Is CYCLING NUTRITION a WASTE OF MONEY?!

[@villiano1]

beer has always been my go-to recovery drink

[@rickyhynd7784]

Thanks for posting this Katie, was just considering what if any energy/recovery foods I need, you've probably saved me a fortune. Just back from my first 100k + ride today, and oat flapjacks plus a stop at the midway point for a bacon and egg roll and a Mocha really hit the spot. After a long ride I tend to go for peanut butter on toast, with a glass of milk, plenty proteins fats and carbs

[@hammerridecycling7630]

dates is what i eat and cliff bar.when it comes to drinks i use raw honey instead of sugar,himalayan salt for electrolyte

[@paulblundell3053]

As always great video with good advice. Separate subject Katie but thanks to your motivation I did my first 100km ride at the weekend. Thank you for all that you do. You're a star. 🙏😁

[@secretagent86]

well done Paul

[@davidglover1132]

I started cycling again after a 30 year break late last year. I bought a box of energy bars to get me through long rides. Having run out of these on Monday I made your energy bars from a previous post, very similar to this recipe. Went out on my longest ride yesterday and they were brilliant. Tasted great and worked a treat. So thanks for sharing.

[@andycreese85]

Been making your energy bars for the past few months, they never fail - calorie dense and really tasty!

[@smefour]

I gave up on carbs long ago, it was having some serious health drawbacks with me, now I'm mostly a fat burner (Keto), feel a lot better now, use to get terrible inflammation in my joints and my insulin sensitivity was dropping, now no pain and my insulin sensitivity is really high which is great for muscle strength and endurance which I definitely notice

[@njm312]

Soreen malt loaf and Jelly Babies (not mixed together) provides me with what I need on a ride.

[@n22pdf]

Soreen banana breads good to love it hmm

[@glennoc8585]

Ooh malt loaf i used to have Hovis malt loaf as a kid.

[@gawa62]

Soreen mini loaf so so handy 🚴👍

[@Monkey_slapping_keys]

I had not thought of that, pretty sure they are carb heavy?

[@markwoollam1111]

Very refreshing to hear an endorsement for homemade energy supplements. Likewise, the only cycling specific product I use is electrolyte drinks, simply for convenience; but home made is even better: juice of one lemon, pinch of salt, and a little honey or vegan alternative) added to water.

[@her0n]

Thank you SO much for posting a recipe that doesn't include nuts! I get how important they are for nutrition, but they're in almost every energy bar out there... and when you either can't have them, or just don't like them it's such a shame. Awesome to see them not being used for once! Going to be trying a few of your other tips too :)

[@markbulmer1840]

Hi Katie, I do the flap jack bar you've put in your description. Easy to make tastes great. I like the idea with frozen berries though I just mix raisins in the mixture but going to try the berries option, I use those in my morning porridge. Ive also started with the sugar and salt in my water bottles seems ok at the mo see how it pans out through the summer.... cheers Katie.👍👍👍👍👍

[@saintuk70]

Thank you voice of reason! Thank you. I think this is almost the best cycling food video ever! (and I'm not sponsored by Katie K ) ;)

[@adunnthing]

Great video, thanks. About a year ago, someone I rode with recommended the following as a drink recipe. 2tbsp maple syrup, 1-2tbsp lemon juice, .5tsp of salt and the fill the rest of the bottle with water I sometimes take gels with me for convenience, but usually take my own flapjack or allow for a cake stop.

[@daveansell2418]

For a 100 miler on a hot summers day I usually take a tub of prawn cocktail, a bunch of cooked asparagus, a whole cooked chicken and cold new potatoes (with butter and mint sauce obvs), a Greek salad with olive stones removed, a full baguette with butter, an entire strawberry jelly, a baked New York cheesecake with a tub of clotted Devon cream. At about the 70 mile mark I tuck into an entire pack of Carrs water biscuits and a generous chunk of Stilton cheese, washed down with half a bottle of vintage Tawny Port, take it easy on the booze mind! ... on summer rides its always a crisp Frascati in the bidon. Winter rides I tend to go for a few pints of Timmy Taylors landlord if its an early one, or a good Chianti if there is a frost about! My latest find is Maynards fruit jellies ...

