What to eat on a long road ride! Cycling FOOD 101! -

Want to know what and how much to eat when you are going on that century or double century ride!? (200km) I'll tell you all about it in this video!
Calorie calculations and examples of what and how much to eat.
Part 2 will be about Bike & clothing!
The ride on strava: / strava
Follow me:
/ strava
/ jasperverkuijl
Music by Ehrling:
KZbin: / @ehrlingofficial
Spotify: open.spotify.c...

[@tommoelbommo]

Bananas. 23g carb. 4 for a dollar. Dried dates, 75g carb per 100g. Nature does it best, in my opinion. Love the videos mate.

[@recepcanadiguzel9494]

Thanks for the great video. I cycled from Aachen to Leiden last weekend. It was 230km and took 10 hours. Your video helped me a lot. I tried to eat half an energy bar every 20 minutes. My stomach was not prepared definitely. Eating sweet food the whole day sucks. I think it would be better to eat something salty occasionally. As you said, it is important to get used to eating a lot. Since the weather was nice, I did not have any problems with hydration. In total, I drank around 3.5-4 liters of water . I think I got my lessons from the ride. I hope I will improve myself even more. Keep up the good work!

[@jasperverkuijl]

great man, you'll improve every time dont worry!!

[@61tree_Studio]

I really enjoy your videos...keep em coming! They make me want to just go out and take a ride. That and you have good taste in music....always like to hear which new song you are listening too lol. I think I'm the only one that bikes with a back pack. I like your ideas of storing food around your kit. Think I'll try to adopt it too.

[@mitunparmar483]

One of your best videos. Very informative.

[@jonathantaff3007]

Jasper, you are an inspiration, even for me who is 56. So thanks a bunch for the information and good luck and success with your races and training . And exceptional English by the way.

[@Bjoggi308]

Good food info. I find that eating small portions regularly works best for my stomach. I can't down an entire bar in one sitting, but a bite every 10 minutes works well. I like Cliff bars for early food since oatmeal is a slow release. Instead of gels I use cliff-blocks for the sugars. I ride with a hydration pack and don't want to contaminate my water with powder mixes. So for electrolytes I use anti-fatigue capsules (Hammer nutrition) in pill form. Fast carbs like gels can result in an energy crash depending on how your body reacts, so that's something to watch for. And most importantly, post ride, take advantage of that glycogen recovery window with a good meal within 2 hours, or a post ride drink mix. It really helps with recovery and is a must for multi day rides.

[@lucapezzoti920]

Good to see quality cycling channel.Keep it up and You're gonna be big . Great vlog.

[@kuanhau4323]

Great tips, very useful and more detailed than your regular run of the mill tips. Keep it up! Didn't know about the strava tip, will try that next long ride! The food stats are what I read, but put into context as well for most normal people (i.e. buying buns and regular food)

[@Andy-sj2dv]

David Johnston brought up an interesting point about fresh water on your ride. My dentist informed me (after many fillings ) that cyclists should sluice their mouth with fresh water after snacks and those sugary sport drinks because, if you don't, sugary residue collects below the gum line and causes decay and erosion. This is especially the case on those long, all day rides. Anyway Jasper, great videos mate.

[@malikleighesq.forwatsonlei8695]

bro, i wasn't on a long ride, but a purposeful high gear long pounding leg workout for 38 miles in a stupid strong headwind and I ate like this and it helped. So thanks man.

[@SeaJayBelfast]

Lol you bring your own Snelle Jelle and krentenbollen. Ultimate Dutchman

[@swites]

Nice concise vid. Yeah its quite hard to eat enough especially in hilly races I find. Also at race intensities often the guts can be quite sensitive! So eat in training what you're going to race on :)

[@patoc2857]

Jasper thanks, solid. Just realised I was not eating enough.

[@mickhurley7305]

Great tips. Im binge watching your videos. Very practical and easy for a leisure rider to follow. This video was ahead of its time. Maybe you need to do a new one on this topic for your channel. You could say 8 is the magic number with 6 being the minimum .. 60 mins, 60grammes of carbs, 600ml of water.. minimum easy to remember.

