{"id":133344,"date":"2016-02-02T14:18:19","date_gmt":"2016-02-02T12:18:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/?p=133344"},"modified":"2016-02-02T14:18:19","modified_gmt":"2016-02-02T12:18:19","slug":"how-to-fuel-your-long-distance-ride","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2016\/02\/02\/how-to-fuel-your-long-distance-ride\/","title":{"rendered":"How to Fuel Your Long-Distance Ride"},"content":{"rendered":"

If you\u2019re cycling over 50 miles and taking in some hills, you need to start thinking about fuelling your ride.<\/strong><\/p>\n

The night before<\/strong><\/h2>\n

\"When<\/a><\/p>\n

When you see professional tour cyclists eating on their bike, they\u2019re fuelling for the next day.\u00a0 The pros need about 8000 calories a day, but they need to average 25 mph including mountain climbs.\u00a0 You can\u2019t sustain that kind of effort without stocking up in advance.\u00a0 Have a meal with lots of carbs and your body will start burning them the next day \u2013 heap your plate with pasta, with a little protein and a rainbow salad.<\/p>\n

Gels<\/strong><\/h2>\n

The pro peloton cycle over 100 miles a day for weeks on end, so they use gels with a rich balance of slow-release carbs and quick-release sugar.\u00a0 Sugar packs a lot of energy into a small space, and our evolution means we favour the taste \u2013 it\u2019s easy to eat.\u00a0 Eating 8k calories a day isn\u2019t easy or fun, so if you\u2019re on a high-energy ride, the taste of sugar motivates you to keep reaching for your fuel.\u00a0 The downside to gels?\u00a0 Not everyone likes the oyster-slime texture\u2026<\/p>\n

The Bendy Yellow<\/strong><\/h2>\n

\"Bananas<\/a><\/p>\n

Bananas fit easily in jersey pockets, they\u2019re cheap, and a medium-sized banana is about 110 calories. \u00a0They\u2019re packed full of tasty sugar, which motivates your body to eat them, and provide a sizeable chunk of your recommended daily allowance of potassium, magnesium, and vitamin B & C.\u00a0 A study at The Appalachian State University\u2019s Human Performance Lab equated eating half a banana every 15 minutes to drinking a premium branded sports drink every 15 minutes.\u00a0 Energy, naturally.<\/p>\n

Ginger Cake<\/strong><\/h2>\n

I met a veteran cyclist on a century, and during the few miles we were together he tucked into a McVities Jamaican Ginger Cake.\u00a0 It\u2019s sugary, high in calories, easy to store, and this tasty alternative to gels really motivates you to keep refuelling throughout your ride.\u00a0 You don\u2019t have to spend big bucks on \u201cperformance\u201d foods, so have fun experimenting with different flavours and textures.<\/p>\n

Water<\/strong><\/h2>\n

\"Keep<\/a><\/p>\n

Keep yourself hydrated, but you probably don\u2019t need as much water as you think.\u00a0 If you\u2019re cycling in hot conditions, make sure you have a couple of bidons to hand, and remember it\u2019s about replacing what you sweat.\u00a0 Adding a teaspoon of sugar and a pinch of salt to a litre of water is just as effective as splashing out on expensive \u201csports energy\u201d drinks \u2013 the salt will help balance your electrolytes.<\/p>\n

The convenience of Jelly Babies <\/strong><\/h2>\n

Jelly Babies, or Jelly Beans are portable, small, sweet, and easy to get from pocket to mouth.\u00a0 They have a good tolerance to temperature and don\u2019t spoil easily \u2013 they\u2019re less likely than bananas to turn into a load of mush in your pocket.<\/p>\n

Mix it up and keep on eating<\/strong><\/h2>\n

\"Unless<\/a><\/p>\n

Unless you\u2019re riding professionally, a combination of the above foods will be more than enough to keep you going on your ride.\u00a0 The trick is to start eating early so that your body is taking up the carbs for later in your ride.\u00a0 Practice opening food using one hand and your mouth \u2013 the last thing you want to do is fall off your bike.\u00a0 Eat sensibly and safely.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re cycling over 50 miles and taking in some hills, you need to start thinking about fuelling your ride.<\/p>\n","protected":false},"author":30,"featured_media":133347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[329],"tags":[],"global-categories":[],"class_list":["post-133344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-road-cycling"],"yoast_head":"\nHow to Fuel Your Long-Distance Ride - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"If you\u2019re cycling over 50 miles and taking in some hills, you need to start thinking about fuelling your ride.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2016\/02\/02\/how-to-fuel-your-long-distance-ride\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Fuel Your Long-Distance Ride\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re cycling over 50 miles and taking in some hills, you need to start thinking about fuelling your ride.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2016\/02\/02\/how-to-fuel-your-long-distance-ride\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-02T12:18:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2016\/02\/profi242424.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"525\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christopher Ashley\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2016\/02\/02\/how-to-fuel-your-long-distance-ride\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2016\/02\/02\/how-to-fuel-your-long-distance-ride\/\",\"name\":\"How to Fuel Your Long-Distance Ride - 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