What to EAT BEFORE DURING and AFTER a race!? cycling tips, fuel strategy

[@abcd969696]

I'm closing this video right at 0:37. I've seen enough for today

[@liambarber9036]

1:16 good to see Phil Gaimon in one of your videos again 😂!

[@winstoncat6785]

Jasper. If you want a tomato sauce for your pasta then please do what my wife taught me to do. Dice an onion, dice some garlic, fry lightly in olive oil in a saucepan. Add "passierte tomaten" (box of juiced tomato) and boil lightly. Add 100 - 200 ml cream and salt and pepper to taste. Don't forget the parmesan.

[@jasperverkuijl]

Absolutely not a good meal for a race... sorry. Too much fat, and too much work haha. Any other situation yeah sure!👍🏻

[@winstoncat6785]

@@jasperverkuijl it works without the cream and the parmesan on race days ;-)

[@winstoncat6785]

but the work is still there. Think of it as pre-race meditation.

[@stringstorm]

A question unrelated to the video but related to cycling! I'm interested in getting into it but are these races a competition or are they more-or-less a gathering of cyclists who just want to.. well.. bicycle? I ask this as an ignorant newbie because I've seen plenty of cyclists not care about getting taken over and all the sort. I'm not a competitive guy myself so I'd be pleasantly surprised if the latter had such a thing.

[@jasperverkuijl]

These where high level races but there are group rides you can do if you want to ride more casual.

[@Desclipados]

Thanks for the tips! I have a race on sunday, 42km of MTB, the oponents are not very strong but, race is race!

[@thecyclinggreek274]

Prety much, that is what I do with my fueling pre/during/post ride. I do remember when I was dong stage races like Tour de Gila, the 3 hour pre-race threshold went out the window starting day 3. I did make sure it was easy to digest food with minimal fiber.

[@jasperverkuijl]

Sounds good! Yeah early morning/early races will be hard to keep the 3hoirs in. Than just take a smaller meal...

[@zaahierstanley955]

The pasta : I tried this ... really easy to prep and it's not allot of tomato sauce as well ... it's just to give a little taste and it's not an everyday thing. I think I got away with only 2 tablespoons of pasta ... another way is to slow cook a few tomatoes in onion and some garlic with some herbs and store it in the fridge and it can last for a week in the fridge ... just scoop a few tablespoons of that sauce over the pasta and that's it ...

[@dupondavignon869]

4:25 The theorical assimilation is 1g per hour per kg of body weight*. So, yes, 80kg in your case. But experiences showed that didn't include fructose, so you can eat more of these 80g, and add half of this quantity with fructose, for a total of 120g. Considering the maximum concentration of your drink, it should be 8% of total sugar (higher will probably cause stomach problems) = 80g/liter. You can add bcaa or protein to improve performance even more. Concerning proteins, soja ones improve endurance performance more than milk (whey) ones, this last being better for muscular growth (a thing you don't care concerning cycling). Add a bit sodium, and sodium bicarbonate (improves performance too, either in your drink for increasing PH = decreasing acidity during effort, or/and as a cure the 3 days before the race ; 3x3g/meal during the 3 days), and you'll have a pretty good nutrition program for you race. * Of a pretty lean athlete. For someone who has 40kg of fat, he should consider his weight if we would be a 10% body fat athlete, since any fat excess doesn't help to assimilate faster. Another trick, is avoiding to share your knowledge when you're a racer, particularly when you're legit. Because don't worry, other racers will not only keep all for themselves, take what you give staying under detection, but will cheat as fuck. The only chance of legit guys is to be better everywhere (excepting concerning drugs by definition), and even by this, drugs make to much of a difference to be compensated. So having the confidence to share all your strengths, while others don't, and thinking you could perform at higher level, is totally illusory (and either naive or arrogant).

[@jasperverkuijl]

So you are saying I should stop doing informational videos? 🤔

[@jamonzonv]

I suppose de Formula is: ('X' Hours of Race * 80 Carbs gr)/(Bottle+Bar+Energy Gel gr of Carbs) = Number of Sets of Bottle+Bar+Energry Gel that one needs. So if one of the food supply changes, it hast to be compensated with extra Carbs from other supply.

[@jasperverkuijl]

You got it. Or when the race is longer, you take more 👍🏻

[@nickschelvis2173]

Je moet een keer de bye producten proberen! Zeker de reepjes en de recovery(met name de choco) zijn erg lekker en is echt aan te raden!

[@wazzup105]

Did you see MvdP's stem-sticker detailing exactly when what to eat during his race?

