Questions tagged [nutrition]

What foods and drinks are suitable for cycling and training.

Filter by
Sorted by
Tagged with
10
votes
3answers
505 views

How quickly can the body restore energy reserves mid-ride/post-bonk, and how do we optimise this?

I'm interested in how we can maximise restoring energy stores (mainly glycogen, but I'm deliberately being vague) either between closely spaced rides or on long rides. I ask in the context of a ...
2
votes
3answers
1k views

4L of water and 2 max protein bars. Is it sufficient for a four hour ride? [closed]

I am from India and it's really tough getting gels. So I thought I'd put for protein bars which are pretty easy to get. But Alot of people say to have carbohydrates every hour of your ride. Can anyone ...
4
votes
3answers
222 views

Do I need to be aware of my diet?

I have recently started biking consistently: commute 2x 5km@12min from/to school + 1x 12km@22min in the evening before dinner almost everyday. Now I started reading and viewing deeper into the "...
3
votes
2answers
148 views

Touring on meal replacements (Soylent or alternatives). Anyone tried? Thoughts, impressions?

Has anyone tried going on a bicycle tour fueled by meal replacements like Soylent or alternatives? Can you carry more food like this, could it give you more range, or open up areas of the map that ...
5
votes
1answer
115 views

Fuelling multi-day riding (carb loading/replacement)

Carb loading (cycling weekly) is reckoned to be useful for exercise over about 90 minutes, so is probably a good idea for all-day riding. Done properly you're taking on extra carbs starting 36--48 ...
12
votes
5answers
3k views

When should I use an energy gel?

I recently procured some energy gel tubes (as a prize for being able to pick up a coin from the ground while on my bike), and I'm not sure what to do with them. I mean, they're for eating, of course, ...
3
votes
4answers
1k views

How to avoid the road bike physique

Due to a house move I am soon to become a road bike commuter with approx. 18 miles to cover. I could do with loosing a few kgs but am worried about developing the emaciated physique so apparent in ...
5
votes
5answers
886 views

Ride a Century Without Stopping?

Under what circumstances would it be advisable to ride a century without stopping? If a person had: 100% daylight; no mechanical failures; and, no stop signs or lights to deal with, it would seem ...
0
votes
1answer
116 views

How do I force my body to use triglycerides while training?

I am an amateur road cyclist (5'9" and 80kg) and happen to have a high level of triglycerides and VLDL. I am trying to understand how the body uses fats as fuel on a ride and how I can force the ...
6
votes
2answers
538 views

Do fat cyclists bonk?

(this isn't a discussion on the attractiveness of large cyclists and likelihood of sexual congress...) In my cycling career I have varied between 22 stone and 15 stone. At 6'2" the leanest I have ...
2
votes
1answer
78 views

What are good vegan diet resources for bicyclists? [closed]

I am a vegetarian, and I bike 100-150 miles a week. I see that many cyclists are vegans, and I would love to try a vegan diet compatible with the high energy input that cycling requires. Can you ...
16
votes
4answers
2k views

What ingredients are necessary in a sports drink when you must drink a lot?

Comments to this answer say e.g., Can't stress enough how ... important it is to drink more than just water ... (and other people's comments then ask for details about the drink's contents). The ...
0
votes
2answers
155 views

Eating while biking

I like to bike over my lunch hour, so I prefer to eat while biking if possible. My main problem is that I get all messy and will often choke when coming to a rapid stop. My weekly meals are pb &j ...
5
votes
1answer
292 views

Eating during a 170 mile ride

I am doing a solo, unsupported 2 day charity ride, covering 260 miles in total. I am not taking any panniers or backpack, the only things im taking will fit in my saddlebag and my jersey pockets. ...
4
votes
3answers
159 views

What is a good daytime nutrition plan for evening racing

I've joined a local road racing league, it's lots of fun. I'm pushing myself and breaking lots of PBs in the process of trying not to get dropped (which I inevitably do). As well as the craft of ...
0
votes
1answer
80 views

Nutrition during long rides while reducing fat

I am reducing fat for a month doing gym and spinning, and now I'd want to add cycling to it. On spinning days I've been eating like in non-training days, about 2100kcal. But it lasted 1,5h max, what ...
5
votes
2answers
290 views

Why does hunger have a much more drastic effect in cycling than in other endurance activities?