[@tonystrange7224]

Gels on a long ride wreck your stomach. Done it once, never again. After 4 hours of riding on just held my stomach felt awful. We live and learn and now I always have a bag of M&S Percy Pigs in my back pocket. They are great ride food 😃

[@tomrachellesfirstdance7843]

tom dumoulin agrees

[@douglas8707]

Great topic! I fully agree with trying to eat as much natural food as possible. Mostly these days I fuel with bananas and dates. In Tesco (not the wee ones sadly) you can pick up 800g of dates for £3.10. If a gel has 22g carbs, then that box of dates is the equivalent of 28 gels! Genuinely an absolute steal, probably come out at less than 10p a date (they're not as big as your Medjuul dates). Plus, the packaging is minimal and fully recyclable, unlike many gels. Sugar in the drinks is something I need to try. I bought 2.5kg of both Maltodextrin and Dextrose powder for a total of £17 - would highly recommend it, and you can add some diluting juice to make it taste better (I can hardly taste it though). I've never fuelled through liquid before that but it definitely helps get the carbs in, especially in winter when its hard to eat with gloves on. Personally, I always carry an emergency gel or two, depending on the length of the ride. They're just so easy to eat and they work so quickly - definitely saved me from a bonk or two, and I rarely end up using them.

[@carolinestoddart628]

Refreshing to watch this foodie video, we’ve been enjoying wraps, flapjacks and soreen malt loaf on our rides.

[@MM-ih4rj]

Big bowl of oats before the ride, bananas for the ride and flavored syrup in one of my bottles gets me quite far! If longer, probably a break to get a refill somewhere is appreciated anyways 👌

[@ginomaulucci1618]

Good video! Medjool dates have always been the go-to for me. Calorie packed and easy to take 1000 calories on the road with you. Other dry fruit like figs or apricots are good options to add variety. On really hot days I aways take one or two apples along. Bananas are great but I hate carrying them but will buy them at a stop. In France, I introduced my riding buddies to almond ghoney nougat which we found at all the farmer's markets and supermarkets. For really long rides carbo-load the night before (video suggestion). Gels I would only take when I get free samples and keep them only for emergencies to give to other riders.

[@revolversntulips]

I bring a mixture of raisins and salted peanuts for my mtb rides usually. If it's a shorter and higher intensity trail I have a higher ratio of raisins. If it's longer ride well you can't go wrong with adding a banana. Plus the banana peels are high in potassium so nature gets a treat as well when you send it flying

[@royevans4581]

I bought a big bag of Maltodextrin and a smaller bag of Fructose. Mix them in water 2:1 M F and add a bit of dilutey juice. One bottle of that and another with electrolytes in, although I am going to do both bottles same for next ride. Homemade flapjacks. Bananas and yet to try, your recipe for snack bars. They will be great.

[@Llanchlo]

Home Bargains flapjacks @29p are cheaper than home made!

[@royevans4581]

@@Llanchlo nice one, but I make organic butter at work (free) so I use that. All of the rest of the stuff I know where it's from and how much is in it. No other stuff in there. 😉

[@Llanchlo]

@@royevans4581 Make my own too , and rice cakes, but sometimes cheap and convenient fits the bill.

[@royevans4581]

@@Llanchlo Yep, you can stock up on loads and they are there for you when you need 'em ))

[@stuart3744]

Good tips Katie, I sometimes take 2 gels with me for a 50 miler and not actually use any because as you say there not cheap, will try the dates mixed with other ingredients.

[@erick_fernandez_78910]

Now this is a great topic. Very nice! I stopped taking food w me for a long time now but, I never go over 2.5 hours which I can eat throughout day until the ride.

[@benrichards5765]

very good points here. i make my own food to take out and take more than i think i will need. however i will always take an emergency bonk gel as i feel they get into me quickest. 100% agree on electrolyte tabs, never go without one and i also find that the gentle fizz you get is really nice on a bike ride

[@fatbikeinbraunschweig]

thx for mentioning the packaging! Sports nutrition is (in most cases) not only a waste of money but does also leave literaly a lot of waste...

