Hit a wall during a long ride? We've all been there. Bonking on a ride isn't fun but what should you eat to get yourself cycling again? Conor asks nutrition expert and founder of @precisionfandh what to eat on a bike ride.
00:00 Intro
00:19 Founder of Precision Fuel & Hydration introduction
00:39 What to do when you bonk on a ride
02:27 What should you eat to boost energy?
04:30 Should you eat sweets on a ride?
05:27 Are sandwiches good to eat on a ride?
07:00 Are chocolate bars a good substitute for an energy gel?
09:10 How should you hydrate on a bike ride?
10:50 What snacks should you avoid on a bike ride?
12:25 Are ice lollies good to eat on a ride?
13:00 What should you eat to replenish your sodium levels?
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What are your mid ride fuelling tips? 🛒
I always take fig rolls & flapjacks & two full bidons & I'm good for 100k+ anything longer & I''ll just find a café for a coffee & a sausage roll. Regular grazing on the move is key for me, a fig roll or a chunk of flapjack every 20 minutes, it's been my routine for years.😄
Orange juice and Yorkie bar. The former because I struggle to drink enough water but I like the taste of orange. The latter because I'm a diesel engine and remember the adverts that used to show lorry drivers eating Yorkie bars
Perfect timing as I'm planning to ride 400km to York tomorrow. Also is there any updates on the gcn plus docs?
Iced Coconut water whenever there's a vendor along the way (several here in the Philippines and some actually mix it with sugar to make it more sweet).
Hob Nobs. The food of champions.
This is the type of video that can DIRECTLY benefit the common cyclist. Thanks and keep these videos coming
Thanks! We loved filming this one 🙌 Andy is a fountain of knowledge 🤯 Is there anything else we should be asking him?
@@gcnYou covered it perfectly. We know proper gels, tablets, and bars are better for you but this is what to do if you *don't* have those. I wasn't too far off the mark but thanks for vindicating Coke, chocolate milk, and Haribo - I'll switch out nuts and crisps for a BLT!
@@chrisfanning5842unless you're diabetic like me, then your just wishing you could down a whole packnof candy and get those 120g of carbs and have now worries of what it's gonna do to you 😂
It’s an advert like everything else gcn produce
@@nickbrennan2432 I don’t really see it that way. One way to look at this video is Andy is taking money out of his pocket by equating over the counter foods with his products. 99% of people that ride a bike don’t need the “super supplements”
I recall mid-race circa 2015 a guy reaching into his back pocket for a snack and busting out one of those net bags of chocolate money. 🤣
Oh that's a flex! 💸
😂 Buying his way into the break away
I had some chocolate in my top tube bag last week, but the weather was 27 degrees in the shade. Two hours into the ride, the choco had turned into a liquid mess!
Delightfully refreshing that this was open, honest, and not all about pushing sponsors' product. I've always got Rice Krispie Treats in my pockets; they're ultra light, durable, and pure carb.
Nice one, thanks glad you enjoyed this one! Good shout on the rice krispies treats... proper tasty too!
Finally a video explaining the importance of fueling while cycling, instead of those videos making me fear carbs and food in general. Kudos!🙏🏻
A thing I love about cycling. Everything you should avoid is okay when riding 😂
@@farmerjunge That's just how it is with what people label as junk food. Unhealthy until you factor in what you're doing for the day, then it's alright to jump for something that'll give you energy real quick.
@@farmerjungeas long as you are riding hard. Most recreational cyclists are burning fat and don’t need to eat.
I know it's a staged video, but Connor leaving his bike unlocked outside the shop made me very nervous.
Staged or not that would have been long gone if he was in South London
If you are alone and without a lock, there are moments you have to take the risk
I was thinking the samething, you’re walking home in the US bike is gone
All depends where you live
It’s funny, this would have made me nervous too but I’m so used to not locking my bike up. Even in my city (I live in Des Moines) you can roll up to one of the popular stops for cyclists and see a dozen or so bikes sitting outside without a lock. Nobody ever bothers them.
Really informative video, made even better by Andy. He is clearly providing facts and not trying to push products, which in turn makes his products all the more appealing.
