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doolols

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Energy replacement
« on: January 31, 2012, 01:36 »
What does everyone use when out on a ride? A combination of some energy bar and a glucose drink? Or stop for espresso and a piece of cake?
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  • DinZ

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    Re: Energy replacement
    « Reply #1 on: January 31, 2012, 02:14 »
    What does everyone use when out on a ride? A combination of some energy bar and a glucose drink? Or stop for espresso and a piece of cake?

    I stick to muesli bars (when i remember to eat them) but generally am only out for 2 and a bit hours so do not really need any more than that
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  • mew

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    Re: Energy replacement
    « Reply #2 on: January 31, 2012, 02:56 »
    Usually some kind of bar, one that is edible and doesn't get stuck in my throat! also, I like it to have at least 200 calories or it's not worth carrying.
    In addition I usually have some Shot Blocks, preferably caffeinated.
    In the summer will add a bottle of power drink in addition to a bottle of water.

    My thing is to tank up on an espresso before I go out.
    then maybe a mexican coke on ice after if it is really hot.  :-X
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  • DinZ

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    Re: Energy replacement
    « Reply #3 on: January 31, 2012, 03:00 »
    Usually some kind of bar, one that is edible and doesn't get stuck in my throat! also, I like it to have at least 200 calories or it's not worth carrying.
    In addition I usually have some Shot Blocks, preferably caffeinated.
    In the summer will add a bottle of power drink in addition to a bottle of water.

    My thing is to tank up on an espresso before I go out.
    then maybe a mexican coke on ice after if it is really hot.  :-X

    yeah that can be an issue with the muesli bars. stop at lights, grab a bite, lights change, riding with mouthful of dry muesli. plenty of water to wash it down

    i usually drink half a protein shake before hand and the other half afterwards (usually because i cannot stomach actually eating food at 6am)

    have recently started having an endura recovery drink after hot / long / hard rides. not really noticed much impact but then my nutrition is generally terrible.
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  • mew

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    Re: Energy replacement
    « Reply #4 on: January 31, 2012, 03:03 »
    Dave you reminded me that AFTER I usually hit my refrigerator for a glass on chocolate almond drink....I don't like milk so this is good for replacement.
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  • Quixote

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    Re: Energy replacement
    « Reply #5 on: January 31, 2012, 21:22 »
    My pre-ride meal is usually espresso, FRS, a banana, and a toasted pita or bread. I carry a ClifBar and one of my water bottles has an electrolyte concoction. If I get hungry on the road, the only thing I ever buy is a small bag of chips at a convenience store. This is usually good for up to three hours of riding. (Nothing too special...I don't ride competitively which would probably make a difference in the routine diet).
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  • Zam

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    Re: Energy replacement
    « Reply #6 on: January 31, 2012, 23:20 »
    Before a ride i usually have tea and cookies, during a ride its water and after i finished riding i make myself an orange/pineapple/mango juice.
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  • mew

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    Re: Energy replacement
    « Reply #7 on: January 31, 2012, 23:28 »
    ZamZam you don't sound like you get enough calories! ha.
    I eat everything in sight after a ride....
    ..and no I am not tubby  :-[  :D
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  • DinZ

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    Re: Energy replacement
    « Reply #8 on: January 31, 2012, 23:36 »
    ZamZam you don't sound like you get enough calories! ha.
    I eat everything in sight after a ride....
    ..and no I am not tubby  :-[  :D

    I am a tubby but my nutrition is terrible. as i have increased the amount of riding i do i have realised on days i ride i do not eat nearly enough and not soon enough after the ride. then after 2 or 3 days of food deficit i get too tired to ride and so hungry it drives me nuts. Therefore get 2 or 3 days of little exercise and waaaay to much food. hence still a tubby

    am starting to get my head around the importance of eating more before / during / after riding to aid in recovery and remove the slumps / hunger pains.

    now i just need to start putting it into practice. Yesterday went for ride in the morning drank protein shake (half before and half after) then ate nothing until breakfast a couple of hours after the ride. salad for lunch and small dinner at about 8.30 and that was it. wondered why i woke up sluggish this morning.


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  • Drummer Boy

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    Re: Energy replacement
    « Reply #9 on: February 01, 2012, 02:12 »
    Just water for me, as far as drinks go. Any kind of energy drink mix/combo tends to leave a coating in my mouth that only makes me thirstier in the end. Same for any coffee or espresso. I could never have that in the middle of a ride. Plus, I've never noticed any benefit whatsoever from any kind on supplement drink while on the bike. It just makes for expensive water (for me, at least).

    For energy I do like some of the Cliff products (nothing with caffeine though) but it gets pricey over time. I've been into some of the shot blocks for the past couple of years, Cliff bars too. Hammer makes some nice bars as well. Theirs tend not to be so dry, which is nice. But again, expensive.

