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Post by Deleted on May 30, 2013 7:27:24 GMT
I'm now starting to get into some longer rides 50+ and just wondered what other people take to fuel up on their rides . Sorry if this has been posted else where but I couldn't find it .
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Post by goffski on May 30, 2013 8:32:35 GMT
On 50+ rides i usually take 2 x 750ml bottles of fluid (usually water with a Hi 5 dropped in there). Food wise i'll things like bananas, flapjack (sometimes homemade), Soreen, and always take a few Hi 5 Gels. Obviously don't take all of this on one ride. How much you take depends on you really, i don't eat as much as my mate i ride with. If i've had porridge for breakfast i don't need to to eat until at least 2hrs into the ride.
I find the gels to be great, they've much easier than eating whilst your riding and they get to work quicker.
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Post by Whitestar1 on May 30, 2013 8:44:34 GMT
I have been thinking about this matter too. So far I have worked upto 35 miles. I am thinking of putting something into my water bottle like electrolytes or something along with bananas and some other bars. Whats the suggestions?
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Post by goffski on May 30, 2013 9:17:39 GMT
I have been thinking about this matter too. So far I have worked upto 35 miles. I am thinking of putting something into my water bottle like electrolytes or something along with bananas and some other bars. Whats the suggestions? I use the Hi 5 tablets as i like the taste of them, prefer them to just water. How well they actually work i don't really know as i've never really experimented. You will get people saying you don't need them and just to use squash but at about Β£5.60 for a tube of 20 i'm not too fussed. I will use isotonic powers sometimes on longer rides but not all the time, i do find these work and help me out but wouldn't bother with them on shorter rideds. Home Bargains sell flapjack for about 29p a bar, these are quite nice so i stock up on these and take a bar if i've not made any of my one. I'll only take one bar, 3 gels and a banana on a ride up to about 70 miles. I took the same (plus a bag of jelly beans) with me on my first 100 mile ride and it wasn't enough, after about 85 miles i was spent, the bag of jelly beans just about got me back home - lesson learnt.
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Post by Deleted on May 30, 2013 9:52:32 GMT
I'm not an expert but here's what works for me....... I find that if I'm banging out big miles day after day on a tour I'll make sure I eat as soon as possible after exercise, trying to ensure a good balance of protein and carbohydrates to repair muscle damage and restore glycogen levels which are depleted during exercise. On tour I will try to eat a lot more than I usually do. Electrolyte replacement is important especially in hot weather. High 5 Zero's are great at keeping you going for long periods. Bananas are a natural electrolyte. I find the more you become accustomed to longer rides and the fitter you get, you will become less dependent and concerned about intake (both solid and liquid). Individuals will have different needs and you will have to find what works best for you. I managed to lose a fair bit of weight by going out early morning without breakfast and getting in 70/80 mile rides, all on a very low carb diet. I didn't suffer from lack of energy and it didn't do me any harm at all. The protein in my diet probably did me the world of good with regards to muscle recovery and I continue to ensure there is plenty of protein in my diet. So basically what works for me is High 5 Zero's in my water bottle (for electrolytes), bananas (electrolytes/carbs) and sports mixture/midget gems etc (carbs) on anything way above my usual "zone" where I think I need more energy. I will also have a well balanced meal soon afterwards. On my normal rides I usually just take a bottle of water. Sometimes I'll sup the lot, other days hardly touch it. I sometimes have a stop for an unsweetened cappucino at McDonalds in Lytham as I am passing which is my little luxury and I love it. I then have a meal when I get home. Google "protein carb balance after exercise"
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Post by Deleted on May 30, 2013 11:16:50 GMT
A load of carbs the night before a big ride (mountain of pasta and chicken breast), banana and a few rounds of nutella toast for breakfast then when out I carry another banana and a few cereal bars or flapjack and a packet of wine gums to chew on in the latter stages of the ride. Fluids wise I would get through a litre and a bit of water then dilute another 500ml to a litre with lucozade sport.
I haven't bothered with supplements in my drink as I don't tend to sweat a terrible lot when on a longer ride (usually in a group at not a great pace with one too many stops).
When home I usually take a big glass of chocolate milk, have a shower then order an Indian takeway.
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Post by robertsims on May 30, 2013 11:50:10 GMT
750ml squash for me and my jersey pockets stuffed with Tesco bitesize flapjacks. Perfect size, I just throw load into my jersey pocket (no wrappers as not that sticky) and can just pull one out as I ride about every 20-30 mins and eat as I ride. Done 65 miles on this without issue, although as it gets warmer may need more fluid.
