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Post by scarborian on Mar 4, 2014 8:54:22 GMT
Water or weak no-sugar squash on shorter rides (under 40km)and Holland & Barret iso sport in weak dilution for anything more adventurous. I often take a cereal bar, but mostly the Tesco value ones as they are tuppence and quite tasty (although full of bad sugar!) Have never tried any distance 'on empty' as I'm still quite new to all of this and only just finding my feet when it comes to distances, effort, fuel etc. If it ever comes, this will be my first summer of sportives and leisure distance rides so may have to take a more scientific/strategic approach to re-fuelling in the heat. Great article link btw Radchenister , thanks
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Post by Radchenister on Mar 4, 2014 9:21:33 GMT
I'll do the 45 mins up to Glos McDonald's, then stop for oats n bacon buttie, fast pace up there on a strong black coffee before brekkie and then riding around for a couple of hours more but that's it. I'll do 2 hrs on bidons only, things get tricky between 2 to 3 hrs - perhaps take an Oat biscuit pack but you can sometimes stretch out on just bidons if it's not too hard a ride and you've fed well in the time running up. Get up over 3 hrs, then some form of fuelling strategy should kick in IMO. The idea of 'training' long rides to simulate Grand Tour endurance racer extremes is folly IMO - why do this? It's the other end of the scale to the hyped up quantities in the sports fuel industry documents IMHO (although perhaps these are of use to TT racers, it's not really what a Triban owner is going to be about, again IMO) ... best understand that article I put up and use common sense. The last mini winter sportive I did, I waited a few times for buddy Frank (who was in initial training, slow burn run up for Iron Man) but I rode it circa 25kmh average for 108 ish kms; I'd class the pace moderate / leisurely. Food and drink used: porridge with banana and light 1 egg omelette at circa 2 hrs before, Costa coffee en route to venue, 2 bidons of 3/4 strength Gatorade, sipped at 2 slurps every 15 mins on Garmin alarm, 50x50x10mm flapfack at hour 1 and hour 2, Frank gave me a Caffeine Gel 10kms from end, I was a bit rude and booted the last 3 or 4 km as loads of fizz left. Free tea and bacon buttie from Performance Cycles (thanks) on completion. This was in stark contrast to my early season ill educated long rides, where I went out with weak mix drinks and a bit of cash - if you end up pushing on and not stopping then things are going wrong. Next time I do a sportive I may aim to ride one at pace, probably use full strength carb mix, in addition to flapjacks, take a banana and a couple of gels instead of blagging one. Beats going round on empty and risking calling out the support car .
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Post by Radchenister on Mar 4, 2014 9:47:44 GMT
PS - my 'bonk' point last year on 2 x 500ml medium strength carb mix was circa 90kms at 25kmh averages over undulating terrain, I was probably under hydrated as well for summer riding.
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Deleted
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Post by Deleted on Mar 4, 2014 11:24:49 GMT
750ml of water for anything up to 2 hours. If out for 3hrs + I'd film a smaller 500ml bottle with some blackcurrant cordial for variation. Fuelled in the go with banana or flapjack. Emergency gel in saddle bag in case I seriously fade towards the end of a ride, which happened last summer on a solo 55 miler. A few hills with 5 miles to go destroyed me so I ended up taking a gel with less than 3 miles from home. It was like life.
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Deleted
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Post by Deleted on Mar 4, 2014 19:00:42 GMT
I experienced the bonk once and never want to again so anything over 30 miles I take jelly babies and flap jacks.
I drink 750ml every hour I'm on the bike whatever the weather. Do not underestimate the effect dehydration can have.
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Post by Spoakes on Mar 4, 2014 21:16:58 GMT
Happy Fat Tuesday everyone!
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Post by Deleted on Mar 4, 2014 21:21:55 GMT
I prefer to burn part of my abundant fat reserves rather than add to them with sugary stuff. I do however stick some magic powder in with my water on super dooper challenging rides. So I normally just drink water. If it's very hot on a long ride I will add a High 5 Zero to my bottles.
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richc
Peloton Rider
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Post by richc on Mar 5, 2014 20:12:53 GMT
Tried various fruit/cereal type bars but now just use High 5 Zero, one table in a 750ml bottle for a short ride, two bottles for longer ones. For me it seems more important to fuel up first then top up on the road.
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