RoK fuel advice needed

fillup

Howdee

I'm doing the RoK next weekend and I'm looking for some advice regarding how to keep the tank full and avoid the dreaded bonk

I've only really started doing long spins this year as part of the build up for the Ring and so far I've managed a few +100km spins on bananas, homemade flapjacks (loaded with dried fruit, oats, honey and mixed seeds) and toasted hazel nuts for munching on. Regarding hydration I've just been using water and will only use about a bottle & 3/4s on a 4 to 5 hour spin.
I've found that to be enough to get me home and then eat like a mofo for the rest of the day.

My concern is that on the Ring I'll be limited to what I can carry and what foods are available on route

I started googling stuff today and was bewildered by all the info out there.

So, I suppose I'm after some sage advice and should I be looking at gels and "sports" drinks to keep me going?

(Sorry about the long winded post)

Cheer
Philip

connie_c

You'll be grand with no food. Id say I put on weight doing it there are that many food stops. Electrolyte tabs and 2 snickers is all I'll be bringing. The electrolyte tabs in your water replace the salts lost in sweat. I suffer from muscle cramps sometimes if I don't have them.

5p9arw38djv2b4

fillup wrote: »

Howdee

I'm doing the RoK next weekend and I'm looking for some advice regarding how to keep the tank full and avoid the dreaded bonk

I've only really started doing long spins this year as part of the build up for the Ring and so far I've managed a few +100km spins on bananas, homemade flapjacks (loaded with dried fruit, oats, honey and mixed seeds) and toasted hazel nuts for munching on. Regarding hydration I've just been using water and will only use about a bottle & 3/4s on a 4 to 5 hour spin.
I've found that to be enough to get me home and then eat like a mofo for the rest of the day.

My concern is that on the Ring I'll be limited to what I can carry and what foods are available on route

I started googling stuff today and was bewildered by all the info out there.

So, I suppose I'm after some sage advice and should I be looking at gels and "sports" drinks to keep me going?

(Sorry about the long winded post)

Cheer
Philip

I was just about to post a similar question... Especially about what to eat the night before - carb load but what kind of carbs? On the morning... Hard to imagine eating so early.... And also is it worth trying gel for first time to get up molls gap if I really don't have energy?? Have heard that they can make you really I'll if your not used to them? Sorry to thread crash!

fillup

No worries LadyLabrinth,

And cheers Connie - what kind of food is on offer en route?

I'm a tad apprehensive of trying out something new on the day too so I might try some electrolytes in the drink bottle on this weekends spin to try it out

But I'm still not convinced about the gels

Is it not better to get ur juice from a natural food?

connie_c

I'm no dietician but I think you should just eat a normal dinner. You'll be fine. I don't like gels but buy some and try them this weekend. I'd rather a can of coke out of the garage at the bottom of molls gap.

connie_c

The food on route at the food stops is chocolate biscuits, cake, brown bread, ham sambos, crisps, buns, tea, coffee, fruitcake etc etc etc. loads of towns on routes with delis and cafes too. bring money!

lismore7

LadyLabyrinth wrote: »

I was just about to post a similar question... Especially about what to eat the night before - carb load but what kind of carbs? On the morning... Hard to imagine eating so early.... And also is it worth trying gel for first time to get up molls gap if I really don't have energy?? Have heard that they can make you really I'll if your not used to them? Sorry to thread crash!

A nice pasta dish the night before will give you a good carbo hit for the day to come.
Museli with banana & honey or scrambled egg n toast and a coffee for breakfast.
Everyone's metabolism is different, therefore what works for 1 may not suit another regarding what you munch on during the event.
It's better to have experimented with what best suits you to eat on your long training spins and NOT on the big day...
suggestions.... bananas (obviously) flap jack bars (home made are best so you can mix up what ingredients you like) a few slices of pizza (wrapped individually in foil, a gel (in case of a bonk emergency or 30 mins prior to Molls). But you will also have 2 good food stops to supplement your carb intake.
Rough guide is to eat a small snack every hour + sip away at an electrolyte drink in 1 bottle and maybe an 2-1 carb & electro drink in the 2nd bottle.
However the above is my personal pref and suits me, so it's only a guide

check_six

This isn't much help to your overall fuel intake on the day, but when I last cycled the ROK, I really enjoyed the ice cream I had in Kenmare, and the pint of Guinness I had in Killarney after finishing was flippin' brilliant!

ZiabR

Don't over think it. The amount of food stops and food available will keep you fueled all the way to the end. Just bring 2/3 chocolate bars and some electrolyte tabs.

Wishbone Ash

logik wrote: »

Don't over think it...

+1


Treat gels like spare tubes. There'll be plenty of ordinary food available.

mossym

LadyLabyrinth wrote: »

I was just about to post a similar question... Especially about what to eat the night before - carb load but what kind of carbs? On the morning... Hard to imagine eating so early.... And also is it worth trying gel for first time to get up molls gap if I really don't have energy?? Have heard that they can make you really I'll if your not used to them? Sorry to thread crash!

gels are not some magic formula that give you energy you don't have. they are simply a way of getting fuel into you in a condensed easy to consume form so you can take them on the go. eating solid food will do the same for you, the only reason for gels is it can be difficult to eat a bowl of something or a sandwich on the bike/run. sorry for pointing out the obvious if yo;re aware of this, but some people thing gels give this burst of sudden energy, sort of like spinach for popeye. that's far from the case. they are just another food source

there are more than enough food stops on the ROK to mean no-one needs to bring gels unless they plan on bypassing them. for molls, as you mentioned it specifically, there is a food stop in Kenmare, right at the foot of molls, where you can consume enough brack to get you up everest if you want.

fillup

All good advice lads and lassies -

And yeah Logik you're prob right, i'm over thinking it, that's the worrier in me coming out

But i think I'll stick to the homemade flapjacks rather than the choccie bars - much tastier and healthier the oats should pack a fair whack of energy in them

And as Wishbone says, i'll carry a few gels just in case. Better looking at them, than for them, as a wise man once told me. I'll try out a gel on this weekends big spin just in case they really screw up my inner workings.
I'll also give the electrolyte drink a whirl too

Fupp me, how did the dopers and cheaters keep on top of all of the shenanigans required to keep ahead of the testers. I'm lost on just trying to balance the legal stuff.

P

ZiabR

fillup wrote: »

All good advice lads and lassies -

And yeah Logik you're prob right, i'm over thinking it, that's the worrier in me coming out

But i think I'll stick to the homemade flapjacks rather than the choccie bars - much tastier and healthier the oats should pack a fair whack of energy in them

And as Wishbone says, i'll carry a few gels just in case. Better looking at them, than for them, as a wise man once told me. I'll try out a gel on this weekends big spin just in case they really screw up my inner workings.
I'll also give the electrolyte drink a whirl too

Fupp me, how did the dopers and cheaters keep on top of all of the shenanigans required to keep ahead of the testers. I'm lost on just trying to balance the legal stuff.

P

Good stuff! Enjoy it, I myself cant wait to get cracking.