[@steveworrall3705]

I tried adding sugar to water and ended up with upset stomach, so I now use Rocks blackcurrant drink, Clif bar or other oat bar or fruit cake, and Saltstick caps for electrolytes. They come in capsules but you can easily empty the capsules and just dissolve the powder in water. Took a while to find an electrolyte I like as a lot of them have artificial sweeteners.

[@robertwalkerdine1178]

I tried it as well mate. Nearly s**t my bibs on the way home lol

[@HOBMACHINE]

Oh WOW, this is very important video for me and I thank you so much for making it. Some of the hydration supplements I have been taking on 100KM plus rides have given me stomach cramps at 20% into the ride and I can attest to how unpleasant that feeling is. I am def' going to cook up from your recipe those "Katie Bars" and use them. This is perfect for me as I have a form of blood cancer which I keep at bay through hard cycling, but I have always had a notion that I could be eating healthier on mid to long rides. What you shown here will doubtless make a difference ! Thank You So Much !!

[@yakoridesagain]

I rode 205km yesterday fuelled by 2 bananas, a handful of dates, salted peanuts and home-made water/honey/salt in the bidones.

[@samueldavidson7956]

I'm not an advocate of fancy gels but you probably need a few more calories than that on 200k. Assuming it's around 6-10hrs it sounds like you only ate a small amount every hr. Must have been starving at the end.

[@yakoridesagain]

@@samueldavidson7956 I’m pretty fat...I guess a smidge of ketosis was going on? I was hungry before the bananas but not after. Just under 8hours for the ride.

[@samueldavidson7956]

@@yakoridesagain I'm thinking more about after the ride. If I don't eat every 30 mins on an 8hr ride I will come home and eat the contents of the fridge for the next 2 days. Which I think is bad for my own energy levels and waistline 😅

[@samueldavidson7956]

If I eat more when riding then my body performs better and I eat much less for the next 2 days

[@brianantnssn5177]

If you want to still go the gel way, just make them yourself, salomon makes a great soft flask for the purpose. I mix maltodextrine & fructose myself, with some flavour drops. Salt and or caffeine can be added for a hard or warm day. Making my own rice cakes and energy bars is my next step.

[@KatieKookaburra]

That is a GREAT idea!!! Thanks for the tip! Will looking that 👍🏼

[@brianantnssn5177]

@@KatieKookaburra make sure to go for the Salomon one, 150ml gets you 3hrs of riding, without anything else, great for multiday events also. Reason to go for Salomon, 1 handed operation, it has a bit valve. Great with gloves especially!

[@philipdavis7521]

My favourite recovery drink is to leave walnuts and hazelnuts in water for a few hours (put them in before going out), then add some pea or hemp protein powder, maybe stevia as a sweetener, a spoon of good cocoa, a small spoon of macha green tea, dried mint, a chilli pepper, some dried black pepper and turmeric, then blend for 10 seconds. I think its a good mix of fats and protein and anti-oxidents with anti-inflammatories. It tastes good and I find it goes easy on an empty stomach (and prevents gorging too much on dinner later).

[@moonwrasse]

Real food is the best by a long way, great video Katie.

[@paulinew8680]

Thanks for the recipe. On audax it's jam and peanut butter sandwiches cut in small squares, cake, flapjack, banana

[@kat1029]

Exactly! I never buy anything 'ready' l am worried about too much plastic packaging and artificial flavourings. I make my own energy bars, also dates are great. Hey Katie, l have excellent recipe for vegan 'halva' fudge caramel type of sweets. They are absolutely delicious! Drinks, l usually mix fruit sirup ( made of real concentrate fruits juices ) with water. Those are absolutely good . You can find a bottle in Polish shops. Strawberry, blackberry, cherry, rosehip flavours and more.

[@SamGrayPlus]

With Crohn’s disease, im on a prescribed low fibre diet so have to avoid raw or dried fruits and oat based bars (like clif), but I make rice cakes with risotto rice + cream cheese + cinnamon which I batch cook and freeze. Then I have two bottles on the bike, one water, one squash with a pinch of salt. Then I have a bag of dolly mix to take bites of on the way round which are good motivation!

[@brentboost2879]

Wanky gels are a waste. Talk to a dietitian. Eat slow release carbs like oats before a ride and drink water with table sugar in it during the ride.

