This is an excellent 7 ½ minute discussion of a straightforward approach to carb intake to training-effect discussion. It really _is_ that simple. Now, get ready for the deluge of folks that will insist it’s much, much more complicated than that, and how your math is off, or how you’re not accounting for this, or for that. I’ve been making this argument for years with my cycling and running club members - some get it, most have not, but hey… what the Hell do I know? The ACSM have been proponents of this simple application like mad scientists (nutritionists??) since the dawn of sticky fuel for the body. Remember, folks, he's talking specifically about carbohydrates, don't confuse this with accompanying nutrition intake. 30 to 60 grams per hour of carbs for training-effect is the golden standard. And for anyone disbelieving this, if you’re the typical athlete whose body can oxidize MORE than one gram of carb per minute, then your body is definitively _atypical._ Good stuff, Jeff. Love this channel.
Red Solo Cup serious question.. I'm willing to try it.. eating exactly this type of carb based routine despite my weight of 100kg at 185cm with 280 watt ftp.. eating exactly the same carb based nutrition routine on all rides from recovery rides all the way up to bike races.. but is this advice really meant to be all encompassing for any of the different ride intensities? And any size Rider with any level of ftp and vO2 max?
@@Simo429 typically need to train the gut to get to 90g, even if it’s 2:1 maltodextrin to fructose ratio. 90g is good once your gut can handle it though 🤙
Great information... I will say this, the most important thing actually (for me at least)... Have breakfast, 1-2hours later prepare ride, but going to the bathroom BEFORE leaving the house is sooooo important lol.
Jeff I have watched literally every video you have ever released on both channels, and this was hands down the most helpful thing I’ve ever watched. Fueling has always seemed way too complicated to me. I don’t know why, of all the videos and reading I have ever done on the topic, but this is the first time it felt like it just clicked for me. Everest on Monday, will be applying your concepts!!
I don’t even bike but your race content and commentary is great and interesting for any, and as an endurance athlete, really makes me want to start. Thanks for the great videos
Peter Staubs I definitely want to but all of the cycling shops near me are unable to get road bikes right now as the US has a shortage, gotta wait until September
Thanks so much. I'm a type 1 diabetic (i.e. insulin dependent). I've struggled really hard with low blood glucose levels on rides and now I realize it's because I was seriously under fueling. With an insulin pump, you can reduce the amount of insulin you get, but that doesn't help with actually fueling your body to perform (if you're blood sugar runs high because you don't have enough insulin, your body breaks down any glycogen stores and then muscle which is inefficient and harms your speed over time; if your blood sugar runs low, your power will drop and to even maintain speed with a group, your heart rate will spike and burn even more energy dropping your blood sugars lower). Really appreciate this simple explanation and the examples. I used it for two rides this week and maintained perfect blood sugars, along with maintaining consistent speed and power rather than seeing drops due to decreasing blood sugar levels.
Do you think this would work for a type 2 diabetic as well? As you know some days are spent chasing glucose levels. Most doctors don't understand the demands of cycling...VERY FRUSTRATING.
About the amino acids: that particular one (GU) contains L-Leucine, L-Valine, and L-Isoleucine. These are all branched chain amino acids (BCAAs). There's mixed evidence about whether they delay fatigue and/or protect lean body mass and/or increase muscle hypertrophy. There's also mixed evidence they can contribute to fat storage and glucose insensitivity. Google around and you'll find various rabbit holes to go down. My personal opinion from looking at a bunch of the studies is that they are similar to the sugars in the energy gels: yes, this stuff is bad for you to eat when you're sitting on your couch, but when you're out riding, they are beneficial if taken in reasonable amounts.
The three amino acids noted above in prodigious amounts are found in Whey Isolate protein powders and in workout recovery powders. Among containing other amino acids, these powders (and amino acids) are for gaining lean muscle mass and muscle repair after strength training workouts. The amino acids can also contribute to increase endurance and energy output which may help cyclists in both long rides and in sprints. Personally, I've went from 225lbs to 201lbs in six months with healthy daily dosages of the amino acids as part of a calorie reduction workout program with resistance strength training and indoor cycling endurance/sprints, so I'm a bit hesitant to agree they contribute to fat storage unless picking up the remote is all the exercise one gets. My personal goals are first: Lean muscle mass increase and secondly, Cycling adaptation. I'm a previous competition level body builder trying to get back somewhat to my former self and quite possibly add amateur cycle racing to the mix. It's a goal I'm working on every day, so if you see a big muscle guy trying to ride a bike in a sea of super slim competitors, you can point and say, "It's him and he's 62." I feel, as you do, anything can be proven with the data found on the internet.
