are those sunglasses at 4:39 ?

@ccamilomendozav 5 жыл бұрын

regards

@GKel77 5 жыл бұрын

What is a normal interval for a cyclist doing a brevet? What does regularly mean in that accasion? #torqueback #askgcnanything

@MichaelGambill 5 жыл бұрын

OK, but what if you are trying to shed a few pounds? Does that change the approach to fueling on a ride? How about a video about that?

@CheeseyWotsit 5 жыл бұрын

20 Bensons, a few pints of Old Speckled Hen, and some of Ginsters finest is all you need.

@tomasdikinis3489 5 жыл бұрын

But how does intermitent fasting agree with snacking through out the day? I mean if you can only eat two meals in an 8 hour period.

@NeoPayneHK 5 жыл бұрын

Chris got a new bike?

@mesamicrofarm9701 5 жыл бұрын

Not to open pandoras box, but I've read that frequent fueling does not increase your metabolism (as discussed around 4 minutes in). Frequent small meals absolutely helps on the bike for other reasons mentioned. FYI: Intermittent fasting intentionally activates that "caveman" metabolism, which has plenty of health and performance benefits when done appropriately.

@gethinap 5 жыл бұрын

I don't know what Chris and James are like off screen although they appear to be brothers from other mothers on it.

@lenahygiena 5 жыл бұрын

They've been on the same team off screen. Canyon Iceberg dudes

@MrJlal101 5 жыл бұрын

How many carbs per hour if you’re doing 30kmph on relative flat? Are salts needed or included in electrolytes?

@orbifold4387 5 жыл бұрын

It depends on how fat adapted you are. I don't have to eat any carbs to ride at 30km/h in flat terrain, because the intensity is low enough that most of energy comes from fats, and lipolysis also provide with little glucose (from glycerol) and water.

@MrJlal101 5 жыл бұрын

well i don't want to lose or gain weight/fat. I mean I don't have to eat any carbs either, but when i'm in work all day after and then have another hour ride home, I feel like some sort of guideline would be nice! The calorie trackers/calories burned on strava seem awful.

@orbifold4387 5 жыл бұрын

See here www.researchgate.net/publication/296055925_Gluconeogenesis_during_endurance_exercise_in_cyclists_habituated_to_a_long-term_low_carbohydrate_high_fat_diet They studied how much glucose is produced during a 2-hour ride at 72% of VO2max, roughly 200 watts of power, but they may also have the answer to your question. 200 watts means your body is burning 1000 calories per hour, 60% of which are coming from glucose. About 150g of carbs per hour to sustain that effort. Is this what you wanted to know?

@orbifold4387 5 жыл бұрын

For the conversion of power (watts) to speed (km/h) you can use bikecalculator.com . With 200 watts you might be riding at higher speeds, depending on terrain, wind, riding position, etc

@christill 5 жыл бұрын

I did make this mistake recently. I was riding my ebike on a 3 and a half hour ride and I thought I would be ok with a couple of water bottles because it’s an ebike and I’m not having to work so hard. I definitely won’t be making that error again and will bring some food next time. Riding an ebike on medium assistance isn’t so easy over that amount of time and especially when you’ve got some steep hills to contend with. And I’m not training or anything. Just riding occasionally so I’m no where near the fitness of the more serious amateur riders who these videos are aimed at.

@KFN_VII 5 жыл бұрын

Is there such a thing as too many carbs whilst riding or is it better to have as much as you feel comfortable carrying?

@in5aneguy597 5 жыл бұрын

well many say about 60g of carbs per hour can be used/is needed, more might not be useful but as long as you don't feel full you should be fine

@KFN_VII 5 жыл бұрын

In5aNeGuY thanks, that's exactly the info I was looking for

@lenahygiena 5 жыл бұрын

2:07 So you love flapjacks, James, did you per chance snatch some from over at GMBN?))) Or even bake them yourself?

@gcn 5 жыл бұрын

We cannot confirm, neither deny, whether such things occurred in pursuit of flapjacks.

@disgruntledtoons 5 жыл бұрын

Before I started riding with the local club, I did self-supported rides. I plan out a 10-mile loop that starts and ends at my house, and have bananas and drink set up and waiting in my garage.

