How To Fuel On The Bike | Triathlon Training Explained

[@gtn]

What do you eat when out on a ride? Let us know!

[@markankone9362]

On a normal ride i eat almost everything, when i do an interval workout only energy gell. When i go to the race season only sport nutrition, but on every ride i keep the 60-90 gram kh in my mind.

[@willpreeview]

I love those GU waffles, but they're two damn expensive. Instead just buy the big pack of belgian waffles from the supermarket and wrap them up!

[@carlbyronrodgers]

Gels and electrolytes and J Babies.

[@kurtisbraun2347]

Gels, gummy bears and my favorite electrolytes mix. Base hydro and amino with a little salt. About 1 bottle of it and one of water for a 2 hour ride in the Florida heat.

[@paulmurray6597]

Fuelled ironman wales ride with enervit and Si's home made flap jack recipe from GCN (basically sugar, oats and more sugar). Didn't have to stop once, making up loads of places, carried it all and exchanged bottles as I went. Felt great on the run.

[@uhtred10]

Great video!! Impressive sound quality and narration, despite the effort and the wind! =)

[@rensieruns144]

Another benefit of "real food" sandwiches is that you can put something savory on them. Cheese? Marmite?? Whatever you fancy. It makes a nice change from all the (generally horribly) sweet stuff.

[@markstacey2906]

Good advice.. My biggest downfall not taking on enough fuel.. Thank you...

[@heatherfell_oly]

I don't think you're alone Mark.

[@SmithDebs]

Banana, Jam sandwiches, Mars bar & flapjacks - I am sold! Thank you. My husband has been pooh-poohing my real food choices - but given what gels do to his guts, I’m glad there’s an accepted alternative.

[@heatherfell_oly]

Debbie stick to what works for you! You can then enjoy your food and get fuel in at the same time, win win!!

[@MangoTheRetriever]

Great video! loved it!

[@Panicsinlondon]

To reference your sibling channel GCN; you don't want to eat something that will cause a Tom Dumoulin.

[@trbeyond]

Peanut butter M&Ms are a good option to mix in with some gels. Little fat, carbs, salt. They don’t melt either!

[@ArabellaWright]

Gels are definitely the easiest to consume but boy do you get bored of them after a while. Big porridge breakfast before a long ride and then Cliff Bars/Nutrigrain type bars mixed with gels does it for me - with a coffee and a cookie occasionally mid way through.

[@markthrelfall3577]

Arabella Wright 🤤

[@mattmeissner2823]

loved the video!

[@DeanCNash]

Very useful...thanks for the information...I never seem to get enough fuel in me...

[@heatherfell_oly]

It's a challenge for most of us, you need to plan and then stick to it.

[@seascape]

Besides carbs, how many calories and proteins should we be eating every hour? I eat two Clif Bars on a 3 hour ride for a total of 86 grams of carbs, 510 calories and 20 grams of protein. I guess I need to up the carbs. Also, does this change as you get older?

[@xGshikamaru]

Same here I can't eat 60g of carbs per hour, 1 clif bar for a 3 hr ride + isotonic drink is all I can handle :/

[@gustavnilsson8451]

Is there any video about Carb loading few days prior to the race?

[@teamt-rextriathlonclub3125]

Clif bar blocks and pure energy drinks.

[@TheKauaiboyz51]

RB those taste amazing. only problem is in a long triathlon those become hard to digest, at least for me anyways.

[@everythingman1617]

When they say Energy Drink - are they referring to a red bull or like Gatorade Endurance?

[@gtn]

More like Gatorade not red bull 😊

[@DanielMooreDJ]

So if I’m doing a 4 hour ride and I’m using energy drink and gels I would need to consume around 8 gels?

[@michelbesedin7081]

As a member of riding high society will say - nothing better than banana with chocolate, and coffee from thermos.

[@jrgensteennielsen7647]

Thanks for the information about the 60g of carbonhydrate per hour.... but I'm not eating those, as I'm living on a KETO diet, but I'm thinking that I can convert it into fat, so 60g of carbonhydrate is 240 kCal, and in fat that would be 27g per hour ..... I would love if GTN would make a video about training on Keto and what to eat while training and racing :) ... Love your channel!

[@heatherfell_oly]

Jorgen that's certainly one we'll look into. Have you seen our "fat burning" video?

[@jrgensteennielsen7647]

@@heatherfell_oly I have seen the "What Is The Best Intensity To Burn Fat?" video, that was a very good video, but it is not answering my question on what to eat to perform better on a keto diet, but still a nice informative video on burning fat.... or is it another video you a refering to?

[@heatherfell_oly]

@@jrgensteennielsen7647 you are right but thought it could also be of interest but great you've already seen it!

[@jrgensteennielsen7647]

@@heatherfell_oly Thank you for your answers :) ... have a nice weekend!

[@gu8464]

Real challenge to do IM on a Keto diet. It works to loose weight and to train your body to use non carbs sources. However, it is hard to keep sufficiently low carb to stay Keto. Well at least for me it was.

[@jonathanweatherill1029]

Do short high intensity rides around an hour need fueling?

[@toml4782]

What do you guys think about SiS Beta Fuel?

[@eduardocelisMD]

Any easy to open gels or bars, I always find difficult to open them properly without slowing down or losing them because they fall during the races

[@heatherfell_oly]

You can pre prepare your bars by cutting the top off ready. Most gels are easy to open with your teeth and one hand but maybe do a bit of practise before a race.

[@lord1999ful]

I love peanut butter crackers for my rides!!!

[@markthrelfall3577]

lord vass is that for real? If so, I might try it! Peanut butter mmmm 🤤

[@hannahstewart8299]

Whenever I train my appetite is suppressed so much i feel sick...in particularly for the bike so i eat just about a banana pre several hour ride. Therefore im under-fuelling and binging later in the day any suggestions

[@ArabellaWright]

I have the same issue during hard sessions and oly racing, my husband can barely eat at all whatever the distance. We're currently trying PB&J sandwiches and just stuff that we know is his favourite when not riding as it might seem more appetising. Also stopping to eat on a long ride rather than trying to do it whilst riding. Sometimes it's just because you're going so hard your stomach is switched off, maybe slow it down for a kms to see if your stomach wakes up and wants food?

[@heatherfell_oly]

Hannah some good advice below from Arabella. It's understandable on hard sessions but on your zone 2 or recovery rides that is unusual. Do try on your easy rides to plan in a few stops to take on some real food, maybe even try something savoury if sweet food is not working. Good luck and let us know how you get on.

[@B1GM4]

Fill my pockets with Pitted dates. ☺️

[@heatherfell_oly]

Nice choice but beware of the high fibre content especially when it comes to the run!

[@heatherfell_oly]

@Grammar Troll along those lines 😂

[@simedinson984]

I eat basicly anything inbefore or durring training

[@billgutierrez2980]

I love the way the English say Banana....Great video, BTW!!

[@greengrass9572]

Fruit pastels!

[@NiallC980]

You forgot to mention the pizza, tacos and beer (along with the flat screen tv and sofa of course!) 🤔

[@michaelgati5796]

Can I add an electrolyte pill to my gatorade bottle

[@markthrelfall3577]

Michael Gati for sure! Although you might want to get an unflavoured electrolyte tab if possible

[@markthrelfall3577]

Michael Gati don’t forget that most energy drinks also have a small amount of electrolytes in them too

[@3minhero1]

Still like the channel guys but its becoming a channel about Iron Man and not triathlon i feel...