how often should you be eating when cycling?

Amprodude

I often wonder at what points should you be eating during a 130km cycle?

I usually eat a good breakfast before a cycle and then every 20km i eat something which can either be a banana or flapjack/snack bar.

My cycle plan for 130km:

Please offer me feedback and advice.

Good breakfast before start
@20km flapjack
@40km banana
@60km flapjack
@80km flapjack
@100km banana
@120km snack bar
Finish cycle and have dinner.

I hydrate during the cycle with water and energy drink.


Maybe someone can advise me better about my eating during long cycles.

Thanks.

mosstin

Amprodude wrote: »

I often wonder at what points should you be eating during a 130km cycle?

I usually eat a good breakfast before a cycle and then every 20km i eat something which can either be a banana or flapjack/snack bar.

My cycle plan for 130km:

Please offer me feedback and advice.

Good breakfast before start
@20km flapjack
@40km banana
@60km flapjack
@80km flapjack
@100km banana
@120km snack bar
Finish cycle and have dinner.

I hydrate during the cycle with water and energy drink.


Maybe someone can advise me better about my eating during long cycles.

Thanks.

Jesus wept - do you organise everything like this? I eat as I feel the need, no set times, no watching the clock. I know when I need an energy boost and when I'm going well. There really isn't an exact timetable to follow.

Amprodude

mosstin wrote: »

Jesus wept - do you organise everything like this? I eat as I feel the need, no set times, no watching the clock. I know when I need an energy boost and when I'm going well. There really isn't an exact timetable to follow.

I was told before by a semi pro cyclist that you need to be eating regularly during cycle and at the point before you get hungry. I used to burn out a lot quicker before because i wasnt eating enough during cycle.

But what you are saying could be correct. Just like to see how other cyclists approach it.

shaka

Every 20 km sounds like a lot to me , if I'm out for very long sportive ill take in stuff depending on how hard a particular section is. Generally on its probably so etching every hour or 30km whichever comes first.I don't find solid food all the time works for me, I prefer to throw in a gel

If your way works for you then that's what's best , what works for you might not work for me or vice versa.

Thats some pretty organised energy,Now if you can transfer that organisation I have a shed that could do with you popping over and organising it.

shaka

Every 20 km sounds like a lot to me , if I'm out for very long sportive ill take in stuff depending on how hard a particular section is. Generally on its probably so etching every hour or 30km whichever comes first.I don't find solid food all the time works for me, I prefer to throw in a gel

If your way works for you then that's what's best , what works for you might not work for me or vice versa.

Thats some pretty organised energy,Now if you can transfer that organisation I have a shed that could do with you popping over and organising it.

Captain Havoc

Depends what you're doing, if you're going for a leisurely spin, that's way too much. You should eat according to your training, if your going for endurance the bananas should be consumed early, if you're doing sprints you'll need something to give you energy quicker. The quicker something gives you energy the quicker it'll run out. You also forgot the most important food, the recovery, protein immediately after a spin or even in the last half hour (I know you said you have dinner afterwards).

Amprodude

Captain Havoc wrote: »

Depends what you're doing, if you're going for a leisurely spin, that's way too much. You should eat according to your training, if your going for endurance the bananas should be consumed early, if you're doing sprints you'll need something to give you energy quicker. The quicker something gives you energy the quicker it'll run out. You also forgot the most important food, the recovery, protein immediately after a spin or even in the last half hour (I know you said you have dinner afterwards).

I will be going flat out with this cycle with plenty of tough inclines. Its not a leisure cycle. HR will be 95% to 100%.

Should i use up my bananas early on? I always used to keep one for near the end of cycle when fatigue kicked in.

Maybe i should keep a protein bar for last few kms for recovery and then dinner?

I tried gels before but cant stomach them so i cant use them.

johnk123

Amprodude wrote: »

I was told before by a semi pro cyclist that you need to be eating regularly during cycle and at the point before you get hungry. I used to burn out a lot quicker before because i wasnt eating enough during cycle.

But what you are saying could be correct. Just like to see how other cyclists approach it.

This may be true for a semi pro, who is racing 150km+ a day in stage races etc.... but it seems excessive amounts for what you are planning on cycling! Plus, seems like a lot to be stuffing and fiddling with in the jersey pockets! But I would agree with the others in that if it's working, stick with it.

Maybe try the same route some day again and leave out one or two of the flapjacks and see if there is any notable difference.

Perhaps you should consider the drink mixes that contain carbs... The name escapes me right now!

Lumen

Pros eat less than 300 cal/hr in races, but use far more than that.

The harder you go the less you can eat.

Nobody can cycle 130km at 95-100% HR, certainly not whilst eating.

If the cycle is not for leisure, what is it for?