[@jasperverkuijl]

Im training to get 90-100 nowadays! Thanks mate!👍🏻

[@davidadams8736]

Looks great roads stunning views

[@djoonstarr3617]

mooie rit en uitzicht!! toffe bikevids heb je.👌

[@patoc2857]

This video helped me heaps in the prep for a 200km event, the logistics of fueling. I overlooked the role temperature played in hydration. I'd trained in 30c singapore (750ml per hour) but rode in 15c ireland. Way less fluid loss through sweat. Took too much fluid in and needed to stop too often. Pissfest.

[@MiWolverine96]

Good breakdown on the grub! Thx! Damn good lookin ride!

[@Balonishell]

haha! love that ride! great video. stopping at the first point bathroom... classic. great info. much appreciated! thanks!

[@richmorrey]

Love love love your channel! Keep it up!

[@stianmaurstad]

Great video! Let me know if you want to come riding in SF & Palo Alto area. It would have been cool to visit you for a ride or two down in LA. Keep up the good work!

[@rrace002]

Great video and highly informative. I just did 100 miles and realized that my legs literally looked smaller the next day and something was wrong. I must have been running on stores glycogen; which is apparently part muscle mass.

[@jasperverkuijl]

Eat + hydrate, and you’ll fill it up 🤙🏻

[@davidjohnston3128]

Great info thank you. Doesn’t your body need plain water at some point or do you always supplement your water with hydration packs?

[@keks1003]

Was waiting for this one, thanks :D

[@ShermanSitter]

Good video! Btw...i identify with the missed turn and the steps...I've been there! I just take the streets now on that stretch.

[@mlupp]

I'd love to ride in SoCal one day but there seems to be a distinct llack of cycling lanes :c

[@jasperverkuijl]

On the canyon roads there is no cycling lanes. Just single lane roads. In the city there is bike lanes

[@margremijer1001]

well done Jasper!!!! XX

[@gcziko]

I love your videos, Jason, and your enthusiasm for cycling in SoCal. I have a different perspective on what you need to eat for a long, easy ride. For someone who is adapted to burning fat, you don't need to eat anything for long, easy rides. I've done rides up to five hours in the morning having eaten nothing since 8 pm the night before. So that's 16 hours without food with no problem, no discomfort, no "bonking. I've even experimented with doing short, hard rides while in a fasted state such as a short crit or the NPR. That also works. I may not be my fastest but I don't bonk. I don't notice myself breathing harder in the fasted state riding hard, but I must be because fat takes more oxygen to burn than carbs. The downside to doing this is that your body may burn some protein (muscle) along with the fat if there is no glycogen available. So that's not good. But I suspect that just providing some carbs during the ride--far less than what you consume--could save the protein.

[@palmer3977]

@1.42 i did the same thing about 5 months ago but came to a sudden stop & then TIMBER, yep didn't manage to un clip in time, luckily it wasn't derailleur side down ;-)

[@minthos4045]

hate those stop signs when it interrupts those sweet high speed slopes. Great Ride btw.

[@travisreed5965]

Way cool & usable information. Thanx for sharing Cheers

[@kavinewing1970]

Great video,appreciate the intel.

[@stithis]

Have u tried pop tarts? It's about 45g carbs I think per pastry. So about 90g carbs per packet. Love that route but never did the Santa Monica climb! Btw...did u just fill up your bidon with public bathroom sink water?! Love your videos bro!!!

[@stithis]

Well I guess if you don't have a stomach ache, THEN ITS ALL GOOOD! :P

[@electricbikerider]

Thanks very useful info mate, be safe.

[@simplyjeroen436]

Twee vraagje, want ja ik ben benieuwd! Waarom stop je dat eten bij je broek in ipv een klein rugzakje meenemen? Daarnaast vraag ik me af of het niet gaat irriteren als je het daar bij je broekspijpen stopt. Btw, goede content, zeer entertainend voor de fanatieke wielrenner! Keep it up!

[@kasimirkawuptich8269]

Hi, check out the Wahoo Fitness Elemnt BOLT, you can create a ride on the fly with your phone and send it directly to your Bolt, no need for a laptop anymore.. Super easy and very handy! I like your videos! cheers

[@dirk-janmoedt6096]

Ik vind dat je hele leuke vlogs maakt. En je kan nog hard fietsen ook.