This was really great Jeff. Thanks for posting this. There is so much information out there, most of it marketing fluff. It's good to know it' just as simple as getting the right amount of simple carbs at the right time.
Dude I saw your C2C video on nutrition and it literally changed my life. For the past 3 years (when I started cycling) I just used water, then I moved to water with electrolytes. I always though fueling was for longer rides, sometimes I'd take a cliff bar and that's it. I got heavy into indoor training and though ok it's only 1 hour, maybe 1.5 hours max that's not long enough for carbs and fueling and all of that. Every session I'd get off the bike and my legs would be blasted for the rest of the night, like I had just done heavy sets of squats or something. Then I saw your C2C video that was like no that's not good, no matter how long the ride you need at least 60g of carbs per hour, even if it's a one hour workout. So I tried it out and the difference is insane. I can destroy my legs for 1.5 hours, get off the bike and after maybe 10 minutes I feel like I can go on another full length bike ride no problem. I'm just mad at myself for waiting 3 years to understand how important it is even on shorter rides. I'm the same with the concentrated water formula. For me drinking the full 2 scoops concentrated supplement in one bottle actually makes me more thirsty, what works perfect for me is splitting the supplement into two bottles. So each bottle is 30g of carbs but you can still get hydrated and not feel thirsty. A cliff bar is really good for the pre-ride setup. 250 calories, solid food, with 45g carbs.
Try mix simple syrup with your water, cheapest carb drink ever. 300g sugar, 150g water(salt to taste maybe 5g or just add you electrolyte mix to your bottle along with the syrup) dissolve the sugar on low heat then add 90g of the cooled mixture to your water bottle for a 60g carb drink.
Hey! Love your videos and I am guy who usually rides MTB, going to be purchasing my first road bike very soon. I am a Biochemistry major currently and id like to work with some teams dealing with nutrition, but we can all dream cant we... To be honest this isn't that hard and it really is this easy for the most riders. The amount of gains most amateur riders will get from nutrition may be easily off set by equipment or any number of factors. Its really important that you are eating correctly when off the bike as well or it will not matter the amount of carb loading you do.
If you can make a video for the food before and after. Like the breakfast and the right lunch or complements your take after a long ride. Thanks for this usefull video.
Just remember that most products have a mix of various carbs (starches like rice in a Clif Bar, complex sugars like maltodextrin and simple sugars like fructose). The immediate boost only comes from simple sugars that can convert almost directly to glucose which is what your cells use to make ATP. And, depending on your intensity, your body can convert some fat to sugar if you are going easy, like low Zone 2.
I calculated my fuel this same way for my 3 hour endurance ride today. Worked like a charm. My max intake seems to be about 60/hr spaced out so I’m eating at least every 30-40 minutes.
awesome! you'll find that if you stay on top of it (even sometimes when you're not hungry) you'll be extra strong on that last climb / last sprint when it matters most.
The 60g/hr number you mention applies to glucose taken alone, but there’s also science that shows that mixing carb sources (combination of glucose, fructose, maltodextrin etc) can allow your gut to absorb upwards of 90g/hr since the different carbs are absorbed via different transport mechanisms. Most sport nutrition will already have this mix done for you, so you can basically just take the formula you already use and extend it to 90g/hr instead of 60. It’s also worth mentioning that on pretty much any reasonably intense ride, your calorie burn is going to be higher than 360 cal/hr, so you’re always going to be depending on some amount of stored glycogen and triglycerides, which is why pacing on longer rides becomes increasingly critical, and why you need to eat your body weight in leftover pizza afterwards.
Nice and informative video, totally loved it. The last thing that you said about being an endurance athlete is totally true, at least for me. I love to be allowed to eat more food and not gaining weight.
Can't agree with you enough on that comment about just water. A pallet cleanser like that is so important to me on long rides and races to stay cheerful and actually want to eat the other stuff
For me the first hour is covered by the pre-ride meal. So if I'm riding 1 to 1-1/2 hour I don't consume any on bike nutrition. For longer rides I follow the presenters plan but minus one hour, or 60grams.
Great video! For me, I need to add sodium into the calculation, I'm a very salty sweater, always caked in white 2 hours in if it's above 75F and I'm pushing. I'll find myself getting horrible cramps in weird places if I don't stay ahead of it.