An adequately trained cyclist can ride 100km in 3.5-4 hrs on a good breakfast alone.

bazermc

I have a simple rule that I eat something (even something very small) every hour, could be a banana or a bit of a bar or a few sweets just something to keep the energy levels maintained but not overburdening my digestive system.

small amounts often works for me. I find if it don't structure myself I will do a 4 hours plus without eating and will be completely dead by the end.

Cookie_Monster

Amprodude wrote: »

I will be going flat out with this cycle with plenty of tough inclines. Its not a leisure cycle. HR will be 95% to 100%.

rubbish, you'd kill yourself doing 95% max heart rate for 3+ hours.

ktz84

Cookie_Monster wrote: »

rubbish, you'd kill yourself doing 95% max heart rate for 3+ hours.

He didn't say 95% of Max HR. He could have been talking LT but even then 95% of LT puts me at 170bpm which most I've ever sustained that for was for 2h37m and that was this year after a long period off the bike due to injury then illness. When I have periods of detraining like that my HR is always elevated for about 2 months until fitness returns. In normal circumstances for the same effort over the same duration I would be seeing numbers typically around 165bpm or 92-93% of LT or ~83% of Max.

A good breakfast alone would never do me for 4 hours however I don't require much in the way of food along the way. A couple of flapjacks/cereal bars or some wine gums or the like taken about 1 hour in onwards is sufficient for me. I was going to say the fitter I've got the less my requirements for calories has gotten however that gives a false impression as I need even less calories than I have in the past this year and that's after a significant period of detraining and watts @ FTP well off last year therefore it's probably fairer to say the longer I've been riding for the less my need for calories has become. Either the body just gets used to efforts and therefore just knows how manage things better or I've become more efficient or a combo of both.

godtabh

Lumen wrote: »

An adequately trained cyclist can ride 100km in 3.5-4 hrs on a good breakfast alone.

Is that in a group or on your own? I was out out on a 120km + spin yesterday. Pace was about 28km/h including about 1200m of climbing burning about 2800 calories.

On that I'd have a breakfast, 2 snickers a couple of gels and a power bar. Then lunch after when I get home.

I was tired but was still able to drive to Athlone, go to a family event and then cinema. Busy day!

Works for me. 220km in two days and feel fine

el tel

I think you need to include one red (not blue) jelly baby at 70km

monkeyslayer

on a 100km spin id usually go 2 ish hours without food, just burn off my breakfast, and then eat something regardless of wether i feel hungry or not. after that it could be cake or another bar an hour or so later, iv found i can do without this but oh well... cake is nice best advice is to eat before you get hungry, drink before you feel thirsty, because if you feel either its too late and itll be tough getting yr body back on track.

ROK ON

70 km this morning on a glass of water.

Drank water along the route.
7km from home had an espresso and a scone.

That was plenty.

donegaldude

Roughly a small bite every hour or so, cereal bar, gel, banana whatever I can reach at the time. Good breakfast and just top up as you go

Amprodude

Cookie_Monster wrote: »

rubbish, you'd kill yourself doing 95% max heart rate for 3+ hours.

I meant 95-100 % effort. You wont kill yourself doing that i hope.

Lumen

Amprodude wrote: »

I meant 95-100 % effort. You wont kill yourself doing that i hope.

However you judge your 100%, you can't eat doing it.

A0

Amprodude wrote: »

I often wonder at what points should you be eating during a 130km cycle?

I usually eat a good breakfast before a cycle and then every 20km i eat something which can either be a banana or flapjack/snack bar.

My cycle plan for 130km:

Please offer me feedback and advice.

Good breakfast before start
@20km flapjack
@40km banana
@60km flapjack
@80km flapjack
@100km banana
@120km snack bar
Finish cycle and have dinner.

I hydrate during the cycle with water and energy drink.


Maybe someone can advise me better about my eating during long cycles.

Thanks.

Too many carbs... I eat eggs and ham/bacon for breakfast to fat adapt.
Progressively get your body used to eat the smallest amount of food during long rides, apples and bananas are ok (avoid too many bananas though). The overrated carb. loading theory, during long sessions, is something that will soon belong to the past.

Drink water (drink to thirst) it is much better. An interesting / informative book about the topic of hydration is "Waterlogged" (by T. Noakes). Written in simple terms, not too much scientific jargon.

ktz84

Lumen wrote: »

However you judge your 100%, you can't eat doing it.

Of course you can. If you perfectly pace a 4 hour ride you will riding with watts some way below FTP and your perception of how hard those watts are will be considerably easier when you compare the start of the ride to the end of the ride. How many actually ride TT style efforts on 4 hour training rides? Not many so with more variability then that contrast will be even starker between the quieter moments and the above threshold efforts. Yes later on it will be very hard to eat but then that's why the advice generally is to eat early and often.

Lumen

ktz84 wrote: »

How many actually ride TT style efforts on 4 hour training rides?

Amprodude does.