@deantonna 5 жыл бұрын

There’s no need to eat on the bike for most typical club runs -have a decent breakfast and then stop for coffee and cake after 2 hrs. Another 2 hours back home -simple !

@GetN3rf3d 5 жыл бұрын

Should try HVMN Ketone

@orbifold4387 5 жыл бұрын

Price compared to a banana?

@danhealy5145 5 жыл бұрын

#askgcnanything how do I stay warm while riding in the winter

@cyclonefruitbat5548 5 жыл бұрын

I have bonked once, it was after 6 hard laps around a really hilly loop.

@julen2380 5 жыл бұрын

Well, why I find the competition here in the comments on who rode the furthest without fueling slightly ridiculous, I agree they over-simplified in some regards and I wonder if that has to do with them being former pros. That is they tend to think in terms of race situations or really high intensity training (almost every day!) for these races. Then "rules" like consume 60g of carbs per hour and maybe take some supplements might make sense. For the recreational cyclist supplements should not be needed (if she or he does not have a deficiency to begin with) and neither should that much food. Though I also found that how much food I need very much depends on the terrain, on the weather and also on how fit you are.

@lolnarak 5 жыл бұрын

The Berlinickerin agreed! "I'm more hardcore than you" lol!

@julen2380 5 жыл бұрын

Oh no! I'm sure I did...30 min. unfueled today. Before I had a first nibble...okay, and 1,5 hours before I had breakfast. ;) But to be fair I'm also not training for a 200km race or any race at all.

@C345OFR 5 жыл бұрын

I've always thought it unwise to exercise shortly after eating; is this a myth? Here you're talking about eating _on-the-go_ which just sounds like a recipe for indigestion to me!

@orbifold4387 5 жыл бұрын

They aren't talking about eating steaks and french fries on the go, just bananas, gels and energy bars in VERY small amounts.

@playandteach 5 жыл бұрын

3.28 - My wrists would never survive those hand positions.

@leakyabstraction 5 жыл бұрын

Eating on the bike doesn't seem to help me much, because I simply love to sprint, so I get myself into the red pretty often, and afterwards it just doesn't seem to be the same, no matter what I do. :/ Btw, it's staggering how you GCN cyclists manage to always look hot in cycling clothes. :D Makes me wonder if you have custom made clothes, or take them to an alteration tailor to make them fit perfectly.

@lenahygiena 5 жыл бұрын

They have custom kit. At least Emma definitely has. There is a video where she goes to the Assos headquarters to have her kit fitted I think?

@ryancoddington9162 5 жыл бұрын

I always PB in a fasted state...

@jonnelsonjdn 5 жыл бұрын

Geez, I just realized I was eating chips while watching this. #RoleModel

@tmbmtl 5 жыл бұрын

In the early eighties, I was doing 160 km rides quite often, I'd stop at a fruit stand after an hour and have some fruits. After another hour of hard cycling, things would get really painful and my speed would drop a few kph. I'd stop for a sandwich and a coke, and my speed would go up and I'd be okay for about an hour. Then, pain would come back with a vengeance, and I'd often boink close to 140km. Finishing the ride was often hellish. In the nineties, Gatorade helped a lot, and sports nutrition was talked about a lot more. I stopped cycling for 15 years because of an accident and injuries. Started back this year, and watched and read everything I could about nutrition during an effort. Wit energy drinks and gels, Clif bars, and a better idea of what to eat in a restaurant during a longer break, I've been doing 180-220 rides with no loss at all, I can ride as hard during the last half hour of my ride as when I started at sunrise. You kids have got it so much better...

@jaycollins6792 5 жыл бұрын

Danny and Sandi strike again. #greaceistheword

@MrJgibo1 5 жыл бұрын

I have my Garmin remind me to drink every 10 minutes and eat every 10 miles. I don't eat on regular rides anymore as I an not training. Been doing keto and zone 2 rides to drop 110 lbs. I will fuel up when I do charity rides where they have rest stops to get food. Is pretty easy to ride 100k fasted but amd doing it in around 4 hours just enjoying scenery.

@cyclingfreak56 5 жыл бұрын

Like your first sentence but 100k fasted ride will undoubtedly cut into muscle mass! Your liver converts fat (omega fatty acids preferred) into glucose so on rides 3+ hrs i make avocado and almond butter sammies cut in quarters plus banana and never run low on energy! Also went from 225lb (bad marriage weight) to 170 in 2 yrs on vegan diet.