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Post by Deleted on May 30, 2013 12:45:30 GMT
Thanks all .Some great advice and a trip to the shops is on the cards to buy some flapjacks
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Post by Whitestar1 on May 31, 2013 11:55:24 GMT
Any of you ever come across something like this... What do I need to know about electrolytes & over-hydration? A bizarre, serious medical issue came up recently that I thought I'd pass along for discussion/input. I encouraged a Portland friend of mine to sign up for CO this year [CO 12] and after registering, she eagerly began her training with an organized bike tour in Death Valley, six weeks ago or so. Weather was low 80's, sunny, riding days were 30-50 miles/day so nothing outrageous. She kept herself very well hydrated with lots of water, as she'd always been told to do. On day 2 of the ride she had finished the 35 mile ride for the day and was on her way back to camp in the van (one of those cushy tours..), when she felt a really bad headache coming on. Nothing unmanageable, popped a couple Advil and closed her eyes. Turned into a raging headache by the time she got to camp. Got out of the van, and felt light headed and dizzy. They sat her down on the ground . Suddenly she had a seizure that left her unconscious; tour leaders couldn't revive her. They got her to a nearby city and airlifted her to Las Vegas. She ended up in a coma for 4 days and family was called to her side because doctors claimed a 50/50 chance of her pulling through. On the 5th day she came out of it. Then spent a week recouping in Las Vegas, 3 weeks in Seattle with a sister, and back to Portland last week where she's on the mend but definitely reevaluating her life. Really scary. Turns out that she had consumed TOO much water over the course of the ride and the water had actually displaced the sodium in her body causing this incredible "shut down" reaction. Her brain swelled, etc. She hadn't replaced the sodium that was lost, not knowing that she had to. Drinking sports drinks would have done the trick, she says, coupled with water. Strangely enough, I had another friend who did RAGBRAI (race across Iowa) last year and on the 2nd day there, she also had this happen. Fainted, ended up in the hospital but was able to rejoin the ride a couple days later. Again, she'd consumed too much water without replacing the sodium she was losing, via sports drinks, etc. I had never heard of this, in all my years of cycling and was stunned. I've always been such a water drinker; never really liked those sports drinks though on CO I have drunk my share of those (awful) Allsports. I don't recall ever hearing about this happening on any CO ride. Anyone ever heard of this affliction and have more detail about it? When Anne's feeling better I'll see if she'll get on here and share what she's learned. I don't know if maybe they hadn't eaten food that day, or what other variables may have also contributed to these episodes. Not meaning to scare anyone but I think it's useful to remember that there is such a thing as TOO much water, if that's all you're taking in. Katie Peters www.cyclingsite.com/collected_wisdom/touring_info/concerns/electrolytes.htmVery scary aint it?
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Post by Deleted on May 31, 2013 12:57:49 GMT
Never see anyone hit quite that badly but I do know about over-hydration. It is not so much a case of drinking too water but of not balancing drinking with the correct level of salt intake.
The need to keep up a certain level of sodium/salt intake is something I became aware of on camping trips back in Oz (found out the hard way). There aren't that many times when it becomes hot enough here in the UK to be really worried about it but it is something anyone seriously exercising should keep in mind.
You sweat out salt as you exercise and need to replace that for your body to function properly. Drinking water on its own can/will flush even more salt from your body and make a bad situation even worse. From experience I've found that if you get really dehydrated and are trying rehydrate quickly then ready salted crisps eaten while you're drinking water slowly works really well. Don't gulp water down because it'll just make you sick.
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Post by Deleted on May 31, 2013 22:14:16 GMT
I normally take 2 x 500 ml ISO-drink (holland & Barrett) just started to use gels and find they work well. A energy bar or home made flapjack and a banana or two on rides of 80k +. But sub that I'll just have 1x bottle of drink. I'll have a banana and a glass of milk when I get back and another drink of milk after a shower. Porridge, banana and blueberries for breakfast.
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Post by Whitestar1 on May 31, 2013 22:19:59 GMT
Never see anyone hit quite that badly but I do know about over-hydration. It is not so much a case of drinking too water but of not balancing drinking with the correct level of salt intake. The need to keep up a certain level of sodium/salt intake is something I became aware of on camping trips back in Oz (found out the hard way). There aren't that many times when it becomes hot enough here in the UK to be really worried about it but it is something anyone seriously exercising should keep in mind. You sweat out salt as you exercise and need to replace that for your body to function properly. Drinking water on its own can/will flush even more salt from your body and make a bad situation even worse. From experience I've found that if you get really dehydrated and are trying rehydrate quickly then ready salted crisps eaten while you're drinking water slowly works really well. Don't gulp water down because it'll just make you sick. Good point Fluffkitten. This case I think the victim was in a very hot area. Even so, it educated me on a point I had no idea - that sodium intake was indeed necessary on cycling long distance. It's not something I have ever come across until today. Amazing that such an important fact is not bold in forums. As you said it might not be the case here because of the lack of such temperature. Thanks for educating me. For my attempt to do 40 miles this sunday - RAF Cosford loop back to Walsall I got: 1 aptonia Power ISO packet (during Sport) - it has 3 vitamins and the most important SODIUM. Its for 500ml water. 2 aptonia Chocolate Cereal bars 1 ripe banana That should hold me. I like the High5 produscts, so I will be getting the tablets.
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Post by Deleted on May 31, 2013 22:24:29 GMT
If you suffer from cramp at all you need the iso drinks for the sodium too.
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Post by Whitestar1 on May 31, 2013 22:26:45 GMT
If you suffer from cramp at all you need the iso drinks for the sodium too. Hold there billyadam, I did have camps in one leg just about the bottom to knee the last time when I did 35 miles. You suggesting that this might have been the cause?
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Post by Deleted on May 31, 2013 22:50:04 GMT
Could be. Cramps can be caused by a lack of salt (sodium). Like I said I use an ISO additive and never had any problems with cramps.
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