Another great video! I was hoping you might do a video on some supplements that might help performance? Maybe on sodium bicarbonate? Pre-workout drinks ? Beet juice ? (See what happens)
I mix 2:1 table sugar (sucrose) to maltodextrin powder in my water. This creates a 2:1 glucose to fructose ratio that alows you to digest 80-90g per hour instead of 60, exacty the same as SIS beta fuel does but significantly cheaper. 1kg Maltodextrin is roughly $5 so it works out very cheap. you can add fruit juice for flavour. Idea from cycling tips website
From "Glucose-fructose Ingestion and Exercise Performance: The Gastrointestinal Tract and Beyond": "In the past two decades, research has repeatedly reported the performance benefits of formulations comprising both glucose and fructose". Glucose + Fructose 2:1 is going to be better than Glucose for sure.
I hit gels first then chews last. It's nice to have something to chew on after an hour or so. Helps get the saliva going and that actually cues your digestive system, which means faster absorption. And I follow up the chews with a glug of water to help it even more. What do you think about pre-workout mixes, like ON Nutrition Amino Energy or Bare Fitness Flight? I know that I also burn through electrolytes/salts fast; still start to cramp on hot days with hard work, so I take one bottle of pure water and another mixed heavy with electrolytes (Camelbak or Nuun usually). Sometimes I'll use the one with caffeine if I'm feeling froggy, or it's a particularly long event I'm getting into. That's a personal thing though, different for each athlete.
60g of carbs * 4 (kcal) = 240kcal/h - that's the maximum number of energy we can provide for our body? (fats need more time? we don't count them here?) so how can you ride for 3-4h and burn (according to garmin/other computer) 3000-4000kcal ? (without being completely depleted waaaay before)
Internet says: About 60g of (!!) glucose can be absorbed hourly. so if we want more than 60g of carbs per hour, we need different sugars: Fructose (fruit sugar): Is a unique carbohydrate that’s not broken down to Glucose by digestion. Fructose passes through the wall of the intestine using a completely different set of Transporters to Glucose (GLUT5). Fructose does not get caught in the Glucose ‘bottleneck’ and it can provide your working muscles with an additional 30gram per hour of carbohydrate. some articles say about optimal 2:1 ratio of these sugars (60+30g carbs per hour), some on 1:1 (gives max 120g carbs/h ! )
Carbs are counted because they digest quickly and provide quick energy needed for cycling. You burn them quicker than you can digest, but you also have them stored in your body prior to the workout. Just need to keep refilling even early in the ride to make sure you're maximizing performance
@@NorCalCycling but glucouse, melotoxin, fructose are all carbs. it looks like limit of 60g/h is for glucose/melotoxin only, and you can add additional 30g/h of fructose (different digestion process)
Interesting. This is about the same amount of carbs I take (around 50g per hour). I am a diabetic and have a continuous glucose monitor, I get updates of my blood glucose every 5 min. At this rate I can maintain my levels. I have tried higher carb intake and my body cant even absorb them fast enough the levels stay steady and shoot up after the ride.
Very informative video! Straight to the point! Could you do more video on nutrition? How many carbs x day you eat? Do you think 7gr * kg of body weight can be enough for riding all days 2 hour? (im 70 kg 177 cm) Thank you from italy
There’s some slight misinformation here, the 60grams figure is a little misleading on three grounds. Firstly, It is actually typically around 90grams if you ingest fructose and glucose in the right ratio. Secondly, the number is also individual/differs per person. And thirdly, it is “trainable” in that you can increase your tolerance somewhat. Finally, both your carbohydrate needs as well as your ability to ingest carbs is dependent on your metabolic/work rate - at higher intensities your body diverts blood flow away from your gut, reducing digestive capacity
I just did my first 100 mile ride and thought I fueled correctly, 1 500ml bottle of sugar water, 4 stroop waffles. At 60 miles, I was out of food and only had a 1/4 bottle left. Did nt bonk but felt very weak at the end. Tot ride time for 100 miles 5hrs, 30 min.
Nice. GU gels are great but a little too thick for my liking. Did you go for professional bike fit or did you do it on your own? A video on that would be cool! Thanks :)
if you dont fuel properly is that why the body craves carbs for the next few days? I do long 5+ hour rides and short 2 hr rides, each have their own tss and i push hard but rarely fuel except at a coffee shop at the half way point. i always seem to need sugar for the next several days. could this be the reason?
I'm not a nutritionist, but to lose weight you need to be underfueled, and if you're underfueled you can't perform your best. It's a fine line to walk, and I think prevailing wisdom says lose weight in the off-season and never fast on the bike.