    One thing I really like is dried figs, especially the black ones. I cut the stems off and fill a small sandwich bag with a bunch of those. Works great. Figs and water: cheap and healthy!
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  • mew

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    Re: Energy replacement
    « Reply #10 on: February 01, 2012, 03:39 »
    You are right DrummerB that they get expensive. Homemade peanut butter or oatmeal cookies do well too, and I only eat about 3 or 4 shot blocks at the most on a long ride....or less. They just give me a nice little boost.
    By the way good old Paydays or Salted Nut Rolls work fine too!
    much cheaper.

    I really get tired of bars too.

    Dave, you will feel so much better if you do pay attention to your diet/food consumption and be happier! good for trying ....(do I sound like another fruit-based vegan somewhere else???)  :-X  sorry
    anyway good on you for getting back on your bike! keep it up
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  • Tapeworm

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    Re: Energy replacement
    « Reply #11 on: February 01, 2012, 05:25 »
    Just some little tidbits:-

    1) Any carbohydrates consumed whilst exercising will go directly to the working muscle (in case we didn't know that) hence eating on the bike and/or just before can be a good idea depending on the duration/intensity.

    2) Been experimenting with packaged baby food for an on bike snack. Not too bad but some are more calorie dense than others. Quite yummy though and quite mess free. Just another option.
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  • badger60.1

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    Re: Energy replacement
    « Reply #12 on: February 01, 2012, 12:06 »
    i usually use high5 energy drinks and usually sis caffeine energy gels
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  • GreasyMonkey

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    Re: Energy replacement
    « Reply #13 on: February 01, 2012, 12:35 »
    Depends on the length & intensity of the ride, also it's purpose (which more or less dictates length & intensity)

    For fat-burning LSD stuff, usually only water to drink, nothing to eat - makes me keep the intensity down low.

    Once I start doing the hard hammer stuff for ITT's, or long, hard climbing-repeats or intervals on the ergo, Aquarius sports drink and if I need food (2hr+), then fruit cake (as described in "The Kitchen" thread).......
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  • Drummer Boy

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    Re: Energy replacement
    « Reply #14 on: February 02, 2012, 00:51 »
    Homemade peanut butter...
    By the way good old Paydays or Salted Nut Rolls work fine too!
    Mmmm, Paydays. Now I have a craving. As far as nut butters: For long rides I will often prepare one or two whole wheat wraps with either peanut, almond or cashew butter. Sometimes I'll add some shaved bits of dark chocolate as well. I wrap that in tinfoil and it keeps quite well in my jersey pocket. It's nice when I need something more substantial a few hours into a ride. Not good if you're low on water though.
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  • Night Rider

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    Re: Energy replacement
    « Reply #15 on: February 06, 2012, 04:55 »
    What does everyone use when out on a ride? A combination of some energy bar and a glucose drink? Or stop for espresso and a piece of cake?

    Under 80km rides just two water bottles and a muesli bar.

    90km to 120km rides. 1 water bottle, 1 Endura drink bottle, 3 bars, banana and if there is some decent climbing then a gel as well.

    Over 120km. Same as above but stop for more food along the way.
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  • « Last Edit: February 06, 2012, 05:06 by Night Rider »

    42x16ss

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    Re: Energy replacement
    « Reply #16 on: February 21, 2012, 00:05 »
    My favorite fuel on a ride are Carman's muesli bars. They are soft enough to be able to chew them down without inhaling them and taste really good too. For long rides (100km +) I'll take two, a banana and 2-3 gels.

    I'm not a big fan of sports drinks so I generally take water or weak lemon/lime staminade.
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  • DinZ

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    Re: Energy replacement
    « Reply #17 on: February 21, 2012, 00:21 »
    My favorite fuel on a ride are Carman's muesli bars. They are soft enough to be able to chew them down without inhaling them and taste really good too. For long rides (100km +) I'll take two, a banana and 2-3 gels.

    I'm not a big fan of sports drinks so I generally take water or weak lemon/lime staminade.

    After a bit of experimentation i also settled on Carman's. Soft and easy to eat.
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  • 42x16ss

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    Re: Energy replacement
    « Reply #18 on: February 21, 2012, 04:30 »
    Easy to eat is the main criteria! I learned my lesson when I choked down (literally!) a crunchy Uncle Toby's muesli bar about 4 hours into a ride :D
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  • DinZ

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    Re: Energy replacement
    « Reply #19 on: February 21, 2012, 04:39 »
    Easy to eat is the main criteria! I learned my lesson when I choked down (literally!) a crunchy Uncle Toby's muesli bar about 4 hours into a ride :D

    Yeah be natural nut bars and muesli bars all proved to be too dry.
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  • Tuart

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    Re: Energy replacement
    « Reply #20 on: February 21, 2012, 06:19 »
    I'm an energy guzzler and drink water like its out of fashion. Particularly in summer I've been known to take 4 water bottles with me on a ride, usually have one filled with sports drink. I take energy bars on longish/tough rides as well, generally take some sort of food (museli bar) on a ride that's over 40km otherwise I just get too hungry.
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    BlueBuzzard

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    Re: Energy replacement
    « Reply #21 on: February 27, 2012, 16:11 »
    I usually take Breakfast Bars of some description if I'm going to be out for up to two hours or more and eat one of those every 15 miles or so. Drink wise I make up a bottle of Squash (Orange usually) and add a few spoonfuls of sugar and a small amount of salt, far cheaper than all the branded stuff and works for me.