[@sumanthkashyap8366]

In a city where temperature stays above 20°C, is it better to wear light colored jersey or will black do just fine? By the way, cheers for your vlogs from Bengaluru, India

[@MikkelsenR]

Beautiful ride :)

[@mikecallihan5063]

Check out the EasyRoute app, allows you to load a route to your Garmin/Wahoo from your phone.

[@pablocastanon9641]

Damn dude you're like a rolling snack bar lol!! Just kidding man, keep up the good work!!

[@JanMichalDzban]

Those calculations are very good and accurate however it's wondering me why the author didn't mentioned the fact how big impact on your long ride has a food from the previous day. I'm experienced in long distances, what I'm doing ALWAYS is getting myself totally full the day before (chicken, rice, pasta's, sweets). Next to your current feeding, that's your basic fuel for riding.

[@JanMichalDzban]

Sure! Just to add and share my own experience :-) great video's, great time for all the rest!

[@sammariel]

So what is considered a low heart rate? I know everyone is different but what is low for cycling. Also why do you have that plastic protector on that bike? I assume it's a rental.

[@mattandersen1970]

What jacket are you wearing at the start ?

[@jasperrenema]

Goede video!

[@bicyclerider3978]

@cyc00000 I might try the food storage trick once I no longer need the leggings. I wonder if rubs the skin the wrong way.

[@elijahwilkey8036]

You look quite powerful. How much do you weight? Plus what's your ftp?

[@marcelselecky1199]

Man, are you a KLM pilot? (What aircraft?) What do you do for living? It seems you live at two places simultaneously - L.A. and Nethelands. Thanks for answer!

[@mcImariion]

so you always bring the bike with you on flight?

[@vassilisspyrou83]

i think he has a bike always in LA

[@gerrydebruijn5569]

Hi Jasper, Snelle Jelle and ontbijt/peperkoek does not exist in the US. Pumpkin Bread comes pretty close. Texture wise, don't have a clue if the ingredients compare. Super content, ga zo door!

[@SeaJayBelfast]

Would you rather have this life or a Bora oven without a cooker hood?

[@uchiaslaya7]

@@jasperverkuijl I loved working on the queen. Many safe flights to you.

[@arthurm1469]

Ben je verhuisd naar LA? Of mag je vaak naar LAX vliegen op de 747?

[@murison4914]

Do you eat before you ride in the morning and if so, what do you eat?

[@CsoloB]

do you own this Fuji bike?

[@thenerdycanadian7172]

i thought they proved that higher heart rate was actually better for fat burning than the "fat burning zone" because you end up burning more fat overall just with a lower percentage?

[@colinosullivan930]

Hey mate, what Jacket is that you are wearing? Cheers

[@colinosullivan930]

Jasper Verkuijl thanks mate

[@sriganesh2005]

Can not enough food lead to cramping?

[@geemoya4500]

Bro its cold in miami lol ...67 degrees...only did 20 miles😂😂😢😢

[@geemoya4500]

@@jasperverkuijl I know that's why I thought you would have a big laugh😂💪

[@befitcycle]

what cap do you wear?

[@Paganizondaf650]

Rapha Cycle Club LA "CCLA" cap. Don't know if that model is also available online or only in LA

[@salsagonzales640]

200 km are you crazy?

[@HarryTzianakisTheGodOfSpeed]

Watup Bruh! you think that is crazy traffic come to NY... dont drink tap water... wow you eat a lot on a ride i dont eat much i can go on a 70+ mile ride and i only eat 2 granola bars i eat when i get home but i guess on a 100+ mile ride i would need to eat a bit more maybe 4 granola bars or to stop and eat something very light in the middle of the ride

[@cyc00000]

Most riders put their food in their pockets. You should know better.

[@roxic1212]

This was a nice video, but I don't understand, why don't cyclists just carry a small Camelback or something similar. Instead of stuffing your back pockets and all other little pockets. For fashion?

[@harrylime22]

is that a wahoo bleep i hear ?

[@harrylime22]

just finished the vid and you have a garmin.

[@laurajuarez6282]

Can you speak non metrically please?

[@jasperverkuijl]

non-metrically? not sure if that is a word, but no not really. KMs and meters are the way to go sorry😝

[@Paganizondaf650]

69 likes. No like from me so that it stays that way...

[@davidcottam7431]

4 minutes in, a soundtrack that sounds like the record is stuck, wind blowing so can't hear the commentary very well and no advice!