Really interesting vid this and very refreshing to see that it wasn't just a massive advert for the product. Good and honest
Thank you!
Great vid. Good expertise, got to plug the product but honestly explained real-life scenarios when you’re in a bind. Balanced and informative. Well done all round.
Coca cola is very different in the US. It's not made with cane sugar, it's crappy high fructose corn syrup.
Enjoyed this video. Useful info for cycling, running etc. Feel better about fuelling whilst out and about now!
This is great to hear 🙌 Thanks for commenting, that's exactly why we make videos like this! Enjoy all those miles ahead of you
Excellent - What an incredibly informative and useful video. We’ve all been in crisis mode heading to a garage - now I know what to get. Genius advice.
I am a low carb consuming cyclist in my early 70's. My rides are 20-30 mile morning trips 4 times a week . I never eat breakfast and never get hungry on a ride. My body has adapted using my body fat for fuels. Before I was on a low carb diet I carried quite a bit of snacks to survive a ride.
what kind of intensity are your rides ? easy ?
Rarely use nutrition on a 20-ish mile ride either. Just hydration.
Same for me. I know that 20-30 miles is not considered long rides but I will only bring a single bottle of water, perhaps with electrolytes in it, for that sort of ride and often come back with a half full bottle or more. Just don't feel the need for it.
Me too...high fructose corn syrup is poison! Check out the studies done by Professor Tim Noakes .
I eat loads of carbs, but 30 miles in the morning without eating isn't really an issue - people have a couple of hours worth stored
Maybe the most useful GCN video to date!!! Definitely sharing this one! Great job!
My go to since the mid 60's for dealing with the wall - Pepsi or Coke, Snickers bar, bag of chips and I'm right again.
Perfect. This video is just in time, gonna do a 350km ride tomorrow and I plan on refueling at gas stations, because everything else in Bavaria will be closed due to Good Friday.
What about mcdonalds?
ride to austria, it's not a holiday ...meet you in Saalfelden , I'll be on my realistic 75km ...😏
350 km omg
@@deDANIEL11609 actually that would have been my only option today. But it was still closed at 5 am 😉. All gas stations were unmanned gas stations. Luckily I had enough Skittles with me to make the full tour
@@markk527very nice, did you upload it somewhere to check it out?
I had the absolutely horrible sensation yesterday that Connor had somehow and let go from GCN but nobody told us. I am so happy to see you again, sir.❤🥰😍
Sorry tin man, I was surfing and riding gravel bikes in Ireland on holidays... good to be back! Thanks for watching!
Such an awesome video. They explained and broke down the things you can eat when you’re in a pinch and maximize on energy. And it also helped me realize the benefits of getting a sports nutrition equivalent, it’s measured out and engineered to give you what you need without the extra ingredients. And convenient. And for the that the price is justified.
Very apt having Andy on your show! He's the one to call when you want someone to talk about what you need to get when you 'blow' on a ride!
😂
Good sensible video with balanced content (I was half-expecting all the petrol station items to be dismissed in favour of the professional nutrition presumably sponsoring the show, but thankfully not the case). Funny that Red Bull didn’t get mentioned in the end though - my number one ‘get out of jail card’ on long rides, as part of a meal deal…
I regularly participate in Gran Fondo events. I fuel correctly throughout the whole ride. But normally at the final aid station before the home stretch I almost always drink a cola. Not so much for the caffeine, but the instead energy from carbs/sugars. It always boosts me up for the last leg of the event. 30-45mins of pure energy to get me to the finish line strong. Works for me! Although, cutting the cola with water is very interesting. I normally drink the can and then water but I'll keep it in mind for my next event.
A can of coke and snickers is my go to if I need energy quickly. On and off the bike.
This probably the most useful cycling video I've ever watched, I used to hit the wall at around 70km, now when I eat okay I can easily do 100km and feel good. Nutrition is the most important part of cycling.
absolutely brilliant, this is what I'm here for! I recently realized that salted peanuts actually don't really contain much salt and at the same time realized that pretzels have about 8x more, also they are easier to digest. great to see that confirmed here. Coke I have definitely used as fuel and in doing that I realized, that Coke kind of is the original energy drink and that at the time when it was invented, it actually was a useful invention since there were a lot less options and a lot more people with physically demanding jobs.
