Wow Stephen, that's awesome! Congrats!! I find these tips can help us take care of our bodies so we can really feel and ride our best. But you're absolutely right -- getting whatever food you have access to into your body so you stay fed and nourished is always most important! Thanks for watching!
Thanks for your presentation. Yep on the 15 minute rule for water. Imho if your are hungry or thirsty it is too late. For salts I add hydration salts to my water as just NaCl is not sufficient. Fats are really important for keeping warm - I found that eating nuts (Gorp) warms me up which i discovered cycling in Iceland on a rainy windy day. I have learned to keep away from cheap carbohydrates (think power bars cliff bars, fruit juice etc). Eggs are like a miracle cycling food but a major complain I have about them in North America is how they are handled doesn't make them as cycle friendly. I will check out your site.
Thanks Sheelagh, nutrition is something I'm very interested in as I will be travelling across Canada hopefully this summer, but with covid-19 not sure that's realistic. I love your channel.
I just heard your podcast on Bike Life. As a newbie bike tourer I've been looking for advice on bike touring that is more than videos of endless roads/scenery or what to take. I'm so glad I came across the interview and your videos.
Thanks, great tips. What I have found challenging on longer road trips, is that I do not get hungry during the day. I usually compensate with my evening meal. Also, drinking enough water makes sense, but I sometimes "forget" during longer days, even when I know how important it is. Another thing is that you don't always have the luxury to choose the foods you need. Especially finding and eating enough fresh vegetable I found hard some times. All depends what country you are in of course. And your tip about getting enough salt in makes a lot of sense too, this is something I never did, although I heard it is important. I'll take some salt on my next trip for sure. Thanks, and take care!
Thanks for watching Paul! Yes all very true! Eating enough, drinking enough, getting enough fruits and vegetables - it can be really difficult sometimes, especially depending on where you’re riding. All you can do is keep the info in your mind and do the best with what you’ve got :) which it sounds like you’re doing! Awesome! Happy riding!
I attempted a long bicycle, seven hundred miles plus. Quit after twenty-five miles. Finally, I figured out why, not eating enough. My blood sugar had dropped, and I wasn't thinking correctly. Eating often on a bicycle tour can not be overstated. Eat, then eat again
25 miles? that is less than 3 hours into the ride. Not a put down but something to think about. As a person who has toured for over 50 years. Food probably was not the problem. More likely lack of water and lack of fitness. If you had more than your weight on the bike and 25 pounds you were carrying too much of a load for a beginner. Another problem may be your bike was not fitted to your body. I recommend ridding every day on a local trail, Start off with 10 miles and increase by 2 miles every day until you can ride for 3 hours take a two hour lunch break and peddle back home. Start with day rides, next an over night trip and then on to a three-day trip. You can do it when your body, bike are ready. Good luck and see you on the road.
Many thanks for the eating tips and recipe ideas in the free e-book. I'm not far off the suggestions, but every bit of advice helps. Once again thank you!
Thank you for your information, very helpful. And can I reiterate #1. I've been cycling seriously for 45 years and lost track of how many times I've bonked decades ago. When I was doing triathalons, not eating enough screwed up two top ten performances. Now that i'm older, and fatter, I notice I need to eat more often, even if its not more food to keep my energy levels up. I've really been focusing on this and it has really helped me.
I’m so glad you found it helpful ☺️ and thank you for sharing your experiences! Eating enough can be hard to do but it really is so important as you mentioned 🙏 happy riding!
Thanks for another great video Sheelagh! This is really useful information as I prepare for my upcoming bike tour. Looking forward to going through your Ebook. Great stuff!
Eating on a bike tour should mirror the way you should be eating at home. Some of the points we made on our wilderness tours with clients was eat a balanced meal. Sugar is a fast burn and you will Bonk. Moniter your urine and poop. Are you pooping every day, does your urine have a strong order, is it dark yellow, does water in equal water out. Eat salty snacks like jerky and salted nuts. Drink whole milk and not soda/pop as an energy booster. I always carry powdered whole milk 28% fat and hard cheese. If cooking in camp make a one pot meal such as Indian Biryani, Spanish Paella, New Orleans Gumbo which share a common historic root of "throw it in the pot" consisting of a grain, legume, vegetables, one of (fish, chicken, tofu ) broth.
@tomsitzman3952, this is excellent advice! All the gels and gus are just a ton of sugar that messes with peoples' insulin. Cheese and whole milk are easy to find and have protein and fat too. Salty snacks are key, I learned that the hard way running a marathon and was sick of the sugary snacks. Someone had pretzels and they hit the spot. I always pack salty snacks now. And nice tip on the one pot meals. Cheers.
