How To Fuel Long Rides // What Not To Do!

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[@royale455]

52yo here in Texas. Getting back into cycling seriously. Been following your channel for several months now. Good stuff. Wish we had 31 degree weather. Planning to do a century at the end of August where I'll probably see 40 degrees by the end.

[@robertlaplant2339]

Hotter N Hell?

[@royale455]

@robertlaplant2339 Yes indeed. Last time I did it was about 10 years ago, and I did the "Triple Threat"; 13 mile mtn bike race on Friday, century road ride in Saturday, half marathon run on the Mtn bike course on Sunday. Then I basically stopped riding or running until last year.

[@DirkDierickx]

Happens to the best, just look at Cav during the first TdF stage, puking on the bike, all because of the hot weather. I think we all had this happen at least once when riding in extreme heat.

[@global_nomad.]

glad you were able to work through your slupm and find a way out the other side - its a good reminder that sometimes you need to be flexibly minded to get the right result (and flexible on what that is) . At 56 i've been riding all my life but until i was 40 it was really for transport. That was when it turned into somethign more, fitness and goals rather than competitive. Hoping I can get to the Taiwan KOM this october as somethign i've had on my bucket list for several yers.

[@veloperformance]

That sounds mega fun. Good luck.

[@adriantan205]

Great attitude and positive vibes!

[@veloperformance]

Thank you.

[@peterstockwell7512]

I agree with you, as you get older you can with training/lifestyle choices and good health keep going. I am 65 , do Masters UCI cycling, local inter club road racing & cross country running club.

[@veloperformance]

Love hearing that 😎

[@TESTA-CC]

Eat Normally is the best Advice. Full English Breakfast, Glass of Orange Juice, Finished off with a Pint of Iced Cold Water This is my Secret For a Hundred Miles. Anything less than Hundred Miles, Tuna Mayo Sandwich, Apple & Banana With Pint of Iced Water. I Never Do Energy Gels, or Energy Drinks.

[@veloperformance]

That’s one way of doing it. I’m not sure a full English is the right way to fuel hard long rides. Had I eaten that way and nothing during that ride the outcome would have been almost inevitably very bad.

[@TESTA-CC]

@@veloperformance Full English Breakfast Has Every Fuel Source Needed, Fats, Carbs, Protein, Salts. Tomato, Mushrooms, Black Pudding, Bacon, Sausages, Fried Bread, Egg, Baked Beans. orange juice, Pint of Water full of ice is all you need for 100 Miles.

[@veloperformance]

Each to their own but it’s not for me. And not what I’d recommend.

[@joshphillips9033]

If maybee 1500 calories is all you fuel 100 miles with, then you’re superhuman imo

[@veloperformance]

@@joshphillips9033 Yeah I generally do not fuel like this, thats the ppoint of the video, Im always 90-100g of carbs per hour when riding - this had 200 miles with over 13000 ft of climbing and averaging 18mph on a road bike - one things for sure If I didnt have that fuelling / heat upset I reckon id have done this quicker.

[@loranmillard738]

Good advice! I really appreciate your videos.

[@veloperformance]

Glad you like them!

[@Brit-Pino]

Great on the age part. I am 55 and back riding seriously now, after stop starting over the last 5 years with not the best health. Now I have my health back fully I am focusing on training for the new Audax scene thats evolving in the Philippines (200,300,400,600km) age is only numbers.

[@veloperformance]

Love that. Keep On keeping on.

[@andeez4663]

I went to Mallorca in May and the bloke behind me on the plane was coughing and sneezing the whole flight. 3 days later I was coughing and sneezing and I felt like shit on the bike. Day 4 and I had to stay in bed. Holiday ruined. Thanks for the tips, I'll defo be employing them the next time I fly.

[@veloperformance]

Yup 100% I’ve been there too. It’s frustrating. Just means you need to go back 😎

[@sztigirigi]

If you go on vacation and you don't want to have it ruined wear a mask.