Yeah coke if I recall was mostly advertised in the past as a drink to refresh yourself in a hard day outside. You still see ads on it used to refresh a construction worker in a hot day. Definitely thought it was purely placebo but glad it's a good alternative incase I don't plan on using my gels or sports drinks for every long ride. As coke is much more easy to get here in a pinch than Gatorade. Japan has a ton of vending machines with coke and if lucky also pocari sweat.
I have raced multiple races in South Africa (road and mountainbike) and people always would half Cola and water their bidons. Amazing to hear how good it actually works.
Such a great video! The situation (10 miles from home or 50 to go) is crucial.
Kudos to Andy for openly comparing basic gas station foods to sports nutrition products likechis own Precision products.
Handy information to know, thanks again GCN
Great video, Connor. Educational, relatable, and interesting. I'll definitely take the tips under advisement next time I bonk. Thanks!
from my perspective the most useful are carb bars and isotonic drink with sugars. bars are compact, easier to use than gels and packs a much more calories isotonic drink with sugars (like isostar or powerade/gatorade) are providing easily digested sugars which are affecting almost instantly
Surprisingly useful:) Thanks Connor and Andy!
Such a helpful video thanks Connor 🥰
A great practical video. Thank you.
Great video, really useful tips.
Great video with real world examples and clear explanations
Good video and great information to make you think a bit about that petrol station visit. Didn't realise that a bag of jelly babies are so good. Comparing the stuff against the sport specific items was a good idea as well. I normally go for the more natural stuff if available myself as the sweets and cakes can me feel a bit sick. Also if out for a weigh loss exercise it can be a bit self defeating. Good idea about the coke and water dilution.
I really enjoyed this video for its practicality. I think all levels of cyclists can understand the need to have the kind of knowledge imparted here by Conor and Andy. Well done.
Great video Connor!! Will make me think more about what I pick up in the gas station!!!
Really, really useful. Yes, a sales pitch, but also very informative. PS bananas don't work for everyone: it took me years to realise they give me cramps
Instead of gels, what do you think about just taking sugar cubes and adding salt to your water bottles? Many long distance runners do that, and it saves a lot of money.
Its very effective, with all these gels you literally just pay for the marketing.. its just sugar, sodium and water in all of them.
I do the same thing. Seems cheaper and simpler too - better for avoiding GI and digestion issues surely? You could just bulk order sachets of sugar and salt and add to water out on your rides, no?
Nice idea
I bulk order maltodextrin, and add to my water bottles with my usual dilution of gatorade. Works well, and is around 100gm of carbs.
I'm also a salty sweater. Crisps (potato chips here in America) and a sports drink are always my go.
I really enjoy these practical nutrition vids (even the one where Si advocated for mushing the banana into your oatmeal, which is crazy talk: banana goes on top!) I always learn something.
Good info and interesting. Thanks!
Surprisingly informative. Excelent work GCN. No product placement as well :) Just one thing: those nuddles. The pasta in those is so processed that it is proven to stay in your stomach for like two days! So these 70g of carbs aren't there when you need them. I say AVOID
Also best to avoid MSG if you value your brain cells
Best emergency food I came across on a sportive, the Etape Cymru, and after gels and bars and energy drinks galore, just fancying something savoury - they had big tubs full of salted cooked new potatoes - fantastic!
This is actual good info.. 👍🏽
Great video 👍 It's always hard to shop and keep an eye out the window at your bike.😲
Watched a video on Road Cycling Academy. If going over 5 hours, protein is recommended. Glad to hear to not be afraid of sugar if you're being active!
How much protein is recommended?
@@deDANIEL11609 I think I remember the nutritionist saying not more than 25ish grams, but I'll need to go back and watch again.
Thanks Conor and Andy. Great to know that having a coke, jelly babies and a sanger is a "good" approach to getting through that final 60-90 mins to get home. Q. What about Scottish Tablet? Good for the carb intake?