Awesome tips. Salt is always where I’m lacking. I had to start carrying a baggy of sea salt/raw sugar to pour into one of my water bottles especially on grueling hot days.
@Silver Dynasty All we can do is do the best we can - trying to consume whole foods when we can, but also knowing some days you may not have access to them, and to just try to get enough food on your ride and in your belly whenever you can. Wishing you the best :)
Hi Sheelagh, I am preparing a bike ride from Montreal to Winnipeg in early May and I would need your advice as a nutritionist and a cyclist at the same time. It is what food that keeps well and that would be a source of salt against dehydration but not too salty because salt is not too good for our health. Merci d'avance
Hey Chakib! That sounds like a great trip! For me, personally, I actually just travel with a salt shaker and really liberally salt my meals when I make them. If it's a day where I'm sweating a lot, I'll also add some juice and a sprinkle of salt to my water. I've also used little salt pills on really sweaty days which are easy to transport. Plenty of foods have electrolytes like sodium, potassium, magnesium and calcium so if you get in the habit of reading labels, you'll find plenty of foods to support your ride :) Best of luck!
@@SheelaghDaly Hello Sheelagh, Thank you for your tips which are simple and effective, I should have waited for your info :-) I went to a natural products store yesterday, and I bought Concentrace (blue bottle) for electrolytes but also Arnica and Traumacare for muscle pain. Because I plan to do around 100 km per day for 24 days. We'll see.
For any kind of supplementation plan I would recommend working with a healthcare provider as over/under consuming vitamins and minerals when relying on supplements is a very real concern. My preference is whole foods where a healthy balance of nutrients is best achieved :)
Fruit = fructose which is bad for the liver. Eat berries. The sugar content is a lot lower. Eat whole foods AVOID processed foods, including energy bars, wheat and grains which contain gluten which many people don't realise they cannot digest and leads to autoimmune conditions such as skin rashes and leaky gut. Avoid processed meats stuffed with nitrites and nitrates, sulphites, sulphates, msg, amongst other nasties. Eat organic pasture raised eggs, oily fish, organic meats, avocados, olives, cruciferous veg, broccoli, cabbage, kale, sprouts, carrots, beetroot, salads, a small amount of nuts, berries, lemons and limes. Cook in butter or olive oil NOT vegetable oils. Avoid foods high in sugar and carbs typically wheat based stuffed full of additives, stabilisers, sweetners, preservatives, etc that will give you a massive spike in blood sugar levels and insulin. The difference in time between digestion of simple and complex carbs is actually very little. Eating oats/porridge will still produce a sugar high and stimulate insulin leading to insulin resistance. I use to eat the stuff and it made me lethargic, brain fog, massively stimulated blood sugar levels and gave me a spare tyre round my waist. Now I eat scrambled eggs, avocado, mushrooms instead. I feel so much better, stronger and leaner with much higher levels of stamina plus lost a lot of weight NOT that I was ever fat. Now lean and strong. Many Pro cyclists ride in a state of Ketosis eg Chris Froome. They are fat adapted so can ride a lot faster and harder for much longer. If you are going to eat carbs eat small amounts of brown rice and sweet potatoes.
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
I cycled across the USA twice ,rule one see food eat it ,rule 2 see rule 1
Wow Stephen, that's awesome! Congrats!! I find these tips can help us take care of our bodies so we can really feel and ride our best. But you're absolutely right -- getting whatever food you have access to into your body so you stay fed and nourished is always most important! Thanks for watching!
Wow! Thank you I’ve been bicycle touring for 10 years and you broke it down so beautifully. You’re the best
Aww I'm so glad! Thank you for the lovely comment Victor :)
I just found your channel! Wow so great! We need more women cycle touring channels (plus you're a nutritionist!!!) So cool!
Aww this comment just made my day! Thank you for being here!!
Thanks. Just found this. I'm researching for my first trip, going solo 1400 miles. Very informative.
I'm so glad! And I'm excited for you :) Good luck and have fun!!
Thanks for your presentation. Yep on the 15 minute rule for water. Imho if your are hungry or thirsty it is too late. For salts I add hydration salts to my water as just NaCl is not sufficient. Fats are really important for keeping warm - I found that eating nuts (Gorp) warms me up which i discovered cycling in Iceland on a rainy windy day. I have learned to keep away from cheap carbohydrates (think power bars cliff bars, fruit juice etc). Eggs are like a miracle cycling food but a major complain I have about them in North America is how they are handled doesn't make them as cycle friendly. I will check out your site.