[@jasperverkuijl]

Nope didn’t see it. That is probably notes about where in the race the team will supply food along side the road

[@wazzup105]

​@@jasperverkuijl pbs.twimg.com/media/D4XYJDgWwAEENJD.jpg

[@MartinezHQ]

Great video. Thanks! I love the SIS.

[@keomo]

Man... all these years, I forgot about them ginga bread cookies!!!

[@dupondavignon869]

I forgot, before the race, the rule is the same concerning the capacity of assimilation : in your case, 80g of glucids / hour before the race. So the timing is less important than considering the timing AND the quantity at the same time. If you eat 3 hours before, 240g (in your case) of glucids represent 330g of pasta weighed before cooking (if you don't eat any other source of glucides during the 3 pre-race hours), so you've some margin. Then, it's theory, you still have to test it.

[@bradsburgess4806]

Dude you murdered the Pasta,who puts Ketchup on Pasta??🤔

[@jasperverkuijl]

Got it from the one and only MVDP!!

[@Joan-ot9nf]

I thought everyone does it, im sure everyone has done it atleast once??

[@JayB-lz6yd]

if one day you come to france to train or race, just buy some "ratatouille" (in english: ra ta tooy) to put in the pastas. it's a vegetables mix sauce. tomato based with many vegetables added. it's super light and super tasty. very digestable, in fact it betters it. some pepper and basilic + a touch of parmesan cheese. gosh that pasta plate is suddenly becoming royal.

[@jasperverkuijl]

You actually want to avoid vegetables because of the fiber.... and cheese because of the fat...

[@JayB-lz6yd]

@@jasperverkuijl but?? you have fibers into pastas too! believe me it causes no problem for transit. the cheese is just a tiny bit. it will not count as something. it's like counting basilic and pepper haha! we don't! just don't put a ton. team sky or else do eat cheese with pastas. when you burn as much calories as you or a pro, a tiny bit of cheese will do nothing. even GCN made a video with a cook preparing a pasta plate with vegetable sauce and parmigiano.

[@jasperverkuijl]

and what GCN says is true😂

[@JayB-lz6yd]

@@jasperverkuijl come on... -_-. i'm not saying GCN is the god of cycling channel, if you read correctly, i said "they made a video with a cook" the subject is the cook because he was a team cook. so he knows what to give give to riders so please be more open and less full of yourself.

[@jasperverkuijl]

chill out mate it was a joke. I'll try your ratatouille with chees, After the race ;)

[@perrymeister898]

After seeing cookie monster i really crave cookies after this vid 🍪🍪🍪🍪🍪

[@greg.DeAlto]

How do you balance your glycemic index spike with that meal?

[@jasperverkuijl]

I don’t know haha. This is before I had used a glucose monitor. It would be nice to see the effect of this meal with the glucose monitor active

[@Never_unknown]

7.51 what's with right arm tied.. making a lefty?

[@jondamasceno]

please do a round 2 for the cycling kits! AND... let's do a ride with all people wearing the CF kits ;)

[@jasperverkuijl]

yup. working on it. where are you located?

[@jondamasceno]

@@jasperverkuijl I live in Belgium, but in the eastern part - 35min from Maastricht ;)

[@pikanoutepikanoute2698]

Jasper are you sure to eat energy gel so soon during the run is a good idea (because of the glycemic level increases. Theoricaly, if you start eating sugar, then you need to absorb it all the time until the end). I saw pro cyclists taking gels only route minutes before the end or the race. I don't know... just a question...

[@pikanoutepikanoute2698]

Not 'route' ; i mean 30 minutes

[@jasperverkuijl]

Yep. I mix slower and faster absorbing food (bars/gels/drink) to spread it out. Also, I’m already filling up with carbs so body is burning those full force. Besides that, often there are very intense parts of the race in the beginning so you can surely use some fast carbs!!

[@jasperverkuijl]

When I would do a faster training ride I’d wait for a while and leave the gels/liquid food to the end like you said. But during races I’m not fasted so it’s different

[@dupondavignon869]

+Pikanoute Pikanoute : _because of the glycemic level increases_ I don't think so. During effort, the glycemic level (and, more important, insulin level) doesn't increase above normal when you eat sugar, because of the inhibitor action of catecholamines. _Theoricaly, if you start eating sugar, then you need to absorb it all the time until the end_ Where did you see that theory ? I would be ok if you would say "you shouldn't eat sugar (particular table sugar) after stopping exercice, then start again". Because in this case, the inhibitor action (catecholamines/glucagon) doesn't work anymore, and you could get hypoglycemia. Concerning pros, they usually eat the whole ride, depending on length of the race. You don't see what they drink, and for a reason, there's not universal answer to that (including between pros for a same race), so you can't say "I see pros doing this".