@ Kyle Cooper. You don’t have to underfuel to promote weight loss you just simply must stay in a caloric deficit. Whatever carbs you intake for the ride just deduct from your daily value. Never underfuel or ride in a fast. You will surely bonk and wind up gorging yourself when you get home. Remember you will stay in a catabolic state for up to 24 hours after an intense ride. 👍🏻
I understand that this channel is aimed at bicycle racing, but I am a larger guy just getting into the hobby and looking to lose weight. Would I still want to fuel 60g carbs per hour, or less than that and hope that my body uses some fat instead? I have been going for 2-3 hour rides, but usually only take a 32oz gatorade and water, which is much less than you recommend in this video.
For the (for me) occasional much longer group ride or brevet, say 200km up to 6hrs, what do you think about bringing 2-3 more scoops of powdered nutrition supplement to add to bottles as you stop and refuel? I kind of gave up on the powdered mixes because I didn't feel like it was hugely necessary or useful in the first hour or so and then I never had anymore for the rest of long rides when maybe it might have given me a solid or more quickly metabolizing energy source than the solid foods I was relying on.
pretty much. i guess if you're doing like below z2 (not sure why you would?) this might not apply. Also, if you're doing really high intensity efforts be mindful that you won't digest carbs as quickly during those intervals, and you don't want too much sitting in your stomach in those moments.
short answer: no. long answer: no assuming you are training for maximum performance which isn't just about the Z2 endurance ride, it's also about refueling and recovering for the next ride, and the next... which requires you to top off your glycogen stores. For weight loss or fat adaption, that's a whole can of worms i didn't get into in this video, but in summary, prevailing wisdom says lose weight in the off-season (because you won't be performing your best while riding at a deficit) and don't ever fast on the bike.
Where did you refill your bottles in Boulder Creek? I've ridden through there a few times but have not seen any fountains in the area. I usually refill at the fire station on 9 but that rarely gives me enough for 3 more hours.
I used to go to junction park on the north side of town, now I go to the gas station at the corner of 236 and 9 because they have cold water and a cool foot operated hand sanitizer dispenser 👌
Unfortunately table salt isn't the best as an electrolyte for several reasons ( can have slow absorption, not varied). You typically need a combination of multiple electrolytes to add to plain water: sodium. potassium, magnesium, calcium, etc.. Fortunately, we can get others salts to combine together relatively cheaply! Here is a hydration recipe I base mine off of and has been helpful for me: www.empiricalcycling.com/podcast-episodes/ten-minute-tips-2-homemade-hydration-mix I typically don't like to drink my carbs, so I just use the different salts and a squeeze of citrus juice. Having had to ride inside a lot recently I've been struggling with hydration, and this has helped without having to spend a load on hydration tablets.
Haribo gummy sweets ftw! Love your vieos mate, keep up the good work! I do have a question what about long rides like 7+ hours, i find it a struggle to fit food into my pockets is there a solution like finding more sugar rich food? And also what about sugar intake after a ride I find personally that when im exhausted its really difficult to eat afterwards.
Haribo bears are my reserve food on long rides. I normally prefer some tastes over others in the mix. The "bad" ones taste like magic when I am bonking.
when I go really deep, sometimes it's hard to eat right after. I'm usually good after an hour or two. Mix one of those recovery drinks if that's the case, just to get the calories in. As for long rides, just carry a saddle bag and load all your pockets with food. Gels/chews offer the best bang for buck in terms of carbs per volume. you might want to stop and eat a loaf of bread like I do when riding to the coast lol. locals will know the spot i'm talking about.
yep, it does, i mentioned that. I think 60 is a good starting point, you can increase/decrease from there. too much you'll feet bloated/gassy, too little you'll feel hungry and you might bonk if you really get it wrong.
@@NorCalCycling oh i thought i edited my comment after watching :) i posted this original comment about half way through my first watch. nice! also that's a really good tip about making a sandwich from bananas and peanut butter so the banana doesn't get squashed.
Pray tell you don't eat the same thing on a recovery ride and an ftp or vo2 max session? And what about endurance? All the types of rides have different calorie demands per hour. Also this nutritional advice: do you have and alternative advice to a Cyclist who tries to compete but it's overweight?
This is an excellent 7 ½ minute discussion of a straightforward approach to carb intake to training-effect discussion. It really _is_ that simple.
