Talking Nutrition, on a great ride with a beautiful group
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- Опубликовано: 16 сен 2024
- Let’s discuss nutrition, this time I ask my friends for their strategies on what to eat before and during a ride.
As usual I am wearing a kit courtesy of Siroko Cycling. If you want to shop for Siroko kit you can use my link to get a further 10% discount automatically added to the already reduced prices. No need to enter other codes! Thank you!
srko.co/fede1275
Thank you for watching,
Federico
As always a great video on a important topic❤
Classic rim brake… very nice
I love it so much!!
awesome video 👌
Personally I usually start with a sugary bowl of cereal in morning and try and avoid meat on a ride as takes time to digest, the body won't convert into energy. Usually stick with sweet stuff / carb loading at cafe, then top up with gels on a longer ride and then protein / savoury when I get home for recovery.
Great video on nutrition. I have my Wahoo set with a reminder to hydrate every 15 minutes and a reminder for nutrition every 30 minutes. Pre ride a large bowl of oatmeal with honey and a boiled egg. Carbs every 30 minutes seem to be the best formula for good stamina, cheers✌🏼
You are right, I might need to look into the reminders on Wahoo.
I have porrage every day anyway but definitely pre ride along with a banana and honey. Nutrious and delicious!
That silver Bianchi is beautiful! I think they typically design gorgeous bikes, in true Italian fashion.
Except the latest Oltre... I think they were all drunk when it went through design and approval.
I have to say the Aria is very beautiful, the new Oltre is a bit odd looking.
@@WattsOnTheUp I didn't want to besmudge the Bianchi name by mentioning that bike 😂
Not sure on the bianchi myself, I think the rider would suit an sworks better
@@jacobm8841 Not a fan of the Bianchi, Shimano groupset! A real italian steed should have Campagnolo.
On my Surrey manor there Fede, glad you enjoyed it, The Tanhouse is a handy stopping point for refreshments & yes, some of the roads are dreadful, an accident waiting to happen.
With nice tarmac it would be a dream!
Large bowl of porage oats in the morning pre ride and then I use Precision hydration drink mix and 90g gel packs for most rides. The drink mix is 30g per 500ml bottle with sodium included and the gels can be resealed so you can adjust to how much you need quite easily.
Having a fuel utilisation test is also a really valuable thing as it removes all of the guesswork and tells you how much you should be aiming for depending on ride duration / intensity.
What your group showed is typical of many group rides, some people not eating / drinking at all in extreme cases and then others failing to pay attention to the first couple of hours and trying to play catch up as the ride goes on!
Great advice indeed
Nutrition, I think, can be simple for non-pros on leisurely rides.
I prefer real food and avoid gels unless there is nothing else. The "cheapest bars on Amazon" sound like something to avoid. Amazon is flooded with Chinese makers who may not care about quality ingredients, or even if it's safe for human consumption.
Add normal cane sugar and table salt to your water bottles. Simple and zero cost. This can provide the bulk of your carbs and electrolytes, supplement with inexpensive snack bars found in grocery stores. There is no need to buy the very costly "cycling specific" products.
Will look into what to drink as well!
I like 'no bake' flapjack before a ride, ingredients are- 5 mugs oats, 1 jar of honey, 1 n half mugs of mixed dried fruit, 1 n half mugs of chopped nuts [almonds/walnuts etc] 1 can of prunes drained,stoned,chopped, 1 banana mashed, 4 tablespoons of peanut butter, a dash of lemon juice. Warm the oats in a dry frying pan, in a seperate pan add all the other ingredients and heat until it melts. Add the oats into the molten mix and stir well, put the mixture into a shallow baking tray and pack down well, wait to cool then whap it into the fridge...voila! This is a high energy power packed superfood! Ratio's of fruit/nuts etc can be juggled to personal taste or add what you like. 😁
Nice recipe!!
I always have my Alpro milk porridge, with apple and cinnamon 1h before the ride with my triple espresso, two SiS gels and two Decathlon almond bars and a spoon of Enervit carbs in my bottle. Of course, living near Rome there’s always THE B PLAN (pizza & mortazza or ciriola & porchetta). Follow me for more advices on how not to get slim.
How I miss that plan B 😖😫
I only use sugar water (30g-100g/h based off intensity) and electrolyte tabs. The dura ace doesn't pay for itself and you can spend a fortune on maurten & co if you're training 20h/week. I never really cared about nutrition while riding, but it changed everything for me - even with weight loss. You're recovering better, you're feeling less drained and you're less hungry after the ride. Calories spent while riding are probably the best spent calories of the whole day.
Definitely should focus more on that!
My nutrition strategy for a Surrey Hills ride is the bacon sandwich at Heartwork Coffee 👌
I eat in the evening, and then ride next day, lots of energy at least up to 2 hours of intensive ride with sprint intervals and hills on high gear. I don’t even bring water with me if the ride is up to two hours long. I have more energy if I don’t eat in the morning before the ride. For your longer very slow rides I would do the same because you stop to eat even twice! In general I think you eat too much.