[@andyhodge9703]

When I was racing in the early 1980's pretty much everyone had Kendal Mint Cake in their jersey pockets

[@saideep025]

I cook in mornings (mostly soya chunks to get a feel of chicken) and ride 120 kms. Break at a scenic location to have peacefull lunch alone and head back with a soar neck. 1st time on 24th April, I bought special cookies @ Pithiviers for my birthday which I planed to eat on the way home but eventually wanted to share with friends back home and came without consuming them. Hardest part - resisting ice cream on a sunny day.

[@kevinlyon9501]

I do have a post ride recovery shake as I don't want to eat much straight after a ride. I do sometimes make my own snack bars. Current bought fave is choc orange hot cross buns.😋

[@philipdavis7521]

before a ride I like to make a light smoothie, drink half, then put the remainder in a bottle. Typically, with will be a nut base, apple, banana, frozen berries, small slice of avocado, some spinach leaves, a spoon of chocolate and/or macha tea, lots of mint, and maybe maybe some oats (not too much), pink salt and maybe some honey. I just top it up with water and electrolytes as I ride and as its available. I find a high powered blender is one of the best investments a cyclist can make (its amazing to me that people refuse to buy a blender (because they are expensive), while forking out on specialist ride snacks and bling for their bike.

[@robmorrice6441]

I’ve got a top blender but never thought about taking a smoothie on the ride.Will give it a go next time.Thanks.

[@philipdavis7521]

If I'm organised (rare), a very good ride snack is onigiri (filled rice balls). Even with minimal skills, you just lay down clingfilm, put the seaweed sheets over it, salt with himalayan salt on your hands, add stick rice on top, then fill with whatever you like (plumbs/dates/smoked fish/natto/kimchi/saurcraut/shredded tofu), then roll everything tightly. The best thing is that you can make them to the shape of whatever ride bag you use, so they are space efficient.

[@Saelfers]

Will defo try the recipe for the energy bars! EVERY food I have tried so far during any endurance sport gets my bowels so upset ughh. Might also be from the exercising itself I don't know.

[@Llanchlo]

Gels can be had for 60p. I never use on rides less than 80 miles but in the 100-200 mile range will take a few as an emergency alternative - and for simple variety. Would never buy cycling specific energy bars. Flapjacks from HomeBase @29p (or home made) provide oodles of calories. things like Lidl raw fruit bars at less than 40p are a good alternative to dates, bananas, etc if you want variety that packs a punch on a weight for weight basis. Main source is homemade isotonic made from bulk bought fructose/ glucose / maltodextrin. Two bottles and extra weighed powder in sandwich bags to mix with water (usually free).

[@daverigby23]

For energy drinks, I use herbal teas, plenty of sugar and/or honey. Homemade flapjacks, some butties made with wholemeal bread with whatever and a banana. Only ever suffered the dreaded bonk once and that was when I first started cycling back in the early 80s . Keep the Kuality Koming Katie ( see what I did there ? )

[@GoustiFruit]

I've been thinking about trying Precision Hydration - because I'm getting cramps very easily - but, yeah, as you said, it's quite expansive: for most of my (short) rides it would cost 3€. Until I find an offer at half that price, I will continue with my home-made water/salt/sugar/lemon juice.

[@pfg2707]

Soft light brown sugar and water is my cheap option and SIS beta fuel for a race is what I use. Good vid Katie

[@Miekzz]

you're absolutely right. prime example of paying for convenience. a question - how do you take the homemade bars with you on a ride? what do you wrap/store em in?

[@steveh9428]

I'd guess aluminium foil or greaseproof paper.

