When To Eat While Cycling – Cycling Nutrition


– Most of us are aware of the need to eat when we’re doing longer bike rides. Try surviving on water alone, and even a seasoned pro
is likely to come unstuck. (mumbled talking with mouth full of food) But when exactly is the best time to eat? (more mumbling) (upbeat music) – You can break this down into two parts, terrain and timing. So let’s start with the latter. – Yeah, for any rides
at 60 minutes or less, you’re probably not going
to need to eat anything. Anything longer than that though, and you probably will do. So a good place to start
is about 30 minutes into your ride because just like hydration and drinking before you feel thirsty, it’s a good idea to start
eating before you feel hungry. – [Narrator] From there
it’s a matter of keeping up with regularity, depending on how much you can stomach at any one time. You may want to opt for
something small every 20 minutes. For something more
substantial, every hour or so. This is where practise and
experience will come into play. Finding out what works best for you. The recommendation is
to consume between half and whole gramme of
carbohydrates per kilogramme of body weight per hour of riding. So you’ll have to do a bit of number crunching before your ride. – Once you’ve decided on your strategy, it’s a good idea to set
yourself some kind of trigger, which is going to remind you to eat while you’re out on your bike. That could be something
as simple as the duration you’ve been riding, trying
to eat at regular intervals. Or after an alarm that
goes off on your phone at regular intervals. Or maybe something you’re
going to see on the side of the road very regularly
that you associate with eating, like a town sign. Having this trigger in place
should mean that you don’t forget to dip into your
pocket while you’re out. – Yeah, it’s really
important that you maintain that pattern throughout
your ride, often when you sense that the end is
near, it’s very very easy to forget, but the last
thing that you want to do is end up crawling to the finish line or to the end of your ride. (upbeat music) – The second consideration is terrain, because eating while cycling
isn’t without its hazards. Because if you want to
eat while you’re riding you’re going to have to take
one hand off the handlebars. Unless of course you want to stop. – [Narrator] So it’s
important to think carefully about where you’re going to eat. And there are a few
obvious places to avoid. First the technical descent
because going at high speed with one hand on the bar
is definitely not easy. Even on straight descents,
you should use extreme caution simply because of the high speed. Climbs too can make things difficult since you’re going to be going hard enough that you’ll struggle to breath
and eat at the same time. Another place to be
cautious is when you’re behind another rider or riders. Unless you know them
well, and you’re confident they won’t randomly break
or swerve without warning. So if you’re at a big sporting
or gran fondo or group ride, try to get some clear
space between yourself and the strangers around you before you start reaching into your pockets. – Crosswinds could also pose a problem in terms of handling your bike, especially if you’re
riding deep section rims like we are today. So it’s another thing
that you need to seriously consider before you take your
hands from the handlebars. – So the best place to
eat, and you’ve already guessed this by now, when
you’re on a bike ride is on a nice straight
descent road that either flat or every so slightly uphill. So whenever you get to a road that matches this description, give
yourself a mental reminder that now is a great time to fuel. – Before we finish with this video, we should also say that if
you are new to the sport and you’re just currently building up your bike handling confidence,
there really is no hard in occasionally stopping your ride at the side of the road in a safe place to do your eating before you carry on. I’ll just finish this video on my own. (mumbling) Right, if you have yet to subscribe to the Global Cycling Network, please do so by clicking on the globe. We’ve got two more videos right now which might also help you. First of all, in the
bottom corner down that way is how to drink on the bike. And in the bottom corner
in the other direction is how to improve your recovery. – Want a bit? – I thought you weren’t going to offer.