Living Jackson

Benefits of cycling

How To Carry Your Calories: Stay Fuelled Whilst Cycling

– Hank and I are about to head out for a big ol’ day in the
mountains on the bikes. And we just started packing a few things we’re going to need to take with us. – So we thought this was
the perfect opportunity to show you guys just what
we take out on the bike, also how to pack it. Now we’re going on a long ride
so we’ve got a lot of food, but these tips will help you no matter what length of ride you go on. We’re heading up the Col de la Madeleine, so it’s going to be a
tough one, isn’t it mate? (chill techno music) – Let’s kick off with where
to put your bulky items. In my mind, they should always
go in the center pocket. Some may like a big bar, a banana, or maybe even a spare bottle. Putting it in the center
pocket is in my mind much more comfortable, but also
it prevents any heavy items from flapping around, and it therefore frees
up the other two pockets. As my left side is my least flexible side, I reserve my left pocket
for emergency goodies: food that I know I may need on the ride, but I know I’m not going
to be relying on them throughout the ride. So my emergency gel, for example,
would be wedged in there. I also use this pocket
as my mobile waste bin, wedging any waste I have
right down into the pocket and ensure that it doesn’t fly out. This then frees up my
right pocket, ’cause I have good access to this
pocket for the majority of the sustenance I’ll
be requiring on the ride. So any small bars and gels. (chill techno music) – [Hank] If you don’t often ride in a cycling jersey, fear not. There are many other options
available for carrying food. One of the most discreet
is the top jute bag, but you can also use a saddle bag as a way of carrying a bar or two, though you will likely have to stop to retrieve food from them. And finally, why not use a bum bag? In recent years, they’ve
gained massive popularity within the ultra endurance world and also within the mountain bike world, where enduro racers have
been seen wearing them. Oh, and also, Sy. (upbeat drum music) – How much fuel you require on a long ride is going to depend on a few things, namely the length of the actual ride, the intensity of the ride, and also your own
personal fuel efficiency. To sustain peak intense
exercise you need to aim for around 60-90 grams
of carbohydrate per hour for every hour you ride. And this does sound like
quite a lot, and it is going to require some sort
of mathematical calculation. But luckily these days,
nutritional products have this stamped quite clearly on the outside of the packet. And that’s also true
for natural foods, too. For Hank and I today, this roughly equates to one and a half bottles
per hour, so around 750 mils, with 30 grams of carbohydrate mix in them. It is a hard, tough ride after all. We are going to need to top
that off with an energy bar or a sandwich and the gel each hour. And that will get us in the ballpark of 80 grams of carbohydrate per hour. The reason for doing this is
we get to the end of our ride well-fueled, not over-fueled, and it will help our
recovery for the next day. We are here in the
mountains for a few days, so that is important. One final thing to note
is that you should eat little and often, don’t wait 60 minutes between topping out your energy levels, instead aim for around 15-20 minutes. This’ll make your body much happier. (upbeat music) – Sports nutrition bars
and gels are fantastic. They’re designed for purpose,
but we are huge advocates of taking on some real food. Now there are many reasons for this. For example, if you’re doing a long ride, or even a back-to-back sports eve, then you want some variety in there. That’s equally as important
as getting the energy gels. Now we would advise you go by a strategy. Me personally, I would
normally take an energy bar at the beginning of a long
ride that hits the energy up, spikes it, and gets you into that rhythm. Once you’re into that
rhythm, the middle two hours, we would suggest you then
take on board some real food, maybe a banana, I had jam sandwich, the pros like to take those rice cakes, and then go into that last
hour where you want that boost, you want that little spike of energy to get you to the finish line. This is when you want to
deploy the energy gel. That will give you that hit, and that will get you to the finish. (chill electronic music) – If you have the time
in advance to think about taking an extra something
in case you get lost and spend longer out, or you
misjudge your requirements for the day, try these tips. Now personally, I’ve never tried this, but I don’t see any reason why
I couldn’t remove my bar end and keep an emergency gel up in there. And you can get quite creative with this. Why not tape a couple of bars or gels underneath your saddle, or better yet, actually inside of a saddle bag? And if you have a bottom bracket
spindle that’s big enough, you can quite easily pop
an emergency gel in there. Think of these bodges as the
first-aid kit in your car. You’ve forgotten it’s there, but if you really needed it, it is there. (chill electronic music) – I’m four hours in, I’ve run
out of things in my pockets, and it’s starting to rain. I need some energy, and I
don’t have any energy gels, so I’m going to look for
a shop because I need a classic Mars Bar or a sugary bar, or even that really popular
brown carbonated drink. Yup, I’m sure you know the
one I’m thinking of. (grunts) – Hopefully you’ve had a little insight into how to effectively
carry your food on the bike, and you’ll now be well-fueled
for your next long ride. – Yeah unfortunately we
can’t help you with the rain, because we haven’t
really prepared for that, but if you did enjoy this video, then make sure you give
it a big thumbs up, and for more how-to videos,
why don’t you click on Chris, ’cause I seem to like to do that.

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