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 it’s not an instantaneous process.
Various chemical processes take place within the body, which in the end turn 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, during cycling and even after cycling, I have concluded 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 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 who 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 blueberries (which are super antioxidants). Oats are 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 your favourite is and what works best for you.
Some people prefer food, and some 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 “real food” during a long ride. If you actually know about metabolism, you would realise that your body breaks that food down to the same exact molecule, the gel is just quicker, that’s all.
Glucose, your body lives on glucose!
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 healthier when usually it’s not, or actually having cake at the cake stop, as it’s called a bloody cake stop!
Some crazy people actually eat like real meals. I don’t quite understand this, but if that’s what makes them happy, they should go for it. 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 sort of stomach pain, and I then 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 were 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 cafe 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, which is not recommended while cycling.
What works for one person is 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 may 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 sort 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 30 minutes to an hour after you’re done. Again, some people have never done this in their life and they feel absolutely wonderful, but 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 some people 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 who have sworn by everything under the sun, including having milky coffee in a 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 favourite is Torq, they are small, compact, and taste the best. I also use SIS beta fuel, and high 5. I never tried the super expensive ones. Given how much I ride and lacking of a sponsor, I just can’t justify trying them.
If you are not looking to race and you just want 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.
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