[@davidp7414]

Wax paper and a rubber band

[@BartKestelyn]

Re-usable, resealable plastic freezer bag from IKEA. I get about 2 years of all-round (biking + household) usage out of a box, after which they go into plastic recycling, never in household waste

[@tonysegadelli9421]

Very interesting. I live in the tropics and fuel using what I can find even on 10 hour rides. What I completely agree with you on is how good electrolyte is plus it's super cheap. Thanks

[@lyndontaylor1669]

Is there any chance u can do a video on what a type two diabetic can eat and drink on the bike to keep us fuelled please

[@kevinking6425]

I am type two diabetic as well, I fuel my pre-ride with a Boost diabetic drink with a raw egg, a scoop of protein powder and almond milk; about 16-20 ounces or 750-1000mm. It fuels me for at least two hours of fast riding. I will carry 2 bidons of water or sub in a Gatorade Zero. I always carry an emergency Snickers bar or two. I only eat the Snickers for emergency as they have so much sugar, but the peanuts really help as well. For longer rides I will bring a tortilla shell with an egg or two and peanut-butter. Stop at a store or a friend's house and refill the water bottles. Good for another two hours, and sugar levels stay within normal range. Stay healthy, pedal hard and RIDE ON!

[@hitthebricks5502]

Thank you for this great Information! Just what I needed.

[@shaunhoulahan4080]

Thanks for the recipe and your thoughts on sugar in drinks during a long ride. I’d really appreciate you doing some post ride meals. I’m trying to eat more vegetarian meals so anything like this is very welcome

[@walsallcyclecam1445]

Lidl museli bars get me through 50 miles at 1 every hour. Orange squash with a half tea spoon of salt in 750ml bottle

[@bjpigott1900]

For me, the following bars from Lidl: Muesli Bars, esp the chocolate version. Yummy Porridge Oat bars, apple & cinnamon Fruit bakes, apple, blueberry, all nice. Flapjacks from Home Bargains, usually a cheap as chips. Wine gums, or even better Midget Gems (dwarf wine gums) are easier to chew/swallow on the move. And finally an emergency Turkish Delight, if you get proper fubar on the bike. Most shops sell these too. Not everything every day, but on a handy 60 miles/3000ft I might consume a muesli bar, and maybe flapjack at the Coffee stop. Doing a 90+ I’d take a few bars, just for choice really. And usually end up bringing one or two home. But better safe than lying in a heap on the roadside, crying😃 In the bottle, an electrolyte tab, and a multivits tab. No recovery drinks, ever. Well, maybe a glass of milk 😉 On an early spin, I tend to load up with double helping of either raisin infested porridge, or a Lidl luxury muesli, before leaving the house. One of my Tri Guy mates, eats among other things, peanut and jam sandwiches. He swears by the kick of energy they give him and like KK thinks they are just too expensive for what they offer.

[@walsallcyclecam1445]

@@bjpigott1900 I never do a stop I've never understood the concept so regardless of distance other than a comfort break in the hedge just crack on even on a century

[@bjpigott1900]

@@walsallcyclecam1445 hardcore ! Chapeau. Ps My reply to your post was meant to be a main comment, but the tech got the better of me 😬

[@ausmod]

Made a batch of these on the weekend, YUM !

[@Dogsdoodas]

I love all your recipes. Thanks so much 😃

[@jantown]

This is great, thanks! I've been training for my first century on my gravel bike (which needs a repair, so now it may be on a fat bike!) and have been trying to rely on foods I prepared. Do you have any tips for how to pack it up and carry it? Maybe your bars are less messy than my rice/oat/chocolate balls and that's my problem :). Would love to see post meal stuff too. I have a hard time eating (healthy) after the ride.

[@bubbaluv500]

Squash, soreen + choc mini rolls for ride. Pizza and cup of tea for recovery. Hard to believe I'm not 8 stone.

[@GoodLifeMoto]

soft apricots from Lidl, cost £1 something for a bag and you get about 120g of carbs per bag, squeeze the air out of the pack and you can easily get two bags in one jersey pocket.

[@adrianselway6985]

Do you eat half a bag per hour

[@GoodLifeMoto]

@@adrianselway6985 no I aim for about 90g a hour after the first hour as I fuel up before a ride with porridge etc. I also have two water bottles with 50g of carbs in each so that pretty much covers me for about a 4hr ride. Also if there is a cafe stop planned that’s extra as well👍

[@VH5150BAZ]

Tailwind really works, 100%. Best energy drink I have ever used.

[@mauriciorosales1259]

I do find gels easy when racing; but for long group rides, I agree real food is the way to go. Also 1Kg of bulk maltodextrin is $18 on Amazon. One last item, you can get 100% pure maple syrup in a gel like container here, it’s so good ( but not inexpensive) untapped is the brand .

