How To Use Nutrition To Enhance Your Cycling

(upbeat energetic music) – Nutrition plays a vital role
in better training strategy, and what you eat has a direct
impact on your performance. Cool, Hanks on a good day. – We’ve all heard of the infamous bonk and its unwanted effects of running out of energy too soon into a ride. – So hopefully, we’re going to
show you how to prevent this and not end up like that. – That’s a big bonk. – Try to use a range of different foods when fueling on our bikes. It can be mentally difficult to get all those carbs in when out on your bike. – Variety’s spice of life
really can help throw that little bit of extra
something in your pockets to look forward to throughout the ride. This can be anything really, from well, a bar, to a little bit of Haribo, if I can find it in my
pockets, yeah I can. Little bit of Hari’s, you want that James? Can help to have that
something to look forward to throughout the ride when you’re too tired to think about it and you just don’t feel like eating. – Equally, find out what works for you. Brands these days like Enervit have such a wide variety
of different products. So all I suggest you do, is
go out on your training rides, get a load of different
products, try of them all. That way you know exactly
what works for your stomach. So when it comes to racing, hopefully, you won’t have any upset stomachs, ’cause, well no one needs that. It’s possible to metabolize up to 90 grams of carbohydrates, per hour
of endurance exercise. Look at the nutritional content of what you plan to take on your ride, including the carbohydrate
content, and do the math. Organize your pockets so that you know what you should’ve consumed
at the end of each hour. – Once you’ve found what works for you, try and stick to that brand or product. Definitely don’t go mixing
things up on race day, you don’t want to risk
upsetting your stomach. – Training is no different to competition. You want to maintain a good
amount of carbohydrate intake throughout those hard training sessions. The last thing you want
to do is underestimate how much energy you’re going to need for those hard sessions. That way, you’ll get the
most out of every session. When it comes to those shorter rides when you don’t need so much fuel, I would suggest you go
for the healthier options. So a bit of fruit, like
a banana, a cereal bar. What you don’t want to do, is
fill up on those junk food, like croissants, ’cause
that’ll do more damage than good when you’re training. – Fasted rides have been much
talked about in recent years, with potential performance benefits of improving fat metabolism, and also, positive performance gains. Now, everyone is different. So it’s worth giving fasted rides a try to see if they work for you. Personally, they didn’t
really work for me. I just love my breakfast too
much, but you never know, it might be your next big thing. Try 45 to 90 minutes of fasted
ride in before breakfast, with maybe a coffee or tea as
you’re heading out the door. Don’t forget, this is all
about getting your body used to using fat as an energy source, as well as carbohydrates. So, keep it relatively steady. Don’t try any big, intense efforts. Just take this for me
mate, thanks, thanks. All right, I’ll catch ‘ya in a bit. – If this works for you,
and you can get used to it, you can potentially give your
body an extra source of energy using fats and carbohydrates
on those longer rides. We would though say start
small, start with a ride like Connor’s doing,
around 30 to 45 minutes. Work your way up to 120
minute ride before breakfast. It’s also a great way of
getting a bit of training in before you start the day, or even work. (soft fun music) – Timing is a crucial
part to fueling on a ride. Try not to eat everything in one go, instead, spread out through
the duration of the ride. – I always found it very useful to have a time function up on my
head unit or bike computer. It’s very useful to have the
time there in front of you, to remind yourself to
eat at regular intervals. You can see every 30 minutes
I need to eat something, and you get it in your belly. – Equally, it’s good to get a good portion of carbohydrates in before the ride, porridge, Wheetabix, or brown toast. Then every 30 minutes, look to have little top-ups on your ride. – Keep those tanks topped up. It is so easy to forget to eat at the beginning of a ride. Making sure you have schedule to stick to, can really remove the guess work, out of when you last ate, and
when you need to eat next. – Cycling is a great way to
stay healthy and lose weight, but there is a big
temptation to carry on eating throughout the day after your long ride. – Yeah, try to be conscious
of what you’re eating for the rest of the day. A good plan, is to fill up
on fruits and vegetables. For instance, try having
soup, or a big bowl of salad before your main meal to
help alleviate that hunger after a long day’s training. – How’s your salad? – Lovely. – I’m losing weight. – Don’t forget to drink. It’s the number one phrase heard from pretty much every team gone, every race around the globe. It’s so hard to remember, that even the pros need reminding. – [Cyclist] Remember to
stay hydrated Connor! – I’ve got two bottles there mate. Hydrating properly is
part of nutrition too, and it’s very important
that you take constant sips throughout a ride. When the temperature heats
up, it is even more important you get those fluids on
board, just like this. Maybe not quite like that,
but you know what I mean. Using an isotonic mix
in your water bottles will make a massive
difference, and help make sure you replace any lost
electrolytes lost from sweating. Enervit recommends including two scoops of their isotonic mix in
a 500 mil bottle of water, and consuming one of these every hour in addition to plain water. Forgetting to drink,
and becoming dehydrated can really limit your
performance, so remember to do so, and keep your fluids topped up. Even when you don’t feel the
urge to drink on those long, cold winter rides, it is still important. It is surprising how
much sweat you can lose underneath all those winter layers. So we hope these nutrition
tips help you manage your training that little bit better, keeping you out on the road
for long around faster. – Don’t forget to give
this video a big thumbs up. – And for more how-to’s, why
don’t you click on Connor.

