Most Cyclists get their Fuelling Wrong (while on the Bike)

Cycling nutrition on the bike can be quite confusing with all the different types of products available all claiming to help you perform at your best. In this video an experienced sports dietitian, Steph Cronin, gives as the best simple guidelines to follow to ensure you are fuelling correctly on the bike.

#cycling #supplements #Performance

[patrickmuri]

What works best for me is to fuel up individually and according to the profile of the ride.

I tried to fuel up on a regular basis, like every 15-20 Minutes. This "linear" intake strategy did not give me the energy I needed in specific situations like for example a tough incline for 10k after 55k mostly hilly and flat. So my intake for the first 55k is different compared to the 10k incline and the upcoming decent and eventually a hilly section. This is also helped me mentally to prepare for the ride, calculate the intake and make an intake tactic.

So what I also would put out is, don't just follow a linear intake strategy, also try to vary the intake according to the profile. I actually don't know what the sport science say about this (would be interesting) but I feel a better energy availabilty when I need it the most and don't feel "overfed" when it is not necessary.

[ceftx]

Getting my fueling dialed in has been like trying to solve a Rubik's Cube. Thank goodness for Steph! Her videos are helpful. 👍

[julesselmes]

It’s good to find out that I’m doing things correctly. I appreciated learning that the grams/hour is not absolute for everyone. I’ve been worrying that I’m taking too much carb compared to people I ride with who are my weight. Good reminder to wash down ‘thick’ carbs with plenty of water too. I end up doing anyway because they are so craggy!

[devinmorrison]

White table sugar is usually around $2 per kilo and perfect fructose/glucose mix! Equal to 50 gels worth of carbohydrate and 4 cents per gel equivalent. You don't have to remortgage your house to afford Maurten gels 🤣

[brandonevans]

I started with powders in water, 750mL bottles. Then decreased to 500mL bottles while maintaining the same volume. Then introduced gels. Then shortened the interval between the doses. Seemed to work for me with gut training. I don’t think twice about 90-100 gm/hr now.

[richardlocke]

I'm not a racer, more of an endurance rider. I fuel with dried mango strips (1 mango strip/10 miles) approx 10 grams carbs/half hour. Starting at the first half and hour. However, I only fuel on rides over 40 miles. I have had upset stomach on rides of 100 miles (approximately 10 dried mango strips- which are natural, taste great, and are almost per Sugar- Also they require no packaging, I just stack them up in the right hand jersey pocket.

[robertwhyte]

As always great info. I make my own drink and follow those guidelines. The only thing I add is salt and that seems to really help both with muscle cramps and handling higher amounts of fuel. The 100 milligrams of caffeine per bottle doesn't hurt either but that's something I think is specific to a person's tolerance.

[aroundtheblockmag]

I have been using Infinite Nutrition’s custom blends for a few years now and it was a game changer on my 2-5 hour rides. No more bonking, muscle cramps, hunger, GI issues, or power falling off. Since switching I have under fueled on a few rides and I immediately run into performance decline. I am completely sold on this product’s ability to get my through big days of vert, mileage, and high temperatures.

[Advcrazy]

One an hour!! Man! When I was racing I was aiming for three gels an hour. Always isotonic. Gels stuffed into two jersey pockets, third pocket was for empty gel packets to prevent gaffing and accidentally pulling out an empty gel when your working hard and need to concentrate. Depending on the race I’d Sometimes also take a carb/electrolyte drink in one bottle and just electrolytes in the other bottle. There was no time for solids in races. Too difficult to eat and digest in the breakaway ;)

[kestralrider]

GCN had a TDF team nutritionist a while back stating that up to 120g/hr is ideal for that level of effort, but admitted that riders need to train their body to work up to that intake level. I can't imagine taking an entire case/box of gels on one ride to accomplish this over 5hrs of riding. Steph's recommendations seem spot on and align with more recent research and recommendations from other experts. I tend to be able to tolerate gels for up to 5 hrs, but after that, the wheels start to fall off the cart and I have to really force myself to keep taking in carbs. My body does best on the Gu Liquid Energy gel packs (will try the SIS), but carrying 10+ of those becomes an issue with volume and weight that I don't want early on a longer ride.

[Necromonger]

Really great info. This lady really knows her stuff. Fueling is a big issue I have. Can never seem to get it right.

[kommentar]

If taking gels remains a scientific challenge, it may be easier (and cheaper) to prepare a simple blend of maltodextrin and apple juice in the bottles. 70 g/h malto plus 400 ml apple juice per hour plus water will do the job for moderately fuctose-compliant folks. In case of very hot days and long (> 3 h) exercises, add about 0.5-0.7 g salt per liter.

[mstrasser]

Great video and second the Maurten. Easy to use, easy to digest and the new bars are also fantastic.

[wsbygt]

These series are so important, thank you!

[cyclotaur]

I tried Infinite Nutrition last summer and found it improved my very long rides a fair bit. I was finishing much stronger, much less fatigued, and felt way better afterwards and next few days. I think I’d been ‘under fuelling’ on big rides in the past. 😉

[johannpretorius]

About a month ago I consumed 150gram of carbs per hour for the first two hours of a three hour race. No stomach issues. Had an awesome race. I weigh 87kg.

[gavinbutler]

Another great video . Love listening to Steph always makes it sound so simple.

[npdf]

Excellent info guys.. definitely some trial and error with fuelling correctly and finding what works best for you 🏅🚴👍🤩 I use my homemade flapjacks, dates and OTE products work well for me and clif especially bloks when on the bike 🚴

[elizabethmcgovern]

Fantastic in depth you couldn't buy this information thank you so much RCA your truly a one off and the best .E

[mrjoshuagordon]

During my last ironman while riding a 4:41 bike split, took 130g/hour then 90g/hour on the run. They key is drinking enough water and salt. Check of Dr. Alex Harrison's content.