[@AdamRussellCycling]

I always take a mix of home made ride snacks (because I love baking), and gels/bars for convenience and as backup emergency snacks. I have one recipe on my channel but will be adding more over time!

[@KatieKookaburra]

Ooooh what is the recipe for? Will have a gander at that!

[@AdamRussellCycling]

@@KatieKookaburra Cinnamon snowball energy balls ➡️ dates, oats, maple syrup, cinnamon, ginger, and coconut 😋

[@paulojrg]

4 large dates, a table spoon of oats, a table spoon of beer yeast, 6 cashew (or any other nut), a bit of lemon zest, a pinch of salt, sometimes a bit of ginger or some coconut water, put in the blender add water enough to fill a water bottle and voilà. You can make it thicker in case the trip is larger or harder, somewhere beside the tools there is also a bar but it usually gets old because they are usually too sweet to my taste.

[@tabidots]

On-bike nutrition has always been my one exception to my "only real food" eating habits. Bananas are enough for me most of the time, but for long rides and significant efforts, I used to use gels, especially in remote areas, and when I bonk. They do get old quickly, though, and if dates work just as magically, then I'm sold. Only issue I foresee is the stickiness (vs. unpeeled bananas or unopened gels).

[@KatieKookaburra]

With dates just pop them into a bag or wrapper of some sort :)

[@j.joshuabyrdph.d.8516]

I'm looking forward to the post-ride meals video!

[@ckokomo808]

Thanks for this video. I’m an aspiring professional ultrarunner and trying to figure out nutrition while running (I have a sensitive stomach). I’ve used gels so far and have decent results. I generally don’t feel great after ingesting that much sugar. I LOVE dates. Might have to try them on my next long run! Thanks for some ideas. Peace. Chris

[@kattihatt]

Dates are mainly sugar.

[@ckokomo808]

@@kattihatt theyre mainly sugar but they have a higher fiber content which leads to slower rate of absorption (as far as I know). They also have different sugars which absorb at different rates.

[@karlnaylor8757]

Great video 👍 dates would be my go to first 😊and you are spot on about price too beautiful day here in Ireland 🇮🇪 great to see The sun out and temperatures up 🚴‍♀️😎🍀

[@Wyliedawg]

Hi Katie! I've been dying to try Kendal Mint Cake since you mentioned it in a video probably a year ago. I can't find it in Canada for a price that wouldn't cost me a kidney so if anybody in our fair country has a secret source please do share! Looks like it has to be imported from the U.K. at absolutely top dollar, plus shipping. Your homemade oat and fruit bar recipe is delicious, I made them last fall and they've become my go-to riding snack.

[@KatieKookaburra]

Ahhh so glad you like them! I used to put rice in them but for ease of use I just used oats this time. Try the oat ones too - they are nicer I think :)

[@JPO1184]

Have you tried mixing apple juice with water? I've found it renews my energy out on a ride, and tastes great! On a bit of a weird note, it has also proven to bring a bit of humor on group rides, when fellow cyclists see the coloring & ask me what's in there. They're thinking it's beer, but I take it further & say, very matter of factly, ”That's my pee!...You know, for in-ride relief. Such a time saver!” Seriously though, if I haven't grossed you out too badly now, or ruined apple juice for you forever, you should try it and see what you think. I do 3/4 water, 1/4 juice, but some may prefer a greater concentration.

[@TimpBizkit]

Done this on club rides, works. I once had a banana milkshake but was left feeling a bit dehydrated.

[@MitchOnTwoWheels]

My two passions--Biking and Food in the same video.... Drool

[@naga3929]

Nice one Kay, My recipe would be Water +sugar+salt, best drink for a ride. Hydration, energy, electrolytes - very economical.

[@davecasey4341]

When I was riding, I'd buy the gel in a 16oz bottle and just refill a reusable squeeze bottle. The squeeze bottle even came with a mount to put on the bike, making it easy to grab the bottle.

[@jonnyyuma5327]

Thank you Katie. I’m definitely going to try your bar recipe. Cheers

[@colinedward3147]

Great video and very honest, got to say I was expecting you to big up some sort of banded cycle based product. I’ll be trying the recipe out 👍.