My body craves real food on long rides. Full coke, whole milk and triple chocolate cookies is normal with a discounted sandwich 😊
Do you find that keeps you going on long rides? 🚴
Yes, and has brought me back from bonking a few times.
I'm with you on the discounted sandwich, usually cycling in the evening, Sainsburys/ Co op etc have great deals on those, a banana and a Mars bar 🤗🤗
Milk is a better option for hydration *apparently
@@JamesDownes and protein after a ride too 🤩
Great video. Lots of nutrition info.
Glad you enjoyed it 🙌 What will you be picking up on your next mid ride stop?
@@gcnI’ll stick to granola bars with chocolate. And haribos!
Since I got stationed in Japan, I've made konbinis be my primary resupply point. Ever present in every town, warm clean toilets, fresh coffee, various snacks (curry bread hits so hard late in a long ride), and I'm not afraid of my bike getting nicked because Japan. If there's no konbinis around, there's always vending machines. I have seen the literally in the middle of nowhere.
Vending machines are my goto especially on the mountain routes in the inaka where konbini is rarer. They're everywhere lol. Do agree with the feeling of just leaving your bike without worry though. I don't even lock when going into stores, but I feel it's gonna bite me if I bike at my home country in the holidays and don't lock out of habit lol.
Great vid!
Their 1500 sodium tablets are a game changer especially if your a sweat machine like myself.
Very useful, thanks
I have a favourite petrol station stop with a cafe so always have an oat milk cappuccino and home made Bakewell slice. 👍🏻
Great vid guys 😊 Pete 🚴🏻👍😃
Brilliant guest
My favourite recipe for a stop in the middle of a brevet is a big milky coffee and Pringles. Water, caffeine, carbs, salt. Not as much fat as in the traditional crisps. The downside is that the Pringles can is not very portable for taking with. Bananas are very practical as a real food you can eat while riding. Biodegradable, portion-sized packaging.
Meat Pie and sausage roll are my go-to 😂
Redbull and a chocolate bar is always a good start in emergency. My go to during a ride is peanut butter wraps and muesli bars.
super interesting, i would always dive in for a snickers first.
Wow. I'm impressed that the CEO Andy of Precision Fuel & Hydration was so helpful, and not just plugging his products.💪🏼
That uneasy feeling when you see him walk away from that unlocked bike. Keep it real guys, do a short scene showing proper locking of a bike. Fluffs up the content and sends the right message! Gotta say it feels good to be mostly validated on the snack choices I've been making, minus the cheese. Gonna have to cut that one out! 😭
I'm lucky at my petrol stations you always get proper energy bars and drinks
When I go out for a long ride I plan. A couple of angry rabbits (cross buns) or a good strawberry jamwidge along with a few energy bars (the 1000g sort) suits me, with a 'nanna of course. A litre of flavoured water (ribena is my preference) along with a lucozade (or 2 depending on how long). For all day a 1/2 litre flask of tea is good for morale. If its really hot, a bag of crisps with a small container (I use an old 35mm film pot) of salt to add a bit to the crisps or even a bit straight on my tongue. Weighs a ton of course but that's the cost of riding fun.
Thanks Conor , Andy , and crew....nice hat , dude ! Skittles ..things that won't melt ?
The hat is a great look 👍
@@gcn truly..he's known for fashion trend setting.. huge in Milano !
Great info. I'm going to have to watch multiple times. Just please, Connor, put your hat on with the logo centered, not off to the right!😂
In pre- Power Bar U.S., the go-to snack was Little Debbie Oatmeal Cream Pies. Individually packaged, can smash one down in a couple bites, and taste the same when they've been crushed in your jersey pocket all day.
When did an energy gel sold at steak prices per weight become the "proper" standard for food on a bike... what are you, glam hummingbirds? Just eat some carbs, don't overload on fat and don't overpay for it, simple! I still can't stop thinking about the pro level athlete I saw once at a gas station break eating a corndog with this huge smile! Pros have pro level digestion, that would make an episode!
