What to Eat on Long Bike Rides: Real Food vs Energy Gels and more Pro Advice

Рет қаралды 10,445

23 күн бұрын

What's the best food and strategy to fuel for a 100 mile ride or sportive, like the Fred Whitton Challenge I'm riding this weekend? I chatted with pro cycling coach Andy Turner to get the latest advice on how to ensure you don't hit the wall and bonk during a long ride and can keep your legs spinning nicely.
Andy Turner's coaching website atpperformance.uk
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Пікірлер: 39

@cyclingcalifornia510 22 күн бұрын

All of it! Bananas, water, Haribo, SIS, gatorade, jeevan jal, cookies, banana bread, spaghetti... You name it, if I see it, and want it, I eat it. Just be sure to sanitize or wash your hands...

@saxon1376 21 күн бұрын

Really useful , got some great tips Very timely 👍

@oneschance 22 күн бұрын

I was seriously thinking the guy on the left really needed a coffee. Then I realized my playback speed was at 0.75x

@Thegentlegoon 21 күн бұрын

Lol 😂

@Andy13231 17 күн бұрын

I needed coffee too to be fair

@oneschance 17 күн бұрын

@@Andy13231 😂

@markwright8030 22 күн бұрын

Very informative video and well worth watching 👍👍

@theskiesandme 22 күн бұрын

Thank you, very good advice ✌️

@marcdaniels9079 20 күн бұрын

“Optimal” fuelling depends massively on your power output. If you put out pro level say 350/400 watts for several hours that’s very different to an old man like me struggling to put out 175 watts for 3 hours.

@gerrysecure5874 14 күн бұрын

Yessssss. Too many people think they need to fuel like pros and forget to pedal like them as well. I'm fine fasted with zero food for 2.5 hours on my endurance rides.

@alistairmacfadyen9365 21 күн бұрын

A really good video, thank you

@fittonbikes 12 күн бұрын

Good tips here! I tend to want something savoury as “brain food” about halfway round and I once listened to a multiday ultramarathon runner and they took hard cheese white bread sandwiches because they pack very flat and have some dense protein/fats and the carbs of the bread. Felt like a handy non sweet dense food to carry. So I have been making 1 to take on 100km+ rides and I love it as a break from the sweet stuff.

@MiataBRG 20 күн бұрын

I needed a gel to get through that video

@Andy13231 17 күн бұрын

Caffeine or usual?

@peterharrington8709 18 күн бұрын

Crikey.... Hopefully it went well? The Fred IS a serious challenge. You really need all the fuel you can get. Protein heavy for a few days before plus veggies. Tuna & pasta the night before. Porridge and syrup breakfast. During?? Well, the feed stations ARE stocked by people who know their stuff obviously! Bananas, fig rolls, gels, sweets, crisps.... all good. And yeah, fig rolls, gels and sweets on the bike. Bottles with watered down full fat coke, with a B vitamin tablet are good. Or anything 'proprietary' of course. And a Big Mac or two at the end foot sure.

@joecondron2131 15 күн бұрын

GCN Big day out drink works! Uses it on the Wicklow 200 along with real food.

@SuperChrisfran 17 күн бұрын

Real food every time for me. Porridge for breakfast, cheese and pickle sandwich just before the start then dates, flapjack pieces and a banana during the ride. As for drinks, water/ electrolyte during ride and rehydration drink post ride.

@chrisscott8362 22 күн бұрын

BEER. 1 Beer every hour. Has everything you need. Try It! You may need to train your gut as suggested. Best to do that as a group. Get a couple of mates, ride your bikes and drink a beer every hour for six or so hours. Try that regimen every Sunday for a month. Come back here and let me know how you and your crew gets on. #Ragbrai ❤

@cd66061 18 күн бұрын

I’ve been training my gut for this method for some time, but not tried it on the bike. My gut seems ok with it at the time, the next day is a different matter 🤔😉🍻

@gearsofmedicine 16 күн бұрын

David, I very much enjoyed this video; I think if you are interested in speaking more to the medical aspects of cycling fitness, and things to watch out for, beyond the current medical practice, and more on the preventative aspects of health with regards to blood pressure, arrhythmia, and coronary disease please get in touch - awesome mix of bike reviews with aspects of human performance.

@RobBob_Wales 18 күн бұрын

Red bull and water is good

@peterharrington8709 18 күн бұрын

Definitely! In the later parts of a hard I quite like a bottle of supermarket chilled coffee in the water bottle.

@Andy13231 17 күн бұрын

I’d recommend reading a few research papers on the topic as it’s far too complex for me to put into a comment but there is genuine merit to it. The gut adapts to what it is exposed to, and for extreme carb requirements, that needs to training to adapt in a similar way to physical training and adaptations

@ColoCX 21 күн бұрын

17:55 obviously depends on how much you add but raisins are not lower fiber than grapes.

@Andy13231 17 күн бұрын

Yes mistake on my part there, lower total volume due to reduced liquid content so more sugar per 100g

@danielgosling9900 21 күн бұрын

The whole 'training your gut' narrative seems medically dubious to me. If your gut is used to fibre and real food then what changes? Perhaps more of the bacteria that deal better with sugar proliferate, but is having more of these bacteria really beneficial? And do these new bacteria replace proven beneficial bacteria that need fibre to survive? I try to take 80/20 approach and eat low sugar high fibre during the week at while cycling I pack dates as they have alot of sugar and good amount of fibre and go down easily. I try to avoid gels and save money by getting my sugars from rice syrup in a solomon flask and drink mix of sugar and MCT oil powder and salt

@marcdaniels9079 21 күн бұрын

Why do you want fibre during an event ?

@danielgosling9900 21 күн бұрын

@@marcdaniels9079 i do ultra racing lasting days and am focused on longevity in balance with performance

@TheFloridaBikeVlogger 22 күн бұрын

gimme the gels!

@br5380 22 күн бұрын

Stop at cafe's.

@WerdnaLiten 22 күн бұрын

Yeah, it's not a race, so why not stop to take on food properly? Wannabe racers think they have to copy the pros and eat on the go. They don't/

@br5380 21 күн бұрын

@@WerdnaLiten One of the reasons I don't go out with our local group, they just do A road loops slurping gels for a couple of hours. Starting doing some Audex's and they're a lot more relaxed, use back roads AND plenty of time/distance.

@Treker-yv7nz 22 күн бұрын

Ride fasted no food just salt water with lemon

@dork1963 21 күн бұрын

Hmmmm

@marcdaniels9079 21 күн бұрын

Recipe for disaster. Contrary to all science. Glycogen stores pretty much gone after 1 hr-90 mins.

@gerrysecure5874 14 күн бұрын

@@marcdaniels9079Depends on intensity and how well fat adapted you are. I ride fasted for 2.5 - 3 hours in Zone 2 with no probs. Not racing of course.

@Tom-cp7hc 14 күн бұрын

I do this. Once you have adapted your body to burning fat you don’t need food. I do all my bike rides fasted and do the Dartmoor Classic (110 miles 10,000 ft of climbing) each year just on water and salt. It is great to be free from the bars and the gels and you never bonk.

@gerrysecure5874 14 күн бұрын

Burning 700-1000 kcal per hour and being able to digest say 300-400/hr there is no way to go fast for long if your body is not trained to burn fat. Feeding carbs ln every training ride is not getting you fast very far.