[@KatieKookaburra]

Nope!!! I wouldn’t do it, I’m all about natural as you can get. I do like Clif Bars every now and then but I would rather make my own :)

[@charlierudder2696]

Some good alternatives here! As a Dad I'm usually rushing to get a ride in, so clif bars and the occasional gel sustain me, but I think I'll have to try your sugar water trick. Maybe mixed with some electrolyte tablets?

[@RichardMaguire110]

Than you this is useful, clear and easy to understand. My go to for rides has been fig rolls.

[@TheNicolls]

This has been so helpful. I usually drink electrolyte drinks on the bike but I'm getting invisalign at the end of the month meaning I would only be able to drink clear fluid... thanks for the recommendation of just adding sugar to water.

[@KatieKookaburra]

No probs. I would say take water too to swill your mouth as the sugar might get stuck in between the Invisalign and your teeth :) hope it works well! Xx

[@TheNicolls]

@@KatieKookaburra that’s a good shout that thank you. It’s gonna be such a faf taking a toothbrush and toothpaste with me on a long ride 😂😂

[@johnscorps95]

For the sport drink, some diluted orange juice with a pinch of salt works great as well

[@johnmcnulty1129]

Great vid Katie Unless you're a professional racing around at full gas ie full throttle up & down a Queen's stage in the Pyrenees/Alps, no need to splash out ! Just oaty cereal bars and 🍌🍌 supply of H20, if it's a very long ride, even the pros down the odd can of "Full fat" Coke ! 😁

[@HimmelReiner]

I usually take a piece of lard , salty one. And it good also for chain lubrication .

[@timyaiser]

Peanut butter and jelly sandwich and banana, water with Himalayan salt. On longer rides (over 50 miles) I’ll throw in another thin sandwich and a Clif Bar.

[@KatieKookaburra]

Perfect combo that!!

[@John-un2co]

Thank you so much for the info Katie take care have a wonderful week

[@weedhopp]

Thanks for the information Very good start to the day !

[@ecopennylife]

Thanks for the tips. For riders using packaged food, take the wrapper with you - on my recent B2B 100km Bathurst race, the roads were littered with empty gel packets 😥

[@KatieKookaburra]

Drives me mad that!!! They aren’t bloody pro riders!!!!!!

[@vegansimber5298]

I normally just take sugar water too or sometimes fill the the bottle 2/3's or 3/4's of sugar water and top up with beetroot juice and sometimes add a squirt of date syrup.

[@DarenC]

The main advantage of gels is that they don't smush in my jersey pocket the way a jam or 'nana butty does! :D I find it easier to open a gel than to unwrap cling film on the move too (and let's not even get onto the evils of cling film!). So yeah, I use them, but it's mostly out of convenience and laziness. I entirely agree they're largely a waste of money.

[@davidp7414]

Been using Katie K rice and fruit bars for a year, my go to nutrition, I also have a Haribo weakness

[@sarahmarah]

I actually like snacking more than gels in general because it‘s more „satisfying“ to me to actually be chewing something that tastes good aswell. I like taking gummy bears, because they store easily in my jersey and i can just grab some here and there during the ride. I also like date-based raw bars/balls for a proper snack on a break. But i do still think one or two gels are great to have as backup in bonking-emergencies, just not as the main source of nutrition throughout the ride. For drinks i usually get a cheap iso-drink powder with electrolytes and sugar, but water with juice, sugar and salt works great too :)

[@OFFSHOREDOUG]

Can’t eat in the bike as my nostrils are blocked so gels and fluids are must for me. If I didn’t have them I would have to slow right down to eat solid food. Tablet is my favourite so I wish I could eat it.

[@plantbasedethos5726]

Good one interesting. I usually fuel my rides with dates, bananas and raw vegan bars. Harley [Durianrider] told me to use sugar with water, I've tried it a few times and it works great as well and it is cheaper of course

[@stevencole7331]

They are waste of money and not great for the environment with more plastic waste . I an similar that I really dont need extra nutrition on a ride . I stick with a vegetarian / fatty fish like mackerel and quite satisfied . Its slow to digest without spiking blood sugar . The oily fish has the omegas which reduces inflammation . At 60 my joints feel really good in comparison to 20 years ago where they had discomfort and I give credit to feeling better with my diet . I Dont think the carb mindset has any positive affect for me riding . I never cramp up and muscle burn is short lived on strenuous sections . It's also calmed me down mentally as my body feels more in balance . Great discussion .