I use Jelly Babies. Also use them when I run out of sports jellies. I used to weigh them out as a substitute for dedicated nutrition al the time.
I always carry some coocked eggs and some salt end pepper wit me on a biketrip. and after eating one or two of these I really feel much better than before and have mor energy!
Chips from the chippy when riding to the coast 😋 I tend to eat when I feel hungry or ideally just before. But as a guide how many carbs per hour are generally needed? The video refers to the amount of carbs a lot but is a bit meaningless to me. Good video!
I take nuts and raisins. Choc covered raisins can be ok as well. I've also tried dates which I've acquired a taste for. One water bottle and one bottle with electrolyte plus a squirt of concentrated squash. Sandwiches, ribera and crisps at petrol stations. Cafe stops, coffee and cake and bakeries are qreat for lunch. Normally just a have a coffee in the morning bikepacking. The odd kebab, fish n chips end of the day and sometimes a pint 😊
Sounds like aa great day out on the bike!... You've nailed your post ride treat too 👌
I usually go for vitamin water eith caffeine and a wrap since it has all, greens, meat and carbs.
I always start by looking at the calorie counter on my head unit and making sure I buy enough carb-focussed calories. The rest is completely up for what looks tasty. Could be a big doughnut, Snickers, cakes, ice cream, sandwich, whatever, and then usually water to drink
In the US, some “petrol” places sell Mighty Mango and full sugar cream soda in bottles for super carbs. I shake up fizzy drinks and slowly let the CO2 out before consuming. Practice riding and eating.
Really interesting video.
Interesting tips on what to do with the coke. 🚴Cheers GCN
A really useful video but you have a Red Bull energy drink on display there but no discussion on it v other drink options?
Loved this video, Connor's cheeky face outside the petrol garage 🤭very informative and nice and long, lots of info
As a diabetic what I usually carry for carbs is Dextro for quick sugars if I bonked, and I use flapjacks to just keep my levels up over the ride as they have some sugars in it that get processed quickly, but there is also quite a lot of slower carbs in it which keeps you good for longer. I noticed that if I just used quick sugars that I just go up really high quickly but then also drop again way quicker.
I see diabetic people using glocuse monitors, they can connect to your bike computer now aswell! . What a way to get precise numbers to keep fueling stable and in track.
@@JamesDownes yeah there are a few specific ones that can do that, but those aren't covered under my insurance sadly. I can however connect it to my smartwatch so that helps a lot
@@JamesDownes They are a game changer for sure, however all CGM's run about 10-15 minutes behind what is actually happening. So, when I see 130 with an arrow down, it's time to eat. Otherwise, the beeps happen after I've already stopped and finished treating on the side of the road. But still, for the first time in 32 years, I can see what my blood sugars are while on the bike (and not fishing it out of my back pocket, taking off gloves, etc) which is amazing.
I always switch off the CGM alarms because CGMs are notoriously inaccurate during intense exercise. I just check on my watch once in a while. Make sure your insulin levels are not too high so you don't have to refuel unnecessarily.
I was waiting for him to shout out boost bars! Also saved my arse plenty of times!!
I would like to see what a sports nutritionist says about eating a lot of carbs 24 hours (or even 36 hours) before the big ride (i.e., "carbo loading", as known to marathoners). The main advantage I see would be to load up the liver with glycogen stores, without the digestive system being full. You'd still eat on the morning of the ride, but not as much, in order to keep you light.
On our rides, we typically bring soups, or chili. Scot loves mashed potatoes, not usually at a gas station, more so in the south (USA). We were able to get the staff to spoon them into our jersey pockets.
Mashed potatoes directly into a pocket? Did the jersey survive?
@@lilbruin people were pissed
So the take home from this for me was a bit if what you fancy is usually good, but avoid eating/drinking a lot of fibre and fats as they slow absorption and may make you feel too full for comfortable riding. I have a question though - if I 'graze' on something like haribo or jelly babies (say one or two every few minutes) is that as good/not as good as waiting 30-40 minutes or whatever and dropping a load of carb in one go? Great video, thanks 🙏👍
The sugary items would be an absolute emergency for me. I tried a Bar One on a 50km ride and it gave me a short high and an incredible energy crash afterwards. I now plan my food/drink for every ride I do.