@Csilvis39 5 жыл бұрын

I've never seen so much slo-mo chewing in a video before

@sommervillephotography462 5 жыл бұрын

what if i am cutting?

@Keyboardbeatz 5 жыл бұрын

keep calories the same but prioritize them for cycling

@GaryTurbo 5 жыл бұрын

Id go to the nearest convenience store with a fountain, pay $3 and stock up

@zwiftrogue3938 5 жыл бұрын

Depending on your eating routine you should be able to go a HARD 90-180 minutes of riding without refueling. If you use glycogen as an energy reserve then you possibly won't even reduce your glycogen stores much with a couple hour training ride. This can be seen is marathon running for decades. If you have to replenish carbs to be able to perform well how are elite marathon runners able to race for over 2 hours without taking in carbs or even water? How is it that some of the ultra athletes today are able to go for multiple hours to over a day with intaking minimal carbs? If carb is the fuel of choice none of these things seem like they should be possible. The body has multiple energy sources and it may be time to see which energy works best for the individual. High carb intake may not be the best for some.

@yannickokpara4861 5 жыл бұрын

There are different types of carbs. It does not have to be a simple carb. Moreover, ultraendurance athletes are taking in both carbs and water and are not drinking as carb heavy drinks, because they are able to fuel constantly en route at aid stations. At some marathons you can literally fuel every 300 meters. If you think that they do not drink water then you are a fool. If they do not drink water, they would collapse(which they have in the past) and if they did not ingest water along with some of the salt that you may find in a carb product, they will die of hyponatremia. Also... they have to use carbs even if they are not close to being carb depleted, because carbs and water bundle together in a 1:4 ratio. THE BODY LITERALLY USES CARBS TO TRANSPORT WATER. You are right that some marathon runners, which are primarily the HALF-marathon runners do not ingest anything during a race. Those are the fools that play a dangerous game with their health and risk passing out at any point in time AND probably haven't bothered to accustom to a nutrition product, which you must do to avoid GI distress, which is what scares off many from any form of ingestion during running.

@yannickokpara4861 5 жыл бұрын

Your glycogen stores last roughly 60-90 minutes depending on the individual and your body starts to grow tired as it realises that it is running out of fuel, not at the moment you have run out of fuel. so no... you can't go hard for 90-180 minutes. You can go steady/tempo for 60-90 minutes and steadily decline.

@zwiftrogue3938 5 жыл бұрын

Yannick, Thank you for assisting in proving my point for ultra-endurance athletes and the number of carbs needed. It is true that at some marathons there are so many aid stations that participants can get food or liquids at and it has become ridiculous. Aid stations used to be to assist athletes if they needed medical aid. Now aid stations refer to food and liquid stations. That happened once the Gatorade Institute started to release their studies telling people the dangers of dehydration. Before that most marathons had very few aid stations. Please read the book by Tim Noakes "Waterlogged". He is also known for writing the book "The Lore of Running" or the bible of running to some people. Those that may have collapsed during a marathon and lack of water intake may be those that would take over 4 hours to finish. I do not have the data you are refering to with your statement. As for dying from hyponatremia during a marathon that has happened with the over-consumption of fluids, again refer to the book "Waterlogged". It used to be a sign of weakness in marathons for a runner to take in water. Again, I am refering to elite marathoners like Frank Shorter. For your statement having to use carbs, I will strongly disagree. Carbs are the only macro that the body actually does not make and is why it is not called an essential macronutrient. The body can not make proteins or fats but does make glucose (what is used after carbs are broken down). I will not disagree that the body uses glucose to transport water even if fat transports water more efficiently. I do appreciate your response and giving people, that are interested, items to research and find what works best for them.

@zwiftrogue3938 5 жыл бұрын

That is IF you train your body to run off glycogen. Glycogen is the least stored energy search the body has. With that being a fact why would it be a preferred energy source to use? As is stated in another comment in this videos thread, fat is like gasoline and glucose is like nitro. As for not being able to go hard for 90-180 minutes, you may want to review Drs Phinney and Volek's FASTER study. I will not disagree that many people can not train or race hard for 90-180 minutes without bonking or hitting the wall, but is that due to the lack of carbs, the type of diet they are consuming, or the training they normally preform? That is for each person to discover for themselves.