Thanks for watching :) Sounds like you're taking great care of yourself on your rides Hermann! Love it!
Thanks Sheelagh, nutrition is something I'm very interested in as I will be travelling across Canada hopefully this summer, but with covid-19 not sure that's realistic. I love your channel.
Thanks for watching Bill! That sounds like an amazing trip. If you aren't able to do it this year I hope you have an awesome ride in 2021!
I just heard your podcast on Bike Life. As a newbie bike tourer I've been looking for advice on bike touring that is more than videos of endless roads/scenery or what to take. I'm so glad I came across the interview and your videos.
I'm so happy to have you here Steve!!
Thanks, great tips. What I have found challenging on longer road trips, is that I do not get hungry during the day. I usually compensate with my evening meal. Also, drinking enough water makes sense, but I sometimes "forget" during longer days, even when I know how important it is. Another thing is that you don't always have the luxury to choose the foods you need. Especially finding and eating enough fresh vegetable I found hard some times. All depends what country you are in of course. And your tip about getting enough salt in makes a lot of sense too, this is something I never did, although I heard it is important. I'll take some salt on my next trip for sure. Thanks, and take care!
Thanks for watching Paul! Yes all very true! Eating enough, drinking enough, getting enough fruits and vegetables - it can be really difficult sometimes, especially depending on where you’re riding. All you can do is keep the info in your mind and do the best with what you’ve got :) which it sounds like you’re doing! Awesome! Happy riding!
Great helpful information.
Thank you so much.
I attempted a long bicycle, seven hundred miles plus. Quit after twenty-five miles. Finally, I figured out why, not eating enough. My blood sugar had dropped, and I wasn't thinking correctly. Eating often on a bicycle tour can not be overstated. Eat, then eat again
25 miles? that is less than 3 hours into the ride. Not a put down but something to think about. As a person who has toured for over 50 years. Food probably was not the problem. More likely lack of water and lack of fitness. If you had more than your weight on the bike and 25 pounds you were carrying too much of a load for a beginner. Another problem may be your bike was not fitted to your body. I recommend ridding every day on a local trail, Start off with 10 miles and increase by 2 miles every day until you can ride for 3 hours take a two hour lunch break and peddle back home. Start with day rides, next an over night trip and then on to a three-day trip. You can do it when your body, bike are ready. Good luck and see you on the road.
Many thanks for the eating tips and recipe ideas in the free e-book. I'm not far off the suggestions, but every bit of advice helps. Once again thank you!
I’m so glad! You are most welcome John :) happy riding!
Great video, I need to start planning.
Wow, just subscribed to your feed.. Nutrition.. key for long range... Fantastic advice.... Thanks 👍👍
Thanks Alexander! So glad you found it helpful 😊
I wish I had of met you and learnt all this 25 years ago. You are a brilliant and the most intelligent woman on the planet 🌎 🌏. 🇦🇺🌏😉🚴♂️.
That is far too kind of you to say Alan. I'm glad you found it helpful :)
Thank you for your information, very helpful. And can I reiterate #1. I've been cycling seriously for 45 years and lost track of how many times I've bonked decades ago. When I was doing triathalons, not eating enough screwed up two top ten performances. Now that i'm older, and fatter, I notice I need to eat more often, even if its not more food to keep my energy levels up. I've really been focusing on this and it has really helped me.
I’m so glad you found it helpful ☺️ and thank you for sharing your experiences! Eating enough can be hard to do but it really is so important as you mentioned 🙏 happy riding!
Thanks for another great video Sheelagh! This is really useful information as I prepare for my upcoming bike tour. Looking forward to going through your Ebook. Great stuff!
The Acorn Project thanks for watching and for the lovely comment! Good luck on your bike tour!!
Great tips to endurance cycling ride. 👍👍👍
Eating on a bike tour should mirror the way you should be eating at home. Some of the points we made on our wilderness tours with clients was eat a balanced meal. Sugar is a fast burn and you will Bonk. Moniter your urine and poop. Are you pooping every day, does your urine have a strong order, is it dark yellow, does water in equal water out. Eat salty snacks like jerky and salted nuts. Drink whole milk and not soda/pop as an energy booster. I always carry powdered whole milk 28% fat and hard cheese. If cooking in camp make a one pot meal such as Indian Biryani, Spanish Paella, New Orleans Gumbo which share a common historic root of "throw it in the pot" consisting of a grain, legume, vegetables, one of (fish, chicken, tofu ) broth.