I have enjoyed fasted morning rides up to one hour, with good intensity and energy. I would not go further than that though.
he's a big muscular guy, he needs to eat a lot.
Aloha, for me I start with more solid food like bars then move to sport jelly beans or skittles then at the end hit the gels also something mixed in my bottles, when I stay on top of it every 30-40 min its amazing how much energy I can maintain. I'm also trying to eat something not too heavy a couple hours before the ride. 🤙
Aloha to you!!
Amazing how much you guys spend on your bikes. Beautiful bikes!
With my nutrition I bring 2 water bottles filled with Hi5 and then a couple of gels and a nut bar. I do suffer from cramp a lot though. Not sure if it's me riding to hard up hills or not getting enough fluids! Ive started to bring pickle juice with me also now to see if that helps
Not me, mine is a superbike on the cheap! For the cramps, I would also check the position, not to overstress a particular muscle group, but to have an uniform fatigue
Carb mix in a drink for me, not wild about gels (too concentrated, hard to swallow) and some biscuits, maybe a banana for longer rides. Good to plan how many grams of carbs you need and when best to take them in (before climbs etc.). Eating right makes the difference between enjoying the ride and bonking out, cramping and having a nightmare experience
I need to look into the carbs in the drink!
Nice color of this TCR, your colleague have.
Depends on the ride and I tend to ride in the hills (94kg muscular build)
I take for a 3hr ride
2x750ml bottle with carb mix
After the first hour I have solid food (cereal bar, banana)
Then try to eat every 40-45 minutes.
Always take a couple of emergency gels with me also just in case.
94 kg!!!… you should weigh 94 kg together with your bike and all the stuff you carry with you. Body weight of 85 kg is very maximum for cycling.
@@tongotongo3143 not for me. I’m a heavy guy. 6’1”. The lightest I’ve ever been as an adult was 90kg and I was sub 10% body fat at the time as well. It’s safe to say I’m not a climber. More like a cross with Tim declercq and Fabio Jakobson.
@@tongotongo3143 are you saying that larger, athletic humans should not be riding bikes? Fabian Cancellara would like a word with you... (as would Conor Dunne from GCN: not an ounce of fat on the lad, he's just 2.06m IIRC)
Always carry a packet of Haribos! Life saver!🛟
I have managed to avoid gels so far - I don't usually go more than say 2.5 hour rides - and occasionally take a Clif bar along if going on longer rides. We're constantly being advised to avoid ultra processed foods and unfortunately I think a lot of the nutrition products aimed at cyclists fall into this category. I've heard that many people have digestion issues with gels which is why I've given them a wide berth. I used to be against voluntary stops, but these days stopping off at a cafe for a non-ultra processed cappuccino is my preferred fueling strategy. I've never cycled in Italy either but it must be one of the best countries to cycle in - beautiful countryside.
Yes, well said. I did some 3/4 hours rides without stopping, but it is hard and a nice coffee stop is definitely needed
my two cents. a strong double espresso,, followed by potato crisps and a ciggie ❤
Very stilish!
Start with bowl of porridge, cake, lucozade during ride😊
few bloggers tend to discuss this so like the vid
I only know I don't eat enough
Bananas are easy on stomach. They are good enough for Andy Murray ?
If you were my age you would have mentioned Michael Chang! He started the trend
@@fede1275 Thanks for that i will look into that ,I'm 61. I enjoyed your video film.
@@robduncan599 historic match when Chang defeated Lendl!
The best nutrition for cycling is Brasilian "Feijoada"💪
Would not have side effects...??
@@fede1275 Maybe a lot of side effects 😊, now more serious, always try eat healthy food and avoid everything is synthetic.
pop-tarts
The Siroku kit looks great! I could use a bright white jersey for summer. It's inexplicable, however, why they and almost every cycling kit brand assume the majority of cyclists are black. It feels very phony and reverse-racist, as if using white male models is evil.
I love both white and black actually
1g carb per kilo body weight every hour …..hope that cappuccino was before midday.
Of course LOL!!
If you are an expert and you share your thoughts, is it "man-splaining"? Canyon headsets are quite unique and complex. Comments from someone who is familiar with them should be appreciated, without offense being taken. The comment about the chimney, though, maybe the lady likes chimneys 😂😂
I was about to cancel this comment with the chimney LOL
urca un raggio di sole, tocca stappare una bottiglia di quella buona.😀
Finalmente! Oggi pomeriggio piove, ovviamente!
can you make your video a little bit brighter
I still have a -0.5 EV dialled in, works great with the sun, but I should have changed it for the winter!
Ride fasted and drink salt water
I actually like a fasted ride or workout, up to an hour or so it's fine. Not sure about the salted water...
Isn't it an Italians right to be fashionably late to everything 😉👌🏻😉
Of course it is!!