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89 thoughts on “How To Use Nutrition To Enhance Your Cycling

  1. HAhaha thanks for the uploads peeps and hey tall boy has such a deep voice haha NICE! If Conor and the new girl are going to be a part of team GCN now I am sure they will fit right in. GL peeps.

    Peace & Love.

  2. Now if you have a new female presenter a show on female cycling pay would be good. Female cyclists may / may not feel more comfortable speaking to a female about this subject.

  3. Welcome the new presenters, great show.
    Of course some of us don't like to shove factory-made additive-riddled, overpriced crap into ourselves.

  4. Shouldn't you have mentioned having protein after your ride to aid in recovery? Also, riding in the winter or colder months, we lose fluids simply by breathing in colder air and the moisture in our breathe as we exhale. As always, great channel and thanks for the videos!

  5. Does anyone else here have diabetes? I struggle with what and how much I should eat on my rides. Anyone advice would be greatly appreciated.

  6. I can't wait to see a video on Conor's bike. I'm interested to know some of the challenges he faces as an extremely tall rider and the solutions to these problems.

  7. Fig Bars from Dollar Tree (or PoundLand, if you're in England.)
    Cheep, dense, easy to pack, not individually packaged so byob.

  8. Can you once make a video about how many our of weekly training (for different goals, different periods of the season and different time capacity of the rider) does make sense. And how to split these hours on the days. This would be very helpful!

  9. How does one know how much they should actually be consuming without over/under fueling, having never done a test to know how much how much they burn? Is there a table or conversion chart?

  10. Good stuff guys.. nice to see Manon and Conor leading the way too! Hank, your the old hand now mate! Whoosh… 🚴🚴🚴👍🏻👍🏻👍🏻

  11. Great presenters, both of them! And … red nails on handlebars, now thats eye catching! Nearly as much as the hankish mustache attempt 😉

  12. Fasted rides = muscle wasting

    Your body reverts to metabolism of protein, not fat, when you have an inadequate supply of glucose during aerobic exercise. The amino acids in your muscles are metabolized into glucose and other byproducts such as ammonia. If your sweat smells strongly of ammonia, you know that you are harvesting protein to fuel your ride.

    You will see dramatic weight loss, as the other main byproduct of muscle metabolism is water to flush the ammonia out of your system. The weight will return when/if you regain the lost muscle mass.

    Your body is literally eating lean muscle. It's silly to train without basic nutrition.

  13. If u got efforts at thr time you need to eat or short efforts in a 3 hour ride and efforts every 10.mins excluding a warm up or cool down when do you eat

  14. No mention of Stroopwaffels? 🙂 And I echo all the other posts here about what a good job the new presenters did!

  15. The pictures of me crossing the Seattle to Portland (double century) finish line barely look like me. My stomach was so bloated from all the energy product and food I'd been guzzling to avoid bonking. I won't list the main product I used, because I think it's a great product and this would not be a great endorsement. I wish I'd eaten more real food in the morning and the night before… and even the week leading up to it.

  16. From the the background noise on the climb, it sounds like GCN must of have gotten a new support tractor to go along with the presenters. May I suggest a muffler for the next video.

  17. Great video and wow… Manon and Connor are great! They feel very comfortable already in their first video. Great addition to the team.

  18. Very well done Conor and Manon! Good vid. Most important comments for me: don't over eat before you ride and eat early and often during the ride!

  19. Hey !
    i'm a mountain biker, wholeheartedly. I haven't even touched a road bike once in my life (not out of disgust but because they weren't that available where i live). I still have subscribed to your channel and watched nearly every video because DAMN you make good content!

    Keep up the great work mates!

  20. Eat Tahini Halva. Lightweight and an almost perfect balance of slow and fast release carbs, fat and protein. Plus a huge range of flavours, and you can make it at home. The downside is that it can cloy in your mouth so you do need to drink – no bad thing.

  21. I'm confuse there is a woman presenting GCN, don't get me wrong it's very nice having a woman presenting GCN, but it's confusing for me. Where did she come from? Wasn't this channel just ugly blokes cycling? She's new isn't she?

  22. Brilliant addition to an already strong line up of presenters. Looking forward to seeing more of Conor and Manon in the coming weeks..

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