[@NielsHeldens]

Love how you watch Paris-Roubaix with Sam. Makes me think of how my dad did that with me when I was young Appreciate the insight into your diet!

[@jasperverkuijl]

Awesome. I poor it in with “de paplepel” #durchspeakwords 🤪

[@NielsHeldens]

Jasper Verkuijl hahahaha

[@jonathanallen6753]

Cooking skills aside, good informative video for the mere mortals out here trying to improve!!!🔝🔝🔝🔝

[@david5823]

Even more cookies bro! get your game on point!

[@sjam8167]

Jasper, I am a fifteen year old cyclist and cyclocrosser. Is a recovery shake good for me or is this bad because of my muscle growth? Nice video btw!

[@hardleesoft5919]

dude you want a recovery shake, muscle won't make you slow only under extreme circumstances if you are absolutely huge

[@jasperverkuijl]

Muscles won’t grow from a recovery shake mate.... the type of training will depict that. The shake is just to recover from the stimulus of the race/training asap

[@keepingtherubberdown5715]

Pasta and Ketchup? That is the second time in as many weeks that I have seen that. Must be a Belgium/Holland area thing? Am I correct or just way off base?

[@twanstaring814]

It isn't, it's so bad 😅 not every one I holland likes it, mostly only little children or bad eaters. Sorry Jasper 😉

[@jasperverkuijl]

Who cares. It’s easy and gets the job done. I’m not Jamie Oliver 🤣

[@twanstaring814]

@@jasperverkuijl that's most important! Keep working on this way, I really like your content!✌️🤟

[@RepsacZ]

Nice info man, thanks! Question: if you go out for a long hard trainingsession early in the morning, you don't have 3 hours to wait after breakfast. So what is for breakfast then, and how long before the ride?

[@jasperverkuijl]

I’d just go out without breakfast and starting to eat on the bike from the start.... (that’s me personally since I’m used to fasted riding) or very small, easy digesting stuff so maybe some fruit (grapes, ripe banana) or slice of white bread with jam.

[@RepsacZ]

@@jasperverkuijl yea it's funny this subject comes up in your vlogs now, since lately I'm feeling like I want to change my eating for cycling. To many rides where I feel to full at the beginning. Also to many 4+ hour rides where I don't eat enough in general. Thanks again! See ya! ;)

[@beeble2003]

Awww, Miniverkuijl!!

[@mikevanwarmerdam3148]

Jasper bedankt voor de super info. Ik heb alleen een vraagje: zit je met de 320 Maurten en nog de gel en reep niet over je max aantal koolhydraten wat je kunt verwerken per uur? Of maakt dat niet uit over je gehele race omdat je op het eind minder inneemt? Hoor graag van je

[@jasperverkuijl]

Beide. Dit spul is echt heel goed en gaat zeer snel door je maag waardoor je dus veel meer in kan nemen! Juiste verhoudingen kan je wel tot 100-120g/h gaan!

[@troycollett8540]

Do you mix your recovery shake with milk or water?

[@jasperverkuijl]

Water. Milk reduces the absorption speed. All nutrients are in the powder. However, chocolate milk is a descent recovery shake

[@CycoWarriorx]

Found it! 🙌🏽

[@colourslion7938]

Shout out from New Zealand

[@jasperverkuijl]

suuuuppp!

[@him-jw1sk]

i wish i can buy a roadbike😪

[@delkim3691]

Btw really 200 g of dry pasta? Usual portion is 80-100 g of pasta.

[@jasperverkuijl]

not for me hahaha

[@XCRiders]

You got two bottles full of calories how do you stay hydrated ? With only one water bottle

[@jasperverkuijl]

There is also water in the bottle right ? 🤗

[@wonglemydongle867]

5:24 did you burn that?

[@bartoszedward121]

Pasta better than rice as breakfast?

[@jasperverkuijl]

Rice is the best. Most carbs per 100gr 🤙🏻👌🏻

[@winstoncat6785]

Aaagh. Came a week too late for me ;-) Race is done!! But it was okay anyway. Splendid video though. Any tips for avoiding cramps after 60km at race tempo (hilly course)?! I don't think just the food will help here. At least not for me.

[@jasperverkuijl]

More training and more rest. (Was it cold?)