[@dianecliff2776]

Good informative video Katie, I usually take a cliff bar, some haribo chews.😁👍

[@dsonyay]

I eat sugar. 2 tbsp per hour. And a mexican coka cola. (Sugar vice corn syrup). I also eat m&ms while riding. And water too with sugar.

[@fotostudiotoni]

I use gels, isotonic drinks and make my own rice cakes, for me. It works easier to ride more power.. At the beginning of riding a bike I bonked 2 times and never wanna feel that again so I fuel myself pre during post 🤷‍♀️

[@garypostell5268]

I really like this Lady , very interesting info! Thank you!

[@JanekDetko]

The sugar idea is a really good one! Going to try that one

[@MrSmid888]

Nothing wrong with gels. I bulk buy, cheaper. I’m not a breakfast person especially if exercising. I’ve tried porridge pre ride, just felt ill and bloated, as the bloods redirected from the stomach to the heart and lungs. I’ve tried toast with peanut butter and jam pre ride, nope felt ill. Can stomach half a banana sometimes. So not everyone can eat pre ride. I usually take 2-3 gels and 1 protein bar on a ride. If plus 55 miles il take 4 gels just incase. I use energy powder in one bottle and isotonic tablet in the other, also if on a sportive I’ll carry more tablets for refills, I get bad cramps sometimes if climbing long distances. Il have a protein shake made with a small amount of water on my return, like 2” of water in the bottle. Then il eat once my stomach says so. If I eat straight away I can end up with a bad belly. Everyone’s different. I wouldn’t say eating pre ride is a load of rubbish like some have said about using gels in the comments. Each to their own. They’ll always make gels so someone’s buying them. I’ve no idea how people go on cafe stop rides, I literally couldn’t drink coffee and eat cake then cycle 30 miles home 🤢😂✌🏻

[@michaelgould3475]

On hard rides I add maltodextrin to electrolyte tablets and before being diagnosed a celiac always liked fig rolls

[@colmgriffin9467]

Very interesting, I will be trying your recipe. Thank you 🚲

[@derekcommonground]

How do you carry your dates on the bike? I always eat dates when riding indoors, but find they get pretty sticky out doors. I cut the top off a tube box and put some in there once which worked pretty well, but think they might still be pretty sticky when the weather gets warmer.

[@steveworrall3705]

When I've taken dates on a ride I've just put them in a bag with some oatmeal. It gives them a nice coating and makes them a lot less sticky.

[@garyhall117]

Great vlog Katie 👌👍

[@almuntassermohammad7862]

how about powdered gatorade? they seem to be cheap enough and they taste good so it makes the long rides a bit more bareable. Is the powdered gatorade worth it that those more expensive tablet or powder cycling drinks?

[@jaydesimone4297]

I like the convenience of gels. I don't do massively long rides, so I don't typically consume 60g of carbs/hour...usually one gel midway through a 90-minute ride, and two during a 3-hour ride, about an hour and two hours in. I use non-sugar hydration, so I'm not making the calories up there instead. Whatever works for each rider is best...at least they're out on the bike! I am interested in your bars, though...what flavor of jam do you typically use?

[@KatieKookaburra]

Raspberry :)

[@KatieKookaburra]

Also you could just use sugar in one bottle instead of gels and then one with electrolytes - that’s what I do. Try it next ride. Way easier than using gels and MUCH cheaper! :)

[@jaydesimone4297]

@@KatieKookaburra That's an interesting idea. Sometimes I slack off on hydration on cool days, though. Do you force yourself to hydrate on a schedule? How do you adjust when it's really hot? That's where I've really found a benefit in completely separating nutrition from hydration...I can control them independently. I'm in the US so my temps are more variable than yours...0C or lower in winter to 34C+ in the summer leads to widely different hydration and electrolyte replacement strategies, whereas calories are pretty close to the same.