Food and drink on long cycles

While I'm fairly new to regular cycling (4 months now), I'm now doing a minimum of 100km each Saturday (too dark when I get home weeknights so I do 2 one hour long spinning classes during the week to compensate) and I also run, so I'm fairly fit. However I'm finding that I constantly hit the proverbial "wall" in the last 10km of my cycle each week and slow right down, despite what I think is good hydration and food intake on the ride.

So I'd like some opinions if I'm way off the mark with what I think is a sufficient refuelling regime eg
-I have a good carb intake the night before the cycle and I drink a litre of water before the cycle
- I bring 1.5 litres of water with me in two bottles
- I bring two bananas and two apples
- I bring a "high energy" muesli type bar
- I have one "gel"

I average 27-28kph on the ride but this trails off to 20-22kph for the last 10km each week. Am I getting enough water and food or is it just a case of keeping at it until my fitness levels catch up? Btw, I'm mid forties and in good shape. My bike is a new Trek Domane carbon.

Thanks for any advice

I think you could comfortably consume a lot more calories than you're currently doing. Are you limiting yourself to water for some particular reason? I add High5 sachets to my water and I'd also consume 4-6 gels on a ride of that length. While I like a banana, I wouldn't bother with apples. I tend avoid foods that require any amount of chewing, as I don't like my mouth being half full when I'm breathing hard.

Since you're only running out of steam near the end of your ride, you may well find that a moderate increase in your energy intake will solve the problem. Some trial and error should sort it out for you.

Had similar fade myself last year and similar questions to you. With more cycling this year however, I can generally do 100 k at anything between 25 kph( hilly/rolling solo) to 30 kph ( flat/rolling in a group) with no food intake, or maybe one nutrigrain/ fig roll and plenty of water. Always good breakfast though.
Not an expert by any means, just cycling 4 years, and closer to 50 than 40, not a natural athlete.
Never tried gels.
People vary, but may just be a question of building cycling stamina.

+1 on the electrolyte tabs in the water. Makes a huge difference.
I'd stay clear of the gels - they only cause your sugar level to jump and down, which makes bonking more likely. On the basis of advice I got on the boards previously, I started eating LESS on rides. Took a few weeks/months to adapt, but worth it in the long term.

Nutrition may play a part but suspect it is a lot to do with general cycling fitness. First year on regular spins with a club I was always hitting a wall towards the end in spite of taking energy drink, sometimes gels, banana etc.

Gone from this intake on 3 hr spins to just a single bottle of water but a very good breakfast beforehand. When racing though take energy drink and have jellies in back pocket but as these are usually the short side of 3 hours don't hit the wall.

Looking back club spins for me a few years ago were probably like long races, hence the wall. Now they feel like training as they should be and that is down to extra fitness.

So persevere and you probably won't hit the wall even if you neglect nutrition a bit.

Something similar happened to me in the last 20km of a 130km cycle. Just felt extremely run down with little notice, and I concluded that I hadn't drank enough fluids during. When I finally got home I put myself on the scales and I weighed around 2.5kg less than when I started, so I figured that was mostly water weight!

Id agree that you could easily eat more on a long ride. Gels are fir emergency only for me unless your racing or have really run out of food. They make me crash around 35-50 mins later and so I'll only use when I know I can refuel again soon.
I'd agree with the electrolyte tabs. I use hi5 ones that have no caffeine or calories.

More protein might be something to think about. I generally try to bring some nuts and a savoury item like beef jerky or whatever really helps if your all the time eating sweet things.

I also swear by beetroot or radish. Some bars have those ingredients.

Finally, wrap a few dates or figs in tinfoil instead of gels: no wrapper to deal with.

I would agree with HarringtonP. It is probably a general fitness issue.

27/28kmph at this time of year is steady pace for group riding. Doing it on your own after only 4 months suggests you may be pushing yourself too hard, (or you'r a natural).

Ease up a bit and you should be Ok. Use a heart monitor and then train on heart rate to keep in the required training zone and avoid over extertion.

Its unlikely to be a carb issue. 100km at this time of year for me would be one large bottle (maybe a small one also) and a bar (maybe one gel also). Often come back with bar/gel unused. My average on my own would be around 25/26kmph though and I'm your regular fred sportif rider.

Many thanks to all for the advice. I've bought some High 5 tabs to add to my drinks to see if they help.

I was doing a bit of research and part of my problem could be electrolyte imbalance through sweating. Someone suggested using "Diarrlyte" (the pick me up remedy after diarrhoea) as it's formulated to replace lost electrolytes. However I'll hold off to see if the High 5 tabs work.

Test yourself, head out with one bottle of water, no food and see how far you get.

I find I run out of fitness before I run out of food or energy.

I did 165km yesterday at 30kph on one bottle of water and a coffee. Felt a bit strange after 130k but just gritted my teeth and drove on.

It makes it interesting to see what cycling with low blood sugar feels like. Food tastes better when you get home. Dehydration and hypoglycaemia are great fun, it's like bring drunk on a bike.

I don't understand why people take gels or bars with them, they are expensive, not very nice and horribly synthetic. Bananas, apples and nuts are a lot better.
I suppose if you want to believe the marketing and "research then fair enough but unless you are a pro or semi pro there's no need for anything special.

Personally I never bring any food with me no matter how long or how far, I like stop at a shop for a coffee and bananas or a cereal bar, sometimes I get an ice cream. Exploring the shops of the country is part of the enjoyment. I only ever drink water or coffee. No need for electrolytes, body is incredibly good at regulating salt despite what lucosade and powerade will have you believe.

I'm definitely missing "something" on these long rides as I felt "strange" when I got home, ie lifeless and I had a bit of a temperature for the evening, or at least I felt like I did. I go running up to 14km in distance but I've never felt like this before. While I'm no spring chicken anymore, I'd say I'm as fit as most guys half my age. So there must be that certain "something" I'm missing out on, whether it's more water, food, electrolytes or whatever. Guess I'll just have to use trial and error to see what works.

What's your diet like in general, mainly carbs, higher in fats/protein. I would suggest bringing some food containing protein/fat for spins like that. Carb loading the night before isnt the way to go IMO. See this thread for more info. Thread #548 proves you don't need many carbs for long rides. Messes with your blood sugar levels only and leads to bonking early.

As a pure leisure cyclist, on a long spin, I usually take bananas, crushed fruit type energy bars, and some Hi5 4:1 in the bottles. 175k yesterday, started with two slices of toast and a large mug of black coffee. Over the ride I had three energy bars, two large bottles with two scoops of 4:1, and one large bottle of lucozade and one of water. Two cans of Sombrero on arrival, and a big feed of roast chicken, spuds, and cake about an hour later. Still piling on the pounds, but hey, life is short

If I was serious about cycling, I'd certainly try ditching the carbs and giving the LCHF diet a go.