How to Fuel a Long Bike Ride - Beginner Cycling Series

[@OneLessCar]

I've been asked how I fuel my rides, I try to keep things simple! Hope you find my tips helpful, please share any of your tips below, there's always new thing to learn 😀

[@olivejunkie]

Fuel is something I have been thinking about as i return to road cycling after a 30 year gap, thanks for this advice!

[@OneLessCar]

Glad you found it helpful, thanks for taking the time to leave a comment 😀🙏

[@retroonhisbikes]

Thank you helpful vid. I have plenty of stored food in my body. At least 20kg so I’m ok. It’s just fluids I need to take and a few gel packs in case I have a sugar low. Since I’ve been cycling (8 months) I’ve used up 7kg of body stored food. On a longish ride I’ll have a small portion of chips at the seafront and Diet Coke before turning around. Weight staying off.

[@peter_smyth]

The advice about light lunch is important. I once ate a large sausage baguette and a doughnut before trying to climb a big hill out of Bath, I was very sluggish and required several rests on the way up.

[@OneLessCar]

I know the hill and I'm getting a stomach ache just thinking about it!

[@lloydy187]

Almond butter and jam Sandwiches , Dates and Dry apricots are some of my favs at the moment! Looking to try some rice cakes soon as heard they are also great for cycling! :)

[@OneLessCar]

Nathan likes dates too I shall have to give them a try. Interesting about the rice cakes, I've not heard that one before but worth a try, they are light!

[@robertbonner5973]

Great topic, and I agree with how great bananas are . Another go to for me is coconut water . It works for me .

[@OneLessCar]

I saw a guy 3d print a water bottle cage with a banana holder, I'd love to give it a try some day, genius.

[@juanpecan7089]

Very helpful! Feeling more confident by the second for this attempt at my first century!

[@OneLessCar]

Good luck! I'm sure you'll smash it. Lots of food and water is key.

[@juanpecan7089]

@@OneLessCar I got through it! Packing my frame bag full of peanut butter and guava jelly on potato rolls and lots of coconut water early on were the key moves. Doing it with a big crew also. I should've eaten a more substantive meal at the midpoint, and drank more water throughout, so I may have been approaching bonking near the end. But I got it done and your video was a big help, thank you!

[@OneLessCar]

@@juanpecan7089 AMAZING!!! PB and J for the win! One of my favourites 😀 great work I'm so pleased for you. Sounds like you've learned a lot and adjusted which is key, your next one will be even better I'm sure. How much (and what) you can get away with eating on a ride is such a personal thing. It took me years to figure out oats were an issue for me, I'd never heard of anyone struggling with them but I sure do! Hopefully, your confidence has grown and you'll be ready for the next big one!

[@sineadtwomey5553]

Just found your channel. Really awesome content - loving it.

[@OneLessCar]

Thank you Sinead! And thank you for taking the time to leave such a kind comment. ☺️

[@thealamorider3327]

Thanks for this. Sensible food is key, as is hydration. Bananas have been my go-to food item for before and after a long ride. I also like organic waffles from Honey Stinger, which are really good.

[@roof30]

Some excellent advice, many thanks. Personally I find riding after having a bowl of porridge, or even a flapjack, can make me very sluggish and cycling seems to take more effort. I tend to go out without eating anything and then graze as I'm going along to maintain my energy levels. I guess different things work for different people.

[@OneLessCar]

You are very right, listening to your body and trying different things until you find what works best for you in so important. 👍

[@AhmedHassan-rb7rv]

Thanks . I find your videos the best for beginners

[@jazziered142]

I choose a protein bar that is on the soft side, and I cut it into small bite sizes. That's what I like. At one time I had found a really interesting video on how to make your own rice cakes. These are not like the dry Quaker rice cakes you buy in the package. More like congealed oatmeal. I might have to go back and find that video.

[@kevinrowe456]

Don’t eat or drink anything cycling specific, I’m with you on the porridge, fruit loaf and flapjacks, sesame seed bars are good for an energy boost on the bike for me and keeping well hydrated, 50/50 water and fruit juice with a bit of salt in one bottle and water in the second. Atb

[@OneLessCar]

+Kevin Rowe thanks for the recipe for a drink! Great tips.

[@phantomracer1050]

Flapjacks and jelly babies are my standard go to fuel for longer rides together with electrolyte drinks. Have tried gels in the past but never felt any additional benefit from them and as you say your pockets just end up a mess!

[@OneLessCar]

I'm sure some marketing people would be happy to list the benefits but like you I can't tell a difference, and I'm happy with my candy 🙂

[@steveb1972]

Phantom Racer yep I’ve had jell packs break open in my back pocket before. Not nice. Don’t use them after a very brief flirtation with them.

[@sjs1965442]

Another great video - very well presented.

[@OneLessCar]

+Steve Shearer thank you Steve, finally getting used to that camera staring me down 🙂

[@steveb1972]

Really useful and informative video. Many thanks! Oh, erm, don’t use THAT phrase outside the cycling community! Lol! I can eat a whole malt loaf with tons of butter. Yum! GCN did a great flapjack making vid! My Lorraine swears by Jelly Babies on her long rides! Lol

[@WheelersAtLarge]

Real food and an electrolyte tablet in water has become the go to fuel after some trial and error. It took a while to work out just how little we needed whilst riding as long as it was consistent. Cafe stops are cycling law aren't they?

[@OneLessCar]

I find it takes a little tweaking to find what works best, it's great when you get there and don't have to think about it so much. If you cycle with me and it's longer than 2 hours it's a definite must 😁

[@Rustee42]

Very useful thanks Michelle

[@Beach652]

I love bloks, sooooo much better than goopy messy gels. (I use them while hiking/kayaking.) I will be requesting jelly babies in October, fyi. :)

[@OneLessCar]

+Lisa no problem, I will hook you up with a good stash of jelly babies. Bloks are great, just a bit expensive but worth it for convince.