Good advice hopefully I won’t have to use. Thanks
I always get something protein rich too to keep me going longer, typically a mince pie, good sodium levels too.👍
Mid ride pie... we like the sound of that!
Sounds strange, but I make dates mixed with coconut, cut into small cubes, and dusted with either coconut or dehydrated marshmellow powder. In endurance racing or intense hiking, 1-2 small cubes every 30 min with an electrolyte drink keeps the bonk away and, for me, does not impact my GI until Im completely in a parasympathetic state...home, but to counteract that, when I get home, cheese and grapes or leftover steak stops the code brown. Btw. If you've never dehydrated marshmellows before, they are amazing and dissolve for an instant sugar hit and crunch for that mouth feel.
Replace lost sweat with Pocari Sweat from the nearest drinks machine. Coin operated drinks machines are far more common than petrol stations (to use your vernacular).
Not in the UK they aren't 🙂
I'm switching to a low-carb diet to train my body to burn fat for fuel. My nutritionist says that your body can turn fat into energy quickly enough to be useful on a ride. Eating simple carbs without protein or fat to slow the absorption will result in burning through the carbs very quickly. Better to eat complex carbs such as grains (bagel) with a fat/protein is the best mix.
Only bonked once big style in Spain on 100 mile ride after 5 big climbs. Couldn't ride on flat even kept passing out for few seconds.walked with bike to Petrol station mile or so up road .drank 2lts of coke big packet of biscuits. Was champoin after 20mins .rode another 35 mile back to base
All calorific foods provide energy, not just carbs, Fast will give you calories long term, while carbs are fast to absorb but will also make you more hungry.
DRIED RAISINS / SULTANAS are the absolute best. Compact & filled with crabs more than any other dried fruits or gels!!
Prefer the lobster flavoured ones myself ;)
The one product I wanted to hear about was the Red Bull. I'm going with as good or better then coke because it has other vitamins added on top of what the coke has.
Sorry @1000750, we ran out of time and didn't manage to cover all of the products on the table in this video. As with everything, Red Bull has its place and the key things to note are that a 250ml can of 'the bull' contains 27.5g of sugar, 0.25mg of salt (0.096mg of sodium) and 80mg of caffeine and *may, or may not, give you wings 😉Depending on which version you pick up you can also get some additional vitamins but, in-ride, they're not a priority so wouldn't swing the decision for us.
I get cramps 60mile plus. Looked up home made electrolyte drink. Cranberry juice, pomegranate juice, coconut water, lemon/lime juice and salt, worked for me on a 90mile ride, last 20 started feeling really with the help of some dates..
‘the staples’ LOL
I usually take some extra drink tablets or portions of powder in old vitamin containers with me on long rides, I've found that fizzy and/or syrupy drinks tend not to agree with me during exertion and I end up with the dreaded "runners trots". Very interesting vid to hear what the (rough) equivalences are between supermarket food and sports nutrition.
Great to hear you enjoyed the video 🙌 Sounds like you've got you nutrition sorted! Did you have to but in the hard miles to find this out?
@@gcn Bitter experience! Did a 10K and instead of drinking water or a drink I knew worked before the race I was suckered in by the offer of a free bottle of Lucozade Sport at the start point. Didn't quite have to go full Paula Radcliffe but it was the most miserable run of my life.
This is the video I needed! 💜 I usually get a couple Cliff Bars and a Red Bull, but Cliff Bars get old quick, and Red Bulls are like a 50/50 wether it’ll make me feel amazing or want to curl into a fetal position 😅 I have a question about protein; something to consider during a ride, or something for after because it’s harder to digest or something?
Generally speaking, protein should be saved for post-ride and carb intake should be the main focus. However, if you start going ultra long, you may want to consider some in-ride protein - the science is undecided on exact doses and timing but it's certainly something to consider (you might find reaching for more real food options during long rides results in a potentially impactful protein intake 'by accident')
Hahah classic hate when you got to stop at a gas station ⛽️ dang it! Here we go again 😂