When I'm out cycling I know that once I feel hungry, I only have around half an hour to refuel, otherwise I will bonk in a way that all performance is lost and it feels as if the only way to get me ...
2
votes
1answer
154 views

What does “2×4” refer when talking about food?

This post repeatedly uses "2×4" when referring to food eaten on a long, multiday tour. I suspect it's a shorthand for nutritional guidelines when planning meals but it's hard to Google for. What does ...
5
votes
8answers
800 views

Food to keep in pannier long-term until it's needed?

For long planned cycles, I'm able to plan to feed myself. But sometimes in the evenings I leave work and just decide to set out for an extra half an hour's cycling about for fun - then four hours ...
1
vote
2answers
7k views

Are out of date energy gels bad for you?

I have some energy gel sachets that are a few months out of date. Do they contain anything that might be dangerous after their best-before date?
4
votes
0answers
208 views

Food for 400+km ride? (in single session) [closed]

Last September I did a 400km trip in ~23 hours. For food I went through 20 cliff bars. My stomach was pretty upset with all of those. This year I wanna try 500km. I am looking for an alternative ...
12
votes
7answers
5k views

Is it realistic to fuel a long ride with NO sugar?

On a 6 hr. ride, I will burn around 4,800 cals. Assuming I start the ride fully carb loaded with around 1,500 cals in me, that means I will have to consume an additional 3,300 cals over the 6 hours, ...
2
votes
10answers
2k views

What's the quickest “boost food” whilst riding in a fast bunch?

I am starting to ride with a bunch of cyclists doing on average 40 to 50k. My personal average is around mid 30s to 45k/hr. Aside from proper training, exercise and leg muscles, what food do you ...
2
votes
3answers
5k views

What are some good trail foods for long rides in mountainous terrain?

I'm going to be heading out to Durango in a couple weeks to ride and race and I could use some suggestions for good foods/snacks to take with when riding for 3-4 hours on singletrack trails. I'll be ...
10
votes
4answers
527 views

What supplies do riders cary on century sportives and how do they carry it?

I'm planning to ride my first century sportive later this summer and am wondering what I should carry along on the ride, and how I should carry it. It's clear to me from my training rides that ...
8
votes
2answers
718 views

Improving metabolic efficiency

I'm doing road cycling, on hills, over long distances. Typically at the moment, I'll do two 30-40 mile evening rides in just under 2 hours. Generally either 50ft per mile climb or 100ft per mile ...
5
votes
3answers
320 views

What can I do to help me sustain frequent long-ish rides?

After nearly a year of commuting by bicycle to and from work 2-3 days per week, I have recently started cycling to work every day, 5 days a week, rain or shine. My commute is about 11-15 miles each ...
2
votes
3answers
644 views

Food during cross country ride

I'm trying to put together a list of foods I can easily replenish in the USA as I tour around the country on my bike. I'm looking for things that are: non-perishable or last in 100F heat for at least ...
13
votes
6answers
2k views

Training fasted: just about weight loss?

Preparing for a 100mile ride in August I was thinking of following a training plan which came in a "Sportive Guide" given away with Cycling Plus magazine this month. Some of the days on the plan ...
2
votes
5answers
645 views

How can I warm up/cook food while cycling?

I've been doing lots of long-distance cycling this year (150+ kilometers). With that much riding, there's obviously a need for some sustenance, and I'd rather not stop just to eat. The protein/carb ...
15
votes
4answers
3k views

How can somebody with Type I diabetes keep blood sugar levels acceptable during and after a multi-hour ride?

I recently upgraded my bike to a Merckx EMX1 and started doing some serious riding. I am riding 50–70km(30–45 miles once a week usually including a second cat climb and sometimes one or ...
-2
votes
1answer
167 views

What are some good eating habits? [closed]

I want to get myself back into road cycling. When I first bought my bike I was serious and was riding everyday 20-30 miles. I got burned out because I wasn't eating right. This time around I want to ...
19
votes
6answers
7k views

Avoiding being wiped out after work commute?

