How To Eat And Drink While Cycling | A Triathlete's Guide To Fuelling On The Bike

[@suemarkpuss]

I'll leave the argument on grams of carbs for the others - from a practical perspective I drink from an aero bottle between my aerobars (XLab Torpedo) filled with energy drink and then a bottle on the frame (again XLab, this time their Aero TT) with watery gels (either the High5 Aqua Gel or normal more gooey ones watered down). To make sure I am taking things on, I then set a 2.5km alarm on my bike computer which then goes off every ~5mins or so to remind me to take on fluid (every alarm) and gel (every 2-3 alarms)!!

[@deanb61]

I hear quite often these ratios of taking carbs on. but I suspect this is more for the front of pack crew? I'm probably looking at something like a 14/15 hour ironman and I must admit that the thought of the sheer amount of food I'd need at these rates seems unrealistic.

[@tom_sorrell]

Generally for optimal performance up to 90g/h from multiple transportable carbohydrates is recommended, but 30-60g/h is a general ballpark figure. A lot of this depends on your goals and variables such as exercise intensity. Dr Dan Plews published a very interesting paper on substrate metabolism during an Ironman pubmed.ncbi.nlm.nih.gov/29777386/

[@33anala]

i am still losing balance while taking one hand out from the handle bar

[@VeronicaTorres-fm9ew]

...and don't forget to unwrap your bars ahead of time so they easily slide out.

[@jewedlaws4456]

Nice or just open it at least but the trash is already gone.. I can't believe I did not think of this. Ty

[@jadlteif8143]

30g of carbs an hour is faaaaar from enough on a decent ride! 60g an hour is what most people aim for.

[@lkwakernaak]

60g an hour is pretty much the upper bound for how much carbs your body will be able to use unless you pick the ideal ratio between glucose and fructose.

[@trepidati0n533]

yes and no...it all depends on duration/intensity. If you are biking well below VT1....you don't need to eat squat for hours. Even then 30g/hour is more than enough to minimize the draw from your glycogen stores and keep you going near indefinitely. Once you cross VT1...then it gets "interesting".

[@neildylanyoung]

30g for 1st hour 60g for 2nd and 3rd hours 90g for 3 hours +

[@geromemanicia3809]

GU ide? Sponsored by GU gels?

[@emilienbialecki448]

Yes you've heard it again 30 to 60g of CARBS per hour. No fat, no ketones. Bye!

[@waynefoxracing]

Theres a typo in ur title

[@julienbouillot6960]

subliminal advertising

[@lwittrock1]

Good show!

[@nicolechen159]

But how do I eat and ride one handed? :(

[@johnpedersen4162]

Anyone else never wants to be the first person to eat on a bike ride

[@CheapHomeTech]

Now how do you get rid of the food and drink on that long day ride? Why are you wearing black?

[@clydea.hutchisoniv5742]

60-100 grams of carbs per hour, 1 bottle of water per hour

[@AlbertoIvo]

60g of carbs per hour? I dont eat this on a day... So good to be keto. We dont worry about it. Just water.

[@KabirKhan-gf3ei]

Useless vedio