I've been reading the comments on the "fish and chips" topic with interest, as I've been thinking about my own approach to fuelling for rides recently.
I think we're probably all in agreement that mid-ride stops for cake or lunch are A Good Thing, but in my mind are only really relevant when you're riding in a group. I'm not one to sit in a tearoom or pub when I'm out by myself, so in those situations I prefer to refuel whilst I'm on the bike.
Before now, I haven't been doing much at all, just relying on whatever I'd eaten earlier in the day (or the night before), and then taking gels at points where I needed a boost. I do use electrolyte tabs in my water bottles, but they of course don't provide any energy.
However, I'm continually going further and faster, but in doing so am finding that fatigue definitely now sets in as the distance racks up, which I suspect is a consequence of not taking on enough fuel.
I don't particularly want to increase my gel intake, as it won't do either my bank balance or my toilet bowl any favours, and I've never really got on with energy bars either. If anything I find them less palatable than gels.
I've therefore been looking at the various tubs of powdered energy drinks that are available. Having an energy source as a drink makes sense to me, and as they mostly contain electrolytes then I can seemingly dispense with the separate tabs too.
It's a bit of a minefield of choice though. Do many people use these and, if so, are there any particular favourites out there?!
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Eating solids on long rides is important though - solely sugary liquids like gels and energy drinks will do your guts no favours, and you need a little bit of slow burn stuff in there anyway. So even if you don't immediately like it, you ought to be eating bars or flapjacks or bananas or even just a sandwich. The pros do.
I use High5 Mojito Energy Source....nice, needs more Rum though. Zipvit bars (good ingredients, very nice taste - all flavours) and a mix of High5 and Zipvit gels/isogels.
I've looked into making some homemade bike food, like rice cakes, flapjack etc. and it's pretty straightforward to do, basically something a bit carby and if you can cram some vitamins and minerals in there too all the better.
Agreed. I saw Terpstra have a Banana and a sandwich during a stage once, it automatically made it cool to eat Bananas and sandwiches on the bike. I enjoyed my squashed sandwich the next day.
There's a far cheaper approach, if you fancy a few minutes extra faff. Buy a box of glucose and a box of fructose, and mix them in a 2-1 ratio (I usually go somewhere around 28-14) and then add in a good pinch of salt and flavour with your favourite cordial (adjust your sugars depending on the sugar content of the cordial I guess).
Same goes for energy bars, though this is a LOT more faff... you can make rice cakes very cheaply. Google the Team Sky recipe - think it's on the Rapha site. Ignore the flavourings they use though, because coconut oil and cinnamon is not very nice. Just experimented yesterday with peanut butter and chocolate spread, and it was a proper winner. I reckon PB and jam would be ace too.
The traditonal first one that Alan Lim did was bacon and eggs, really good ride food.
The Feedzone book is worth a buy for what you save on buying foodwise I think easily.
Get sample packs of a few and try them out, some sports nutrition places like GNC/Holland & Barrat usually have some in.
Brand X's 'Lemon' usually tastes different to Brand Y's lemon, so a few sample packs can save you the £30 for 2kgs of the stuff (bulk buying works out cheaper), only to find on ride one you think it tastes horrible!
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