Your top tips for fuelling your ride

[drossall]

This is aimed at people who maybe started cycling to work, got bitten by the bug and want to do longer rides and are thinking about proper fuelling.

My top tip would be to not call it fuelling, I'd rather a discussion about what people like to eat on a bike ride.

I agree. Cycling has got awfully complicated in recent years, for no obvious reason. New riders don't need hydration and fuelling; they may need to drink and eat. Only when training seriously does the issue need to get serious, and the thinking slightly more informed and technical, but even then I'm not completely convinced that giving food and drink complicated names helps a lot.

First, take a bottle, which could just contain water but needs to contain something you will actually drink, so maybe needs some flavouring if that's your strong preference. Carry a snack that you like - banana, energy bar, other less technical bar, whatever takes your fancy and again is something you know you can eat easily. Cyclists used to swear by Mars bars, not that there aren't better options now. For many cyclists, the cafe stop is part of the ride, so ride a bit further than your commuting trip to a suitably-located cafe, have a tea/coffee and a tea cake or something, and ride home again, and you probably won't need the energy bar.

In contrast to some, I'd say only eat the energy bar if you must. For competition, you need to stay ahead of your body's needs. For general riding, it's easy to consume more calories than the exercise merits. I know I've stopped at too many cafes on some Audax events. The energy bar (or banana or whatever) is there if you need it - but, if you do get hungry, don't delay eating.

[Carlton green]

^^ Nicely put.

Hey all. I'm writing a beginners' guide to fuelling your ride. This is aimed at people who maybe started cycling to work, got bitten by the bug and want to do longer rides and are thinking about proper fuelling.

Some associated warning against overreaching your experience and fitness might be appropriate too, so do what you’re familiar with and then both progressively try things that are a little harder and find solutions, that work for you, to the encountered issues (perfection isn’t needed, just solutions that work for the individual concerned). We’ve talked much about the effects of warm weather but in general be mindful of weather and how well you cope in it. A ride in sunny weather can be nice, but dehydration and sunburn aren’t fun things to have; cold weather can have its challenges too. Above all don’t push yourself too hard or too far, cycling can be great fun so - whilst still having ambition - take your pleasure from what’s within your abilities.

[atoz]

^^ Nicely put.

Hey all. I'm writing a beginners' guide to fuelling your ride. This is aimed at people who maybe started cycling to work, got bitten by the bug and want to do longer rides and are thinking about proper fuelling.

Some associated warning against overreaching your experience and fitness might be appropriate too, so do what you’re familiar with and then both progressively try things that are a little harder and find solutions, that work for you, to the encountered issues (perfection isn’t needed, just solutions that work for the individual concerned). We’ve talked much about the effects of warm weather but in general be mindful of weather and how well you cope in it. A ride in sunny weather can be nice, but dehydration and sunburn aren’t fun things to have; cold weather can have its challenges too. Above all don’t push yourself too hard or too far, cycling can be great fun so - whilst still having ambition - take your pleasure from what’s within your abilities.

Good points. I would also add from my personal experience that when you get older you have to accept that you can't do what you could years ago- at least that's been true for me. That been said I'm still in better nick than a lot of people and still really enjoy cycling, which is what it's all about.

[Jdsk]

"A beginners’ guide to … what to eat on a long bike ride"
By Rebecca Armstrong
https://www.cyclinguk.org/article/begin ... -bike-ride

includes a link to this thread and some direct quotes.

Jonathan

[Jdsk]

"A beginners’ guide to … what to eat on a long bike ride"
By Rebecca Armstrong
https://www.cyclinguk.org/article/begin ... -bike-ride

includes a link to this thread and some direct quotes.

Far too much on detailed calculations of carbohydrate intake.

And "Protein isn’t used as fuel." is simply wrong.

One of the big themes in the responses in this thread is not to overmedicalise what's needed in a three to four hour ride. Unfortunately this article does.

Jonathan

[BeccieA]

Far too much on detailed calculations of carbohydrate intake.

And "Protein isn’t used as fuel." is simply wrong.

One of the big themes in the responses in this thread is not to overmedicalise what's needed in a three to four hour ride. Unfortunately this article does.

Jonathan

Many thanks for sharing the article. I meant to do that and didn't get round to it.

Thanks also for the feedback. I was trying for a balance between 'the science' and practical advice. But seems like I failed on this occasion...

[Mike Sales]

Beans on toast in the lunch caff.