[@joecondron2131]

These gels and other 'snacks' are ok, but how far can you cycle eating this stuff? Planning on joining Audax Ireland next yr.

[@resolutebay5787]

Argh! Perfect timing, I have a 100 mile ride at the end of the week

[@OneLessCar]

Awesome! Good luck, hope you get some fantastic weather for it! Where are you riding?

[@Trucker1957]

Great video, unfortunately we can't buy Soreen in the U.S. I'd love to try one, they sound yummy.

[@OneLessCar]

Keep an eye out, perhaps one day you'll find some ransom shop specialising in British stuff (we had one in my hometown in Nova Scotia).

[@johnnste1]

My wife developed a fear of bonking after we got married.

[@Foxtrottangoabc]

Deserves at least one thumbs up me thinks 😆

[@kerriganwild2996]

Absolutely😁 glad I'm not the only one who remembers bonking having a completely different meaning😂😂

[@mdtwigg75]

I steal my son's mini Kinder chocolate bars. They have yo go in my top tube bag due to melting so only long rides but soooooo good. Thankfully the wife hasn't noticed how quickly they are going down yet

[@cinakakar197]

2:43 I always carry a plastic bag and put all the packaging and fruit peels in that.

[@mauricioorantes9809]

Great suggestion

[@johnvanderhulst4778]

Sandwiches, bananas and water and a coke is fine for me.

[@OneLessCar]

Nice and simple, I like it!

[@wazzup105]

Maybe you should try bonking (maybe you already have). Just to get rid of the fear.. it happens. Nothing to be anxious about. Just go out for a long ride without eating. At some point it will feel if you ride uphilll when there is no hill, or through slurry. The solution is simple.. EAT (first drink some fast carbs and wait for the carbs to reach your legs). Enjoy :-)

[@steriophonic1]

+ Ride On Cycling yes, try to find homemade ones, cafe ones are too expensive

[@OneLessCar]

It can depend on the cafe, we stopped at one yesterday £13 for coffee and cake for 2 😯 my old favorite on a Surrey Hill loop used to have a coffee and cake (including flapjacks) for £4, so £8 for both of us. I obviously have some research to do around here, it's rough but someone has to cake test 😉

[@ShermanSitter]

I just make sure there is a Trader Joe's (my favorite grocery store) at the midpoint of all my trips! :) Also, here's a great idea for a homemade yet amazing bicycle bar. I used it and they lasted 2x as long as store bought bars: kzbin.info/www/bejne/nHrXc5dun555gqc

[@SKBKER]

Saying 'bonking' and 'banana' in the same video is messing with my mind :) :) !!!

[@steveb1972]

Seb K 😂😂😂😂😂

[@paulvalentine9555]

Hi can you give us some help with what you can but in sandwich s to take on a ride many thanks Paul .

[@mauricioorantes9809]

If I could offer a bit of advise. I realize ur in the UK but ur audience is worldwide. What in the heck is Soreen?? For us in the States.

[@OneLessCar]

Soreen is hard to describe because I've not had anything like it in North America. It's a malt loaf, endurance riders like it because it's filling and easy to digest. It's also squishy so you can smoosh it up and put it in a bag or jersey pocket and it doesn't take up much space.

[@albertomarmi2499]

what do you Think of haribo gummy bears for long ride?

[@OneLessCar]

They're up there with wine gums and jelly babies! Yum! It's all just flavored sugar at the end of the day, good for a pick me up.

[@sheilastallard]

Cannot drink coffee, Docs orders. So all the "in" products are out. Keep it basic, jam and cheese sandwiches, chocolate nutty bars and crisps. Water. And that's it.

[@OneLessCar]

I'm pretty sensitive to caffeine and find you can get caffeine free pretty easily... the only caffeine I drink on a ride come in the form of actual coffee 😃 Knowing what works for you and keeping it simple is always best!

[@Eviemay2]

At what length does a ride become a long ride and require fuelling?

[@GreenRC24]

You should eat every hour or risk tanking.

[@Eviemay2]

Tanking? What's that? My blood sugars remain stable on my (at the moment) longest rides of just over an hour and a half.

[@GreenRC24]

@@Eviemay2 That's what I've read. I ride an hour and a half without eating in the mornings.

[@HULKBIGHEAD]

😊👍🏽

[@SKBKER]

0:16 Did you say 'fucking'

[@tonyyates2012]

Bonk is a English slang word for sex, just thought I'd put that out there.

[@OneLessCar]

Do you know the only time I've ever heard it used in that context (and I've lived in the UK over a decade) is in the movie Four Weddings and a Funeral. However it is funny when you see the reaction of a new or non cyclist when they hear someone taking about bonking on a bike 😂

[@mrkiwijimmymrkiwijimmy2530]

Bonking to me means something completely different. I won't go into it.

[@OneLessCar]

I'm well old enough to know what bonking means outside the cycling world 😂

[@steveb1972]

😂😂😂😂😂😂

[@hobobastard]

I'm no cycling professional, but nutrition is something I've taken a slight interest in lately and I'm a little surprised at the number of breakfast bars, carbs and gels you're recommending! Whilst some carbs are key, those processed bars are not what you want in your body for fuel. High Protein foods, healthy Fats and plenty of vegetables/fruit are what you want to be eating every day as your constant. In the lead up to big cycles, slowly increase your healthy carbs (Sweet potato etc.), but always keep your Protein at the same level. You should only really use these SIS gels and products to top up what you weren't able to get from your diet (like body builders top up their protein using shakes). TeamSky use the SIS and they're great, but even they say your diet should be the backbone of a long cycle =)