First, let’s address the topic of using the term “fuel” this is obviously a cool professional cycling term and the term is a little misleading.
There are wanna-be professionals that will use this term for basically everything they ingest and it’s obnoxious. If you want to be technical every single human on the planet is ingesting “fuel” so they can live.
It doesn’t sound very special anymore now does it?
Obviously, when the body is under stress including exercise the intake of carbs and glucose needs to be increased. But this needs to be increased before you even start exercising because obviously, it’s not an instantaneous process.
Various chemical processes happen within the body which in the end turns your gel or bagel into energy. The time needed to process and turn your food into glycogen/atp/energy is debated depending on what you read but if you don’t eat well and go out and try to do 100 km tomorrow you’re probably going to feel tired.
After reading way too much about what is ideal to eat before cycling and during cycling and even after cycling I have come to the conclusion that nobody wants to hear:
There is no one perfect answer for everyone.
Yes, I know this is very devastating news and what it means is that you actually have to take the time to figure out what is best for you.
Before any big event, you are going to have to eat more. What exactly you’re going to have to eat depends a lot on your dietary preferences, your digestion and your event. I know some people who absolutely swear by rice and it makes my stomach hurt so anyone that tells you that there’s just one perfect food is misleading.
Obviously, carbs are your friend. Carbs will help you store glycogen and you’re going to need liquids for this whole fun factory of energy happening, this could be water this could be juice definitely not beer and wine, especially before your event.
Like a lot of people, I love oatmeal. I usually have it every morning and I might have a second serving in the day. I find it very easy to digest. I prepare mine with water and I usually add a banana. It’s also very good for lowering cholesterol so it’s a great superfood. If you can’t eat oatmeal don’t knock yourself. There are just as many people who swear on rice. Again you have to figure out what your body can tolerate and digest.
If there is a big ride and or event and if you have prepared properly you would’ve eaten well for a few days and the breakfast before showtime is just going to be that little bit extra that you need it’s not going to be the main course as to say.
Now for an even more controversial topic what to eat while cycling.
Here’s another one that nobody wants to hear it all depends on what works for you. There is a wide array of energy drinks, gummies, candies and energy gels. You have to try various things to figure out what is your favourite and what works best for you.
Some people prefer food and some people prefer gels.
It is frustrating and sad when people have to argue on the Internet with strangers about what works best for them. I have no problem with gels they don’t give me any stomach issues and I find them very effective. This doesn’t mean fuck all in life. It is ridiculous the amount of harassment I have had because of my lack of food during a long ride and the dependence on gels when if you actually know about metabolism you would realise that your body just breaks that food down to the same exact molecule the gel is just quicker that’s all.
Some people prefer drinking their carbs in energy drinks again it all depends on you and what works best for your body!
Of course one of the best parts of a ride is the cake stop and no shock, but there are differing opinions on what to have. There is the flapjack option (some feel this is more healthy when usually it’s not) or actually having cake at the cake stop as it’s called a bloody cake stop!
There are crazy people that actually eat like real meals. I don’t quite understand this but if that’s what makes them happy they should go for it. Myself personally I love cake so I usually have cake. Especially if there is something I like if you’re curious my favourite is usually:
Carrot cake
Coffee cake
or some blueberry concoction and yes I have left out cheesecake because it’s a little heavy for cycling, but I have done this (and regretted it later)
Now this is where I get complicated, I have just expressed my undying love for cake and I gave you three options for my favourite because they are all my favourites but if I want the second half of my ride to give me the best results?
I will NOT eat the cake.
Ok I will give you a moment to digest that one (good use of puns is my superpower)
I have found time and time again that although I enjoy eating the cake if I want to ride my bike afterwards it doesn’t help. I end up with some kind of stomach pain and I just have slower times. I have also had sugar crashes after having some particularly icing-filled lovely cakes.
So what I’d like to have and what is actually best for me if I was looking to be at the top of my performance are two different things. A similar problem with coffee I do love coffee but coffee is a diuretic. As a woman, I don’t really like having to get naked on the side of the road when I have to piss so I typically will have an espresso if I’m going to have coffee on a ride I don’t really like espresso but it’s the least amount of liquid if I want to have a caffeine hit.
There is way too much snobbery surrounding this topic. You can call it food you can call it fuel whatever you fancy calling it, it all turns into ATP aka energy.
So play around with different options and see what makes you feel better and maybe you’ll realise that having a full breakfast at the cake stop makes you slower but you’re okay with that because you actually enjoy having breakfast with your friends. You may find that coke is your new best friend, the version in the red can, not the other one that is not recommended while cycling.
What works for one person it’s not going to work for everyone.
When you look at carb intake per hour, remember that this is based on weight + intensity. Just because Joe has 120 g of carbs per hour doesn’t mean you have to. Again it’s all based on your weight and intensity.
I typically see recommendations of .5 to 1 g of carbs per kilo per hour again you need to play around with that and see where you fall in the spectrum. You made need more or you may need less.
If you’re doing a long ride or an event no matter what you think you need make sure you have that extra gel or substitute item as it may come in handy. (I speak from experience!)
After you’re done exercising it’s a good idea to have some kind of recovery drink this could be something as simple as chocolate milk or a protein shake. Something ideally with protein and carbs to help kick start the replenishing of glycogen. Ideally within 30mins to an hour after you’re done. Again some people never have done this in their life and they feel absolutely wonderful other people will crash. You will figure out easily which camp you fall into.
Someone asked about using something like squash versus the manufactured energy drinks or tablets for the water and there are people that make up their own concoctions using salt and sugar and it works for them. It can be a lot easier to just use a premade product that you know exactly what is in it. I have met people that have sworn by everything under the Sun including having milky coffee in the bidon.
Some can handle 1 brand of gel but not another. Experimenting is the only way you’re going to know. I’ve tried several gels, my overall fav is High 5, they are economical, have a nice texture and are a good size. Drop me an email or DM on social media for 40% off their range of products.
If you are not looking to race and you are just wanting to get out and enjoy riding your bike a lot of this is overthinking. Although, you should have something with you in case you start feeling like you’re going to bonk or feel lightheaded, have something sugary to hand.
If you’d like 40% off High 5 products (my fav gels) drop me an email or DM on social media for a discount code.
If you enjoyed this post pay it forward
http://buymeacoffee.com/Sexandtheswiss
http://ko-fi.com/sexandtheswiss