[@winstoncat6785]

@@jasperverkuijl It was fairly cold (12 degrees) but I was well wrappd up. I was pretty well rested. The week ended up with 380 km. It didn't feel like too much. I went quite hard on a training run 3 days before the race.

[@jasperverkuijl]

It can be many factors. But might be fatigue

[@winstoncat6785]

@@jasperverkuijl I think it was too. The legs had the power, but not sustainable for the length of the race. My breakfast was classic porridge. I had no problems nutrition wise as far as I could tell. Harder training necessary I guess.

[@TheAsianer]

Tq for the info...

[@matejburian3191]

KETCHUP on PASTA? Inomine patris et fillli et spiritus fucking sankti

[@carlofino4666]

ketchup with pasta?? Jesus christ!

[@jasperverkuijl]

Got it from Matthieu van der Poel! #nojoke 😉💪

[@abcd969696]

È un criminale.

[@carlofino4666]

Ahahah.. imagine what he could achieve if he ate like a civilised human being 😂😂😂

[@karelt5413]

@@jasperverkuijl 😁👍

[@remymeijer8607]

Wat weeg jij Jasper? Groeten

[@jasperverkuijl]

82-83

[@christosandreev6392]

My man Italian police is going to get you for putting ketchup on the pasta

[@jasperverkuijl]

😂🍝

[@michaelbell4203]

Pasta "verkeerd"? ;-)

[@chrislaw1218]

That eyebrow shave 🥴

[@cashermans4214]

Waarom zijn alle energy gels zo duur?

[@Stoffendous]

Omdat ze je geld willen.

[@quinten2799]

Als je ze in een grote hoeveelheid koopt (vaak per 30) en wacht tot aanbiedingen valt het best wel mee en kosten ze rond 1 euro per stuk. Het is niet goedkoop maar wel goed spul voor als je wedstrijden rijdt of intervallen doet. Vaak zijn er aanbiedingen bij futurumshop.nl.

[@jasperverkuijl]

Marketing!

[@chrisjenkins1]

Cool! I thought pasta gave you dead legs

[@riccardocervetti3203]

wtf you're putting ketchup on your pasta? As an italian im cringing so muchhh

[@jasperverkuijl]

Cry me a river.... 🙈 It’s easy and gets the job done. ✅ not trying to prepare a Michelin meal here

[@JayB-lz6yd]

@@jasperverkuijl but come on Jasper! ketchup sucks! you have tons of tomato sauces out there waiting for you. real tomato sauces even with some good things added. don't be stubborn Jasper. ketchup is good for kids.

[@清水紀美-c1p]

Baby cawaii

[@bradsburgess4806]

That’s why they have tomato sauce.

[@him-jw1sk]

1st🚴‍♂️

[@mrkaufmanMTB]

No offense but why the hell would you put ketchup on the pasta and not a store bought marinara sauce or any pasta sauce for that matter 🥲

[@jasperverkuijl]

Because I saw Matthieu van Der poel do it 😂😂

[@mrkaufmanMTB]

@@jasperverkuijl Fair enough lol

[@JayB-lz6yd]

i swear, your wife must love you to the bone! you are hot, you are fit, you are a good father, YOU ARE A GOD DAMN PLANE PILOT, you are an accomplished cyclist almost pro level, what the fuck are you not??? i'm so jealous right now. damn!

[@jasperverkuijl]

I’ll let her know!👍🏻👍🏻

[@CycoWarriorx]

Sorry JV, I stopped listening after everyone’s favorite Baby, Baby Sam stole the show eating in his chair... you were saying?? 😆

[@jasperverkuijl]

🤣🤣

[@delkim3691]

It looks you lost half of your followers because you put ketchup on pasta Jasper :))))) btw I use small spoon of pesto, try it next time!

[@jasperverkuijl]

lets hope not ;) pesto is nice

[@NicolaDeLazzari]

Please buy real pomodoro salsa and avoid ketchup... :)

[@gerrydebruijn5569]

Lol! All those comments about pasta and ketchup 😂 that’s what we do in Holland

[@profchaos9001]

I threw up a bit in my mouth when seeing that pasta (doesnt help being Italian 😂😂 )

[@jasperverkuijl]

nice

[@mhuten]

Just eat a toash.

[@jasperverkuijl]

Ok I’ll eat some toash next time;)

[@mhuten]

@@jasperverkuijl maaaaaan i typed wrong: DDD its toast. Actually, in training, I eat a banana with toast, in races a gel in every hour. :D but toash is guud

[@BikeRunTech]

Did you seriously just put ketchup on pasta??? Absolute disgrace

[@jasperverkuijl]

I eat it every day! Love it!😆