[@veloperformance]

@@sztigirigi yes masks can help but be mindful they are really design for the user not to spead their germs and how you remove them is important to stop you from transfering the germs. I agree though, washing hands, masks, and nailsal sprays would all help for sure.

[@blaze1148]

A couple weeks ago I cycled 205 miles [CTS-S] and i'm 56 having been cycling for only a year....age shouldn't be a limiting factor if you look after your general health.....planning on beating my time next year.

[@veloperformance]

Love this attitude. Keep on keeping on. 🚴‍♂️💨

[@jasonjenkins1975]

I'm 49 in a few days but feel 29 lol and my saying is you don't stop cycling when you get old, you get old when you stop cycling.......

[@veloperformance]

Love this way of thinking. 😎

[@RepublicanJesusthe2nd]

Yeah sounds great, unfortunately life happens even to athletes.

[@veloperformance]

@@RepublicanJesusthe2nd what do you mean?

[@veloperformance]

@@RepublicanJesusthe2nd what do you mean?

[@Eirikkinserdal]

Oats don't have that much fat. Atleast compared to icecream 😅

[@veloperformance]

Good point 😆.

[@mrjoshuagordon]

I tried a 1 day carb load for a C priority race. Ate 12g/kg (probably more but stopped tracking after I got to 10g/kg). GI was fine just legs not as good as 2-4 day carb load.

[@veloperformance]

I always find my legs feel better off a 4/5 day carb load.

[@harryburn412]

I use Beconase and appreciate the advice about this use case. Could it be considered a performance enhancing substance? I love the channel - thank you

[@veloperformance]

No. I can’t see how it would be seen as “performance enhancing”. It’s a common off the shelf hay fever spray.

[@veloperformance]

For us mere mortals who don’t race to a high standard where we get tested randomly I think we’ll be fine.

[@harryburn412]

Thanks. I will certainly use the advice. You do hear of pros inadvertently getting into trouble with off the shelf products but I am very far from that standard or accompanying restrictions. It's very frustrating to catch a cold when you're at peak fitness and ready to go

[@robdrelich8563]

I use a zinc based nasal spray

[@veloperformance]

That may happen but for us mere mortals. I think we will be ok.

[@fotisgkigkelos649]

Hi ,to everyone!! A little story may somebody can help. I did experienced something strange. After a hard week of vo2max sessions and other rides during I took a day off for adaptation and recovery.(Thursday finished the intervals) Saturday morning I decided to go for a slow tempo run but suddenly after 200-300m both my quads start to burn like a crazy like the previous day squated 500 kg ,I mean a very bad soreness feels like, so I just stopped emidiately and since the I do have the same feeling especially if I press my legs. Does anyone experience the same thing before or even know exactly what the hell is ?

[@veloperformance]

Sorry did you squat the day before? The quads felt like that?

[@fotisgkigkelos649]

@veloperformance no I didn't, I just describe the feeling.

[@veloperformance]

Ok so that’s hard to say exactly what it is. I’d hazard a guess that it’s too much back to back along side not enough carbohydrates and being dehydrated along with low electrolyte intake.

[@fotisgkigkelos649]

@veloperformance I don't know either might be a lot of things along or together . I also thought about the recovery and nutrition itself may be a reason. Might be a nerve also who paralyzed the whole quads .

[@veloperformance]

It’s unlikely to be the issue but if it worries you go see a physiotherapist.

[@HeyWattsUpCycling]

I legitimately eat 500+ carbs bare minimum every single day. some days up to 8/900. Also includes at very minimum 1 complete KG of veggies. soon as I roll out of bed I take a medium size poop, then I start my daily supplements and in about 45min while waking up I take another large poop and am completely cleaned out before hopping on the bike. current supplement stack... kzbin.infoJ1bBIAY8EIc?feature=share. On the bike fueling is always something different for me, usually high sugar high protein medium carb. the cliff BLOKS are my main energy fuel OTB but I make a badass PB&J + marshmallow burrito that I freeze and stick in a zip lock.

[@RepublicanJesusthe2nd]

The danger in practicing this way of eating is T2D, especially for hispanics and older men.

[@veloperformance]

Please explain ??