@tomsitzman3952, this is excellent advice! All the gels and gus are just a ton of sugar that messes with peoples' insulin. Cheese and whole milk are easy to find and have protein and fat too. Salty snacks are key, I learned that the hard way running a marathon and was sick of the sugary snacks. Someone had pretzels and they hit the spot. I always pack salty snacks now. And nice tip on the one pot meals. Cheers.
Really great video, thanks for the advice.
My pleasure! Thanks for watching :)
Awesome tips. Salt is always where I’m lacking. I had to start carrying a baggy of sea salt/raw sugar to pour into one of my water bottles especially on grueling hot days.
That's a great idea!
@Silver Dynasty All we can do is do the best we can - trying to consume whole foods when we can, but also knowing some days you may not have access to them, and to just try to get enough food on your ride and in your belly whenever you can. Wishing you the best :)
Great tips to endurance cycling ride 👍👍👍
I am from India you are all videos are nice and useful I am your subscriber
Great tips👌
Thanks for watching Dino!
does that mean cash would be needed for road side fruit trolleys?
I did carry some cash for such occasions!
Enjoyed your video, very insightful.
Thanks so much Lesley!
Hi Sheelagh,
I am preparing a bike ride from Montreal to Winnipeg in early May and I would need your advice as a nutritionist and a cyclist at the same time. It is what food that keeps well and that would be a source of salt against dehydration but not too salty because salt is not too good for our health.
Merci d'avance
Hey Chakib! That sounds like a great trip! For me, personally, I actually just travel with a salt shaker and really liberally salt my meals when I make them. If it's a day where I'm sweating a lot, I'll also add some juice and a sprinkle of salt to my water. I've also used little salt pills on really sweaty days which are easy to transport. Plenty of foods have electrolytes like sodium, potassium, magnesium and calcium so if you get in the habit of reading labels, you'll find plenty of foods to support your ride :) Best of luck!
@@SheelaghDaly Hello Sheelagh, Thank you for your tips which are simple and effective, I should have waited for your info :-)
I went to a natural products store yesterday, and I bought Concentrace (blue bottle) for electrolytes but also Arnica and Traumacare for muscle pain. Because I plan to do around 100 km per day for 24 days. We'll see.
Are those fresh jujube's in your hand when you are talking about fruit stands?! Love those :D
Yes I believe they are! I knew them by a different name that I can't remember but jujubes looks like the right one! Yes so good!!
@@SheelaghDaly So fun!
Love eating peppers like fruit!
Ahahaha yay!! Glad I'm not alone!
Great video
Can I replace fruits and vegies with vitamins in gummies or pills?
For any kind of supplementation plan I would recommend working with a healthcare provider as over/under consuming vitamins and minerals when relying on supplements is a very real concern. My preference is whole foods where a healthy balance of nutrients is best achieved :)
Soooooooo helpful! Gateway drugs to a better life.
Who wanna do a cycle tour in Türkiye? Comment here. Then we can plan it
Fruit = fructose which is bad for the liver. Eat berries. The sugar content is a lot lower.
Eat whole foods AVOID processed foods, including energy bars, wheat and grains which contain gluten which many people don't realise they cannot digest and leads to autoimmune conditions such as skin rashes and leaky gut. Avoid processed meats stuffed with nitrites and nitrates, sulphites, sulphates, msg, amongst other nasties.
Eat organic pasture raised eggs, oily fish, organic meats, avocados, olives, cruciferous veg, broccoli, cabbage, kale, sprouts, carrots, beetroot, salads, a small amount of nuts, berries, lemons and limes. Cook in butter or olive oil NOT vegetable oils. Avoid foods high in sugar and carbs typically wheat based stuffed full of additives, stabilisers, sweetners, preservatives, etc that will give you a massive spike in blood sugar levels and insulin. The difference in time between digestion of simple and complex carbs is actually very little. Eating oats/porridge will still produce a sugar high and stimulate insulin leading to insulin resistance. I use to eat the stuff and it made me lethargic, brain fog, massively stimulated blood sugar levels and gave me a spare tyre round my waist. Now I eat scrambled eggs, avocado, mushrooms instead. I feel so much better, stronger and leaner with much higher levels of stamina plus lost a lot of weight NOT that I was ever fat. Now lean and strong. Many Pro cyclists ride in a state of Ketosis eg Chris Froome. They are fat adapted so can ride a lot faster and harder for much longer. If you are going to eat carbs eat small amounts of brown rice and sweet potatoes.
A doctor wouldn't know anything about what your talking about