I work ~15 miles from home and have made the decision to make the commute via bike. This is for a couple reasons. First of which being I don't actually have my license yet, second being that taking ...
3
votes
3answers
553 views

Cross training athlete, running out of energy during long rides, what should I eat before I ride?

I'm a high performance rower that uses cycling extensively to cross train (the local waterways are.....suboptimal some of the time). When I'm out for longer rides (2-3hr) I generally run out of ...
2
votes
9answers
2k views

What foods do you consume after biking to retain energy?

I am a vegan and I bike around 10 miles to and fro from office everyday. After biking to office, I find myself in a low energy state which persists all through the day. I tried having couple of ...
8
votes
6answers
6k views

Will changing from a touring bike to a racing bike improve my energy level?

I'm 50 and have been cycling for years, but only 25 mile rides and indoor training. I've been training for 8 weeks, adding 5 miles a week to my big ride, but at 60 miles it is taking me 4:20 and I can'...
5
votes
3answers
571 views

Is this a good source of food for 25-50 mile ride?

I like to mix almonds, walnuts, raisins, cashews and dried blueberries together have them as a snack throughout the day. I've never tried this food source on a 25-50 mile ride. I'd like some thoughts ...
67
votes
27answers
55k views

Why aren't Tour de France riders going any faster?

I was having a look at the average speeds of the winner of the Tour de France over the years on this page. To help things along I put the data into LibreOffice and produced a plot: I put on the chart ...
-1
votes
2answers
894 views

What might be the best cycling choices for a person looking to lower their weight? [closed]

One of the my colleagues is trying to trim down his weight through cycling. He is asking me what would be the best option for the purpose. I am no expert at this. But I need to know what will be best ...
9
votes
3answers
3k views

How to eat properly when cycling in extreme heat?

In the US, we're in the middle of a heat wave. Temperatures are topping 100 degrees F and up in some areas. When touring, how should one's eating and drinking before and during a ride be changed to ...
6
votes
8answers
580 views

Daily commuting - are dietary supplements recommended?

I've been commuting daily (Apart from holidays, illness and some other exceptions) for the past year, riding 12 miles daily (6 miles with 500ft height gain coming in, 6 miles 232ft height gain riding ...
5
votes
4answers
803 views

Why recover with carbohydrates, instead of with protein?

Many enthusiasts and intercessors talk about a superfast refill of carbohydrates after exercise. Why carbohydrates? You need those during exercise, but after? You also have a lot of recovery products ...
13
votes
9answers
1k views

Multi hour ride nutrition

Ok. We're talking about when you'll be on the bike for 5+ hours. For example, a Century or 200K. What is the best nutrition for a ride of this type? So, I'll be on the bike for 5+ hours, with few ...
18
votes
7answers
25k views

How much to eat and drink during a 50km ride?

I want to try a 50 km ride for the first time, to be completed continuously one morning. The most I've even done before is an 18 km (70 minute) each way commute (out in the morning and back in the ...
5
votes
6answers
1k views

Age-specific information for cyclists

I was reading a discussion (Cycling: mashing versus spinning) in which someone commented ... In the big picture, winning against other age-groupers is pretty unremarkable. ... which implies ...
14
votes
3answers
6k views

Should I eat breakfast before or after morning ride?

I am planning to do some (1-2 hours) base training rides in the morning before work. Should I eat something before the ride? From my knowledge, there should be enough glycogen in muscles to power me. ...
9
votes
2answers
374 views

Food during touring?

A problem with this kind of tasty food here is that you become depended on it, usually having no such luxuries so a more spartan question. I use a lot of vitamin supplements for B, C, D and Calcium. ...
19
votes
11answers
4k views

Most suitable and tasty ride food?

I ride relatively long distances on a road bike on Sundays, usually around 90-100 miles and have experimented much as to what to eat. Here's what I've found so far. Soreen - tastes good, full of ...
9
votes
7answers
3k views

What should one eat while cycling?

What should a bicyclist make sure to eat before and after riding a bike?
39
votes
7answers
7k views

Are bananas still a good food to carry when cycling?

I am very much an old school cyclist and I always carry a banana with me when I go on rides longer than an hour. In the past I have found them ideal - they easily fit in my jersey pockets, the ...