@yannickokpara4861 5 жыл бұрын

James Helm That is definitely some good points. And of course most of us can't answer whether our bodies could stretch to that point, because it simply seems like an inferior choice to go through that process and forego high intensity training for a while in fear of 'the bonk' only to arrive at the same level of performance as we set out, but on a different type of primary fuel - or is the whole point to not forego high intensity training and thus improve your body's ability to economise fat at a perhaps high(er) output? I'll have to look into those books, because it sounds for sure like some good and informative reading - especially as I experience some GI distress during rides and really can't pinpoint if it's worse because my sports drink contains isomaltulose or if it's progressively worsening due to excessive consumption(I have not always used this drink). Perhaps you know something about this that I don't?

@innerlocus 5 жыл бұрын

Riding all day with water and energy off my bodies fat in the form of ketones, it's Americana.

@alexanderprime8205 5 жыл бұрын

I do keto and just drink some olive oil and can go 40 miles easy

@BrumCraft 5 жыл бұрын

I went out with a British Cycling coach yesterday who is keto too, just eats omelettes on long rides. And he goes like a rocket all day. It's mad

@orbifold4387 5 жыл бұрын

Do you need to eat for 40 miles? In any case, what's the point of drinking olive oil? It won't be digested until 2-3 hours after you finish your ride. With keto I could go 100 miles without eating...

@michwoz 5 жыл бұрын

I don't do keto and can do 70 miles on the morning, fasted, without any food. It's called being a human. Being scared of not eating constantly is the disease of our time...

@julianwolfe2517 5 жыл бұрын

Second

@okimy3668 5 жыл бұрын

0:42 They have been starving me for weeks now please help me!

@Wheel333 5 жыл бұрын

Peanut Butter and Banana sandwich.

@SiegA776 5 жыл бұрын

Easier is to become fat adapted and then you can ride for hours without taking a gel every 20 minutes.

@4chartown4 5 жыл бұрын

What kind of glasses are those?

@LUCYDIAMONDBOXER1 5 жыл бұрын

Charles Wood ROKA glasses

@footbalr074 5 жыл бұрын

"you wouldn't run you're car on empty" I mean I would...

@mr34 5 жыл бұрын

I see so many people eating with nothing but gels on a ride, whatever happened to good old real food?

@gcn 5 жыл бұрын

Nothing wrong with a jam or honey sandwich to keep you going.

@zoncolan7328 5 жыл бұрын

Jam or honey? Is this common in the UK? I never seen something like this in France, Spain or Italy. My meaning of real food would be (at the very least) a good prosciutto and formaggio (ham and cheese) sandwich.

@nickpotgieter3629 5 жыл бұрын

I usually carry a banana or two and dates as well as a home made sugar drink with some lemon and a pinch of salt. I usually walk out the door eating a jam or honey sandwich.

@mrichards55 5 жыл бұрын

I find some of these foods too sweet and sugary.

@Andy-tc2gt 5 жыл бұрын

you'll find if you're going hard and are running low on energy, you'll welcome them. Just like if you've ever been riding in 30 degrees+ weather and you start drinking salty electrolytes, which normally taste terrible. But in those rides, taste really good

@julen2380 5 жыл бұрын

Actually, I normally have a sweet tooth but on the bike I also find it hard to eat something that is overly sweet. I therefore look for energy bars that are not just sweet, like the peanut clif bars.

@EatMyPropwash 5 жыл бұрын

The Berlinickerin You should look into the Base Performance bars then, especially the peanut ones. I love those things.

@julen2380 5 жыл бұрын

Thanks for the tipp! But those seem to be even more expensive than Clif bars?

@EatMyPropwash 5 жыл бұрын

The Berlinickerin Expensive, yes. $35 for 12 bars, that's $2.91/bar. But... price isn't everything, and there's a reason they're 4/$5.00 at the local food stores. Cliff bars for me aren't moist enough, and I have a hella hard time eating them. Just another suggestion is all. 🤙

@MatthiWare 5 жыл бұрын

I have to strongly disagree with this

@BrumCraft 5 жыл бұрын

You just need some of that £800 a litre keytone drink

@numberonealcove 5 жыл бұрын

Starvation mode hogwash.