Amprodude wrote: »

I will be going flat out with this cycle with plenty of tough inclines. Its not a leisure cycle. HR will be 95% to 100%.

AltAccount

As long as I'd has a decent dinner and breakfast, I don't think I'd need more than a banana on a 100km spin.

Blessorider

Before heading out on a big cycle 100k+ I'll have 4 weetabix about 30-40 minutes before I go. I find tracker bars are great and I'll eat one of those about every 30k-35k and that usually does me. The odd time I'll carry a banana if I'm doing around 130k.
Personally I don't think there is a right or wrong way. It's a case of finding what suits you best.

butterworth

Blessorider wrote: »

Personally I don't think there is a right or wrong way. It's a case of finding what suits you best.

This. Even with a massive meal just before heading out, I tend to get hungry to the point of desperation at around the 2 hour mark. Tend to bring jam sandwiches and Lidl cereal bars with me, although I've been known to stop for the odd double cheeseburger

Brad768

Blessorider wrote: »

Before heading out on a big cycle 100k+ I'll have 4 weetabix about 30-40 minutes before I go. I find tracker bars are great and I'll eat one of those about every 30k-35k and that usually does me. The odd time I'll carry a banana if I'm doing around 130k.
Personally I don't think there is a right or wrong way. It's a case of finding what suits you best.

That sounds pretty close to my routine. On sunday mornings for club spins I'm up at 8am for brekfeast which is 4 weetabix. leave the house at 8:40 and roll in easy to the meeting point for 9am. Around the 40/50km mark I'll have a nutrigrain bar. That will be followed up later on in the spin with a banana. I also carry the small packs of haribo for that bit of sugar if need be.

Amprodude

Lumen wrote: »

However you judge your 100%, you can't eat doing it.

Thats when i eat i go back to 95% . I keep moving when i eat. Take banana or snack out of jersey no stop.

johnk123

I think he means you won't be able to ingest/swallow etc the food...

Can you clarify what you mean by '95%'?? 95% of what exactly?

ktz84

johnk123 wrote: »

I think he means you won't be able to ingest/swallow etc the food...

Can you clarify what you mean by '95%'?? 95% of what exactly?

He did you just haven't read the thread

johnk123

I have... since the first post.. I laughed at the stats when I first read his post, before there were any replies... Perhaps we are on different pages... I would consider myself fairly well versed when it comes to these matters, but perhaps I'm picking it up wrong in this instance.... It just doesn't seem to make sense to me... Nevermind.. some sleep should sort it out I guess!

ktz84

johnk123 wrote: »

I have... since the first post.. I laughed at the stats when I first read his post, before there were any replies... Perhaps we are on different pages... I would consider myself fairly well versed when it comes to these matters, but perhaps I'm picking it up wrong in this instance.... It just doesn't seem to make sense to me... Nevermind.. some sleep should sort it out I guess!

He said:

I meant 95-100 % effort. You wont kill yourself doing that i hope.

Given has given a stated duration that can only mean one thing to me and that rode pretty flat out, as an overall intensity - not necessarily every minute of the ride, for that duration.

Let's call it 100 mile TT pace and given that this, if the online sources are correct, is ridden at 80-85% FTP then eating at this intensity, especially in the first half of the ride is going to be doable for almost anyone. If he knocks the effort back a bit as suggested then I really don't envisage any problem.

Cee-Jay-Cee

OP I could see you actually putting on weight during a cycle!

I was out on a 90km spin last weeks and ate nothing along the way. I had a good breakfast about 30 minutes before and took 1.5L of Ribena in 2 750ml bottles but I only finished one of them. I had a mars bar in my saddle pouch but didnt eat it. Maybe if I was doing another 40km I would have had the mars bar but maybe I wouldn't but I certainly wouldn't have needed anymore than it.

TBH I'd hate to think I had to take that much food with me on a spin, it would deter me from going on long spins.

NeedMoreGears

A few years back I tended to eat a good bit more on the bike but lately I've been managing with less.

I generally have a bowl of porridge with honey and raisins about 20 minutes before I head out.

50Km - I'd bring a banana and eat it about half way round. I could do without but I feel a lot better if I have one.

100km - I need to be more organised about eating. Two bananas, cereal bar and a pack of jelly babies. I would eat the bananas early at around 45 mins and 90mins or so, cereal bar at 135mins and then work my way through about half the jelly babies over the remaining 90 mins or so. If I was trying to go hard, I'd probably swap two caffinated gels for the jelly babies.
I don't tend to use a lot of water and would get through about 1.5 - 2.0 litres in the 3:30 to 4:00 hours it takes me. If it was very warm I might put a dioralite or similar in one of the bottles.

After the spin a quick tin of tuna and then dinner/lunch etc

A0

Op, I didn't mention it in my original post but go for real food, stay away from Twix, Mars bars, Jelly, etc.

You don't want to put on weight during a cycle or ingest food filled up with preservatives.