GCN's Guide To Cycling Nutrition | GCN's Cycling Tips

In association with Haute Route and SiS. All views expressed in this video are the presenter's own.

Fuelling your ride properly during a multi stage event is even more crucial than a one day sportive. There's no room for error with nutrition when successive days of riding are concerned, so Dan Lloyd and Simon Richardson are here to show you the simple steps to follow to help you to be at your best on your multi day event.

We've seen how to prepare for, and how to ride multi stage events, so now Si and Dan are back to show you how to fuel optimally on a multi stage event. With our very own Jonny 'Chocolate Voice' Beavan riding the Haute Route, we're hoping that he heeds our advice...

Si and Dan's top tips for optimum nutrition include;

1. Hydration - 500ml to 1l per hour on the bike
2. Rehydration - replenishing lost fluids after the ride
3. Refuelling after the ride - replenishing muscle glycogen stores
4. Fast releasing energy sources - aim for 60-90g carbs per hour on the bike
5. Recovery - quality, quantity and quickly is key, and don't forget the protein!

What is your favourite way to fuel multiple days in the saddle? Let us know in the comments below 👇

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Leave us a comment below!

[gcn]

What are your top tips for getting your nutrition right on multiple day rides? Let us know in the comments here! 🍽

[johnobrien]

Finally GCN talk about protein without telling you to eat it like a body builder. Not giving a recommended amount of protein to eat and recommending you get your protein from natural sources like whole foods is a massive step forward in having people eating right and preventing the theme of people thinking that they have to eat protein like a body builder

[jamiehay]

Who else here doesn't even have a road bike but still watches this. I have a mountain bike.

[dl]

Great video! I'm training for a 7 day event in 10 months and this is the video I've been waiting for. Cheers

[NielsHeldens]

Every time GCN drops a nutrition video I gain 1kg. The reason for that is the enormous amount of popcorn I eat because of the comments.

[rocbola]

I've got my diet dialed in for longer, multi-day rides. Breakfast, oatmeal, fruit, and maybe a few nuts. During the ride, as much fruit as i can possibly eat. Fruit smoothies are great, when available at a stop. After the ride, first water rich food, like watermelon or cucumber, and then it's off to starchville. Rice, potatoes, sweet potatoes, beans, vegetables, or any combination thereof. Massive amounts of carbohydrates! For the rest of the night, only water and fruit. NO MEAT, OIL OR DAIRY if i can avoid it. It slows me down and makes me hot. CTFU and hydrate, or else bonk!!!!

[alannkevin]

I found that Coconut water is good too, a bag of "mountain trail" snacks is also delicious while you ride, the only thing is that the m&ms melt a little, dried dates and snickers are good too

[SwedishHouseFifa]

Do some videos like how to peak before a road race, criterium etc. Like a bit more racing focus videos, cheers! :D

[ingrainedcyclist]

The protein part shouldn't be that controversial. You even suggest beans and nuts. Seemed pretty open to us plant based athletes. Keep up the good work guys.

[MattSomethingOrOther]

Consume food 3 hours before an event, but get alot of sleep!
How do you do both when a ride starts at 7am? Eat then go back to sleep?

[ChAdmiralAckbar]

For the imperials::
500mL to 1L = 17 - 34 fluid OZ

[martyd]

I predict a beer sponsorship one of these days. Nice one Dan! So i am thinking about doing the 320km enduro lake Taupo challenge in NZ but am put off but the insane 1:30am start time. How can a fuel for this prior? Perhaps more importantly how can i adjust my sleeping pattern to go to bed around 5pm? Assuming that i need to be up by midnight to fuel up?

[h_]

That blue Canyon too gorgeous to pay attention to content of video

[carrickbinfield]

I love when they get overtaken they show something else

[jimboshizz]

Another debate about protein? I knew you'd have to whey in!

[srjones]

At 6:40ish, are you saying that the angry shouty Australian guy isn't actually a respected and trusted source of nutritional expertise?! 😰😰😰

[woolfel]

rice cakes (aka skratchlabs recipes) and home made cookies are much better than bars! Tastes way better and you can make it exactly how you like it!!

[euanwalker]

Im doing John ogroats to landsend next year for charity so this video will be really helpful! Great work guys.
Just ask a wuestion though. There are so many different training regimes out there and a guy in my cycling club has suggested polarised training. What is best for over the winter when you cant really get out on the road in Scotland! I'll be training for both TT and my endurance event. Thanks. #torqueback

[thynchyca]

happy cleaning of this camelbak bottle after puting in recovery drink...
As much as they are superb for drinking while riding, they are also pain in the ass while cleaning.

[nelsonbrett]

Dan on your canyon where did you get the garmin front mount? I have a trek madone 9.5 and can't get a out front mount. Thanks Ps great video !!