@acoffeewithsatan 5 жыл бұрын

For ≈1 hour rides, just a bottle of clean water and a pack of unrefined sugar just in case (never had to use it), for longer rides a banana and cookies are just fine. Natural products are the way to go, no need to buy sports this and cycling that and get overpriced artificial crap. Same goes for the "electrolyte" drinks, just drink some filtered water and spare yourself from the crap that companies led you to believe to make any good to you.

@petinka721 5 жыл бұрын

You have right! Save the money to a new bike by using natural products it is better.

@princeedmunddukeofedinburg 5 жыл бұрын

what about 6 =hour rides?

@jinngeechia9715 5 жыл бұрын

Dominic Strawberry make sure there are convenience stores along the route. That means you can carry less and buy as you go along and fuel.

@yannickokpara4861 5 жыл бұрын

André Fontes yea because 100mg/l of sodium from mineral water is enough to deal with your salty sweat. Not a chance. Most people need at least thrice as much. That does not work for any sort of longer lasting physical exertion.

@yannickokpara4861 5 жыл бұрын

Jin Ngee Chia so you are bringing a bike lock with you on every ride you go? And stopping to get multiple items every hour to fuel your engine instead of drinking an artificial one-formula-covers-all drink? By all means go for it... spend more money than you would by buying a bucket of sports drink on sale, waste time, and get your bike stolen.

@sonarsphere 5 жыл бұрын

The solution is to become fat-adapted by following keto diet. In that case you won't need to reload yourself with unhealthy sugars and carbs.

@Geloooooooooo 5 жыл бұрын

The problem is I can't eat when I'm completely exhausted because i need to use my mouth to breath heavily.

@gcn 5 жыл бұрын

If possible, attempt to anticipate when tough efforts are likely to occur, and if required, fuel ahead of these when possible. However, there is no shame in stopping for a few minutes in order to refuel; nobody wants to bonk when they could be spending all day in the saddle.

@Osskyw 5 жыл бұрын

A lot of outdated or flat out disproven info in this video. Please improve your research.

@IGotsBadFeeling 5 жыл бұрын

Osskyw like what?

@lebowskii98_9 5 жыл бұрын

Please expand.

@Osskyw 5 жыл бұрын

4:15 "Starvation mode" has never really been a thing. See www.ncbi.nlm.nih.gov/pubmed/19761507 or www.ncbi.nlm.nih.gov/pubmed/11010936

@lebowskii98_9 5 жыл бұрын

@@Osskyw sorry I might be missing something, but don't those studies back up starvation mode ie metabolism is reduced in response to lack of food?

@Osskyw 5 жыл бұрын

No? They show how you use less calories because you start weighing less and because you are using less calories on digestion. Your actual metabolism itself doesn't significantly change.

@HDub16 5 жыл бұрын

I mean, yes, but maybe dosing yourself with sugar every 30km is a bad idea. You’re carrying around 30-40k calories, why not use them? Become a fat adapted athlete and stop punishing your metabolism and make pancreas.

@Orney 5 жыл бұрын

Okay not to be rude but can you please stop making the same videos over and over?

@leakyabstraction 5 жыл бұрын

Haha yes, I was also thinking if I remember correctly that I already saw like 2-3 similar videos from GCN. But I guess they just need to keep it going, and they already covered pretty much all topics.

@orbifold4387 5 жыл бұрын

No. New sponsors means new videos.

@fatbikeinbraunschweig 5 жыл бұрын

"body can store 90 min of glycogen". HEY FOLKS of GCN, this info doesn't make any sense at all and is way below the quality standards of this channel!

@lebowskii98_9 5 жыл бұрын

Which bit doesn't make sense?

@Maldas83 5 жыл бұрын

glycogen eaquals energy, not time. And when you are going at a moderate hart rate, you hardly use any glycogen anyways...

@lebowskii98_9 5 жыл бұрын

@@Maldas83 the average Joe doesn't know how much energy is used while cycling so it's far better to give people something they understand, time. We begin to deplete our glycogen stores as soon as we start cycling. How quickly they get depleted will depend on the rider but this will generally be from 90mins onwards. Without taking on food you will see a dip in performance as your body starts relying on fat as it's primary fuel source.