    If I'm on an event I'll usually take the same stuff with me and at the feed stops grab something savoury rather than all the sweet stuff on offer, although that does depend on how I feel when I get to the feed station!
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  • Drummer Boy

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    Re: Energy replacement
    « Reply #22 on: February 29, 2012, 00:01 »
    I've been working on a homemade version of what I currently refer to as "Chocolate Rice" for lack of a better term. But I need some suggestions.

    First off, it's awesome! Basically, I cook up some rice, add in freshly melted semi-sweet chocolate chips, raisins, and a bit of honey.

    The other variations is to substitute the raisins with...natural peanut butter. Good god, the result is amazing! The "raisin" version tends to be a bit sweeter, and the peanut butter version a bit "richer." They're both great at room temperature or refrigerated. They're also really good pre or post training. Even after a few days, they remain pretty moist. I thought the rice would absorb most of the moisture over time but that doesn't seem to be the case, which is a good thing (of course I will experiment with different proportions).

    I also plan on experimenting with different chocolate options. The semi-sweet chips tend to have a flavor of their own which is stronger than what I prefer. I'd like a very dark chocolate with very little sugar so that I can control the sweetness more by the amount of honey.

    My question is: Does anyone have any good ideas about how to take this stuff with me on the bike? I could put clumps of it in a plastic bag, but it would likely turn into a mess rather soon, especially on hot days. It's way more edible that Cliff Bars (similar ingredients, to an extent), which tend to be pretty dry and sometimes a bit tough to chew, but transporting my concoction conveniently is the trick I haven't yet figured out.

    Any suggestions?
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  • Anthony Moan

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    Re: Energy replacement
    « Reply #23 on: March 03, 2012, 18:14 »
    Try these granola bars cos I have no suggestion, cos I do not understand you, cos... this article is from dec 2011 Triathlete magazin.
    Maybe I would try to bake it, if not to complicated.



    Hint, I do not know why pics can not get any bigger (it is 2mb for Christ sake) but try Ctrl plus + button after you click on pic, it is readable then.
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  • Reverend Fred Saves!!

    42x16ss

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    Re: Energy replacement
    « Reply #24 on: April 16, 2012, 07:53 »
    Here is a simple product (it's just honey!) that is really popular over here:

    http://capilano.com.au/products-page/product-category/honey-shotz-7g-sachets/

    $19 for a box of 100. They might look a bit gimmicky but they are easy to carry and cleaner than a small bottle of honey. Tastes good and doesn't leave you bloated.

    The best thing about Capilano is that they sponsor several local Men's and Women's race teams and events.
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  • Lanced Armprong

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    Re: Energy replacement
    « Reply #25 on: July 10, 2012, 22:01 »
    If I'm out for 2 hours, I usually get by with a small bowl of Oats so Simple porridge for breakfast with a pint of water with Nuun tab in (I sweat a lot and struggle with foggy head on long rides!).

    On the ride, I have 2 750ml bottles of water with Nuun tabs in, one Torq energy bar (banana one is tasty) and I take a Go Gel with me incase, but don't usually need it. When I get in, I usually have another pint of water with a Nuun tab (did I say I sweat much? :)), and then have lunch as it's usually a Sunday morning that I'll go for a bigger ride.

    During the week, if I'm riding after work, I'll make do with whatever I had for lunch (salad and potatoes or pasta).

    On longer rides/sportives, I really struggle to put more energy in as I find it hard to eat when pushing it. I find Clif bars quite good, or Mule bars (pina colada/apple strudel flavours) have got me by. should really start making more coffee shop stops!
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  • Anthony Moan

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    Re: Energy replacement
    « Reply #26 on: July 12, 2012, 07:52 »
    I usually take a lot of junk food and pain killers and squeeze every millisecond of life from them. It is like you are running your car on jet fuel, you never know when will explode 8) Energy replacement and healthy food is for weak people ;D
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  • DinZ

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    Re: Energy replacement
    « Reply #27 on: July 12, 2012, 08:11 »
    Tony runs on red bull and viagra
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  • Michielveedeebee

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    Re: Energy replacement
    « Reply #28 on: July 20, 2012, 11:50 »
    For all rides up to 3 hours I eat nothing, only water for drinks as well. If I go for a 4 hour ride, I usually take 2 energy bars. Eat one after 2.30h and 1 after 3 hours. If it's a hilly ride I might take Isostar(in my bidons) with me as well.
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