29 votes

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

Most sources I've read suggest that your body can process at most 300 calories per hour during exercise. And a lot of sources suggest that you only attempt to replace roughly 200 calories per hour at ...
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16 votes
Accepted

Do fat cyclists bonk?

Bonking occurs when your body cannot metabolise stored fat (and muscle protein) fast enough to replace the glycogen reserves, you deplete the reserves in your muscles and liver, and eventually you run ...
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  • 40.7k
14 votes

How to avoid the road bike physique

This would be a great problem to have for most of us roadies. Simply eat more if you find yourself losing more weight than you care to lose. You can alternatively balance with more strength based ...
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  • 1,313
14 votes
Accepted

Why is lactose never mentioned as a fuel for cycling, either for short fast races or endurance?

Glucose (dextrose is the same thing) has a special role in metabolism - as well as being a nutrient sugar in its own right it's a vital intermediate in breaking down more complex sugars, starch, and ...
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  • 47.2k
14 votes
Accepted

From the perspective of a cyclist, what is a common way to hydrate throughout the day?

Very unlikely you were dehydrated from such a short ride. If you were dehydrated post ride, you almost certainly started out dehydrated. Humans evolved to the top of the food chain by drinking when ...
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  • 40.7k
11 votes
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What's the quickest "boost food" whilst riding in a fast bunch?

Some personal thoughts/opinions: If you're not riding much longer than an hour or so, you might not need much. Perhaps a sports/electrolyte drink that contains sugars will suffice and be convenient. ...
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  • 530
11 votes

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

I like to carry PowerBars, because they taste sufficiently foul that I'm never tempted to eat them just because I'm bored or peckish. Which means they're there when I really need them. The expiry date ...
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  • 23k
10 votes

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

You don't mention where you get your calories burn/hour rate, but 800 cal/hour is a very fast ride. 800 cal/hour would be around 220 watts, and that's a lot for 6 hours. When you are riding, some of ...
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10 votes

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

In the past I was used to buy sport drinks - like Gatorade - spending a lot of money and always in doubt about their efficiency. But my sport Nutritionist suggested me a simple, natural and efficient ...
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10 votes

Ride a Century Without Stopping?

I've almost done this, and its not "easy" but it should be possible. However a non-stop 100 km is much harder than simply doing 100 km. Try working up do it. I don't know what your current distance ...
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  • 100k
9 votes
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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. On a ride Here your ability to ...
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  • 29.9k
9 votes

Why is lactose never mentioned as a fuel for cycling, either for short fast races or endurance?

Lactose requires the enzyme lactase to be digested. According to the Wikipedia article on lactose, "in most mammals, the production of lactase gradually decreases with maturity due to a lack of ...
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  • 2,631
8 votes

Are out of date energy gels bad for you?

I don't think this is problematic. Those gels consist mainly of sugar which is a good preserving agent and are sealed air-tight which means they shoudn't get easily contaminated. So if none of the ...
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8 votes

Do I need to be aware of my diet?

General answer to: 'Do I have to be more aware of what I am eating or is it just fine for me to eat whatever I want...?' I'm pretty sure a doctor or nutritionist would tell you that you should eat a ...
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8 votes

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

I'll concentrate first on the carbs side, because the water depends on so many factors. Gels are around 30% non-sugar carbs with the rest water, according to the SIS ones I have here. They're ...
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  • 47.2k
7 votes

Ride a Century Without Stopping?

it would seem to me that nutrition, hydration, waste disposal and arm fatigue would be the greatest challenges Nutrition: isn't that hard, although if you haven't already, you might want to spend ...
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  • 2,926
7 votes
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Glycogen depletion, post-brief-ride recovery, and diet adjustment

This is most likely a mixture of fuelling and trying to do too much too soon. It sounds like you routinely eat a fairly low carb diet, which is not in itself a bad thing, but will mean that it's ...
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  • 16.2k
7 votes
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Blood sugar spikes from high GI foods - a problem?

During a short ride you mostly fuel with pure sugars and as simple as possible - so mainly glucose in gels. For longer events you also want more complex sugars that take longer, but still mostly carbs ...
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6 votes

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

The short answer is that it is purely down to your individual training level and mechanical efficiency in each of these disciplines. Bonking is a result of fully depleting your glycogen stores. Once ...
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  • 16.2k
6 votes

When should I use an energy gel?

Great you are experimenting with these things. Food and energy input, along with hydration, is something any endurance rider needs to be on top of. Everyone is different and you can't know what works ...
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  • 40.7k
6 votes

Glycogen depletion, post-brief-ride recovery, and diet adjustment

It's been a while since I researched this, so don't take it as gospel, but ... There are several stages in the sequence toward metabolic exhaustion: When you first start to exercise, the muscles (...
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5 votes

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

Clif Bars do a good job for this. I keep some in my bag for exactly that purpose.
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  • 1,435
5 votes

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

I am not sure you are after "The quickest Boost food" - seems the problem you have is likely to be over an extended period. If your problem is say "they leave me behind up big hills" then maybe a "...
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  • 40.7k
5 votes

Eating while biking

I am not entirely sure this is really a bicycle question. It amounts to "I can't eat my usual lunch while riding a bike. What should I do". Fundamentally you can take two different approaches. First, ...
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  • 23k
5 votes
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Ride a Century Without Stopping?

You've essentially just described the 100 mile time trial, which is fairly popular event in the British time trial scene (and perhaps elsewhere, too). The idea in a time trial is simply to complete ...
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  • 2,777
5 votes

How to avoid the road bike physique

Elite cyclists work very, very hard for that emaciated physique! It's not exactly natural -- they're working to drop as much unnecessary weight as possible in order to climb faster. While I think bike ...
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  • 51
5 votes
Accepted

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

Just living off that stuff requires your digestive system to adjust, so if you try it you should build it into your diet well in advance, and as a major component. Don't forget to take into account ...
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  • 47.2k
5 votes

Glycogen depletion, post-brief-ride recovery, and diet adjustment

I run on carbs, so my diet is very different to yours. But plenty of people do ride low carb, even keto. It's a conscious lifestyle decision for them though, and others only have carbs at all towards ...
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  • 47.2k

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