drinks

[andrewsdad]

Hi Guys, having proudly just completed my first 45mls I know some of you may not be impressed by that, but my usual is around 15-20, being in my 52nd year for me its an accomplishment. Any how I took a couple of gels 500ml of SiS Go electrolyte and a few pieces of chocolate, the last 4-5 mls were particularly painful my legs were burning so much, I was wondering did I just over do it, or did i not take enough nutrition with me. Thanks

 

[cyberknight]

What did you at before hand ?

 

[13 rider]

I used to suffer empty legs at around the forty mile mark . The more you ride the less this gets I just eat breakfast cereal and toast before riding . Then just Orange squash and individual mcvites flatjacks and jellybabies don't bother with energy gels and electrolytes bif over the top for pleasure riding in my opinion.Well done on the ride anyway

 

[Saluki]

I take a couple of 750ml bottles of water and will top them up en route if I have the opportunity. I take jelly babies on longer rides, or a protein bar, a banana etc.
You've had a longer ride than me this year. Well done

 

[Mrs M]

Well done.
I usually have water and squash, Toblerone and a wee bottle of Tropicana Orange juice.
But that's just me.

 

[andytheflyer]

Wine gums and orange squash on the ride - with a cake stop after 2-3 hrs. For a ride of say >35 miles, a breakfast of muesli, plus yoghurt and honey, toast and coffee. The breakfast should give you slow release carbs for ~4 hrs, but you need to snack on the wine gums and sip fluid say every half hour too. Shorter rides I just have cornflakes and toast, and skip the wine gums Need to drink though, particularly if warm out.

I carry a couple of gels, but for emergencies only - when I know I'm running out of steam. And the energy drinks I'm not sure about - only use for very long rides (for me) of >100k. Listen to what your body is telling you and fuel when it's saying 'feed me'. In general though, that's too late - so you need to gain experience of how much to eat in-ride and how often. You'll work it out.

There's not a lot of fuel in a gel - it'll only last you half an hour at max I think. They are a get out of jail card, topping up the base store with continual (small) snacking seems to be a better option, plus drink plenty.

A more experienced nutritionist will be along shortly, no doubt. But the above works for me.

 

[kiriyama]

I tend to use one bottle (sis go preferably) and one piece of food (banana/flapjack/peanutbutter sarnie) per hour, (if im pushing myself i add one gel per hour too )So I multiply that by how many hours I'm going to be riding. and shove it all in my back pockets!

But nutrition can't keep you going forever, fitness plays a part. I currently don't have time for many long rides so my muscles start struggle after 3 hours however many gels I force down myself.

 

[andrewsdad]

I'd normally take a couple of 800mls bottles of water to drink as well - burning legs may have more to do with lactic acid build up (pushing it a bit hard) or fatigue than with you nutrition or fluid intake, though.

Well done on the ride.

Thankyou

 

[andrewsdad]

What did you at before hand ?

Porridge and a couple of rounds of toast.

 

[andrewsdad]

I used to suffer empty legs at around the forty mile mark . The more you ride the less this gets I just eat breakfast cereal and toast before riding . Then just Orange squash and individual mcvites flatjacks and jellybabies don't bother with energy gels and electrolytes bif over the top for pleasure riding in my opinion.Well done on the ride anyway

Many thanks I'll bear your advice in mind.

 

[andrewsdad]

Well done.
I usually have water and squash, Toblerone and a wee bottle of Tropicana Orange juice.
But that's just me.

Thanks I'll give it a go.

 

[andrewsdad]

I take a couple of 750ml bottles of water and will top them up en route if I have the opportunity. I take jelly babies on longer rides, or a protein bar, a banana etc.
You've had a longer ride than me this year. Well done

Thanks.

 

[andrewsdad]

Wine gums and orange squash on the ride - with a cake stop after 2-3 hrs. For a ride of say >35 miles, a breakfast of muesli, plus yoghurt and honey, toast and coffee. The breakfast should give you slow release carbs for ~4 hrs, but you need to snack on the wine gums and sip fluid say every half hour too. Shorter rides I just have cornflakes and toast, and skip the wine gums Need to drink though, particularly if warm out.

I carry a couple of gels, but for emergencies only - when I know I'm running out of steam. And the energy drinks I'm not sure about - only use for very long rides (for me) of >100k. Listen to what your body is telling you and fuel when it's saying 'feed me'. In general though, that's too late - so you need to gain experience of how much to eat in-ride and how often. You'll work it out.

There's not a lot of fuel in a gel - it'll only last you half an hour at max I think. They are a get out of jail card, topping up the base store with continual (small) snacking seems to be a better option, plus drink plenty.

A more experienced nutritionist will be along shortly, no doubt. But the above works for me.

Great advice thanks.

 

[andrewsdad]

I tend to use one bottle (sis go preferably) and one piece of food (banana/flapjack/peanutbutter sarnie) per hour, (if im pushing myself i add one gel per hour too )So I multiply that by how many hours I'm going to be riding. and shove it all in my back pockets!

But nutrition can't keep you going forever, fitness plays a part. I currently don't have time for many long rides so my muscles start struggle after 3 hours however many gels I force down myself.

Good advice thankyou.

 

[Citius]

Hi Guys, having proudly just completed my first 45mls I know some of you may not be impressed by that, but my usual is around 15-20, being in my 52nd year for me its an accomplishment. Any how I took a couple of gels 500ml of SiS Go electrolyte and a few pieces of chocolate, the last 4-5 mls were particularly painful my legs were burning so much, I was wondering did I just over do it, or did i not take enough nutrition with me. Thanks

If that's the furthest you've ever cycled, then the fatigue should not be surprising. Just carry on.