Now, get ready for the deluge of folks that will insist it’s much, much more complicated than that, and how your math is off, or how you’re not accounting for this, or for that. I’ve been making this argument for years with my cycling and running club members - some get it, most have not, but hey… what the Hell do I know? The ACSM have been proponents of this simple application like mad scientists (nutritionists??) since the dawn of sticky fuel for the body. Remember, folks, he's talking specifically about carbohydrates, don't confuse this with accompanying nutrition intake. 30 to 60 grams per hour of carbs for training-effect is the golden standard. And for anyone disbelieving this, if you’re the typical athlete whose body can oxidize MORE than one gram of carb per minute, then your body is definitively _atypical._
Good stuff, Jeff. Love this channel.
Really not atypical, there's a reason maurten and beta fuel go for 90g.
Bracing myself for the rest of the comment section...
Simo429 Marketing!
Red Solo Cup serious question.. I'm willing to try it.. eating exactly this type of carb based routine despite my weight of 100kg at 185cm with 280 watt ftp.. eating exactly the same carb based nutrition routine on all rides from recovery rides all the way up to bike races.. but is this advice really meant to be all encompassing for any of the different ride intensities? And any size Rider with any level of ftp and vO2 max?
@@Simo429 typically need to train the gut to get to 90g, even if it’s 2:1 maltodextrin to fructose ratio. 90g is good once your gut can handle it though 🤙
Great information...
I will say this, the most important thing actually (for me at least)...
Have breakfast, 1-2hours later prepare ride, but going to the bathroom BEFORE leaving the house is sooooo important lol.
Do you mean going to the bathroom to do number 1 or 2? Because I'm not always up to do number 2, if you know what I mean
Thanks Jeff, simple and helpful. Love your channel.
And please, guys, don't throw your empty packaging into nature!
A real man eats his packaging.
@@nosywendigo592 just because someone else does something badly that does not give you the excuse to act badly as well.
weight reduction bro
Jeff I have watched literally every video you have ever released on both channels, and this was hands down the most helpful thing I’ve ever watched. Fueling has always seemed way too complicated to me. I don’t know why, of all the videos and reading I have ever done on the topic, but this is the first time it felt like it just clicked for me. Everest on Monday, will be applying your concepts!!
what's the other channel called?
I used to post full race videos on ncc full races but I just started doing that here... Racing, remember that?😆
NorCal Cycling oh you mean that IRL version of what we do on Zwift
he's got a second channel? ;\
5PercentTint see above
I don’t even bike but your race content and commentary is great and interesting for any, and as an endurance athlete, really makes me want to start. Thanks for the great videos
start! well start riding a bunch and then when racing comes back you'll be ready to jump in the pool! longest base endurance season ever right now!
Peter Staubs I definitely want to but all of the cycling shops near me are unable to get road bikes right now as the US has a shortage, gotta wait until September
@@reginald2844 september 2022 and still waiting.
Thanks so much. I'm a type 1 diabetic (i.e. insulin dependent). I've struggled really hard with low blood glucose levels on rides and now I realize it's because I was seriously under fueling. With an insulin pump, you can reduce the amount of insulin you get, but that doesn't help with actually fueling your body to perform (if you're blood sugar runs high because you don't have enough insulin, your body breaks down any glycogen stores and then muscle which is inefficient and harms your speed over time; if your blood sugar runs low, your power will drop and to even maintain speed with a group, your heart rate will spike and burn even more energy dropping your blood sugars lower). Really appreciate this simple explanation and the examples. I used it for two rides this week and maintained perfect blood sugars, along with maintaining consistent speed and power rather than seeing drops due to decreasing blood sugar levels.
Do you think this would work for a type 2 diabetic as well? As you know some days are spent chasing glucose levels. Most doctors don't understand the demands of cycling...VERY FRUSTRATING.
super helpful and straightforward, thanks
This is exactly what I need! A simple no BS explanation of what I need to eat on the bike. Thanks and keep up the killer videos 💪🏼
Short and sweet. Thanks for the tips, I’ll be following this and see how my body reacts. 🤙🏼
Great breakdown. This rookie now knows a thing or three about fueling for a ride. Thanks, man!
Not to be hyperbolic, but this is advice I've been looking for for YEARS! I can do this, it's not complicated. Thank you SO much.
About the amino acids: that particular one (GU) contains L-Leucine, L-Valine, and L-Isoleucine. These are all branched chain amino acids (BCAAs). There's mixed evidence about whether they delay fatigue and/or protect lean body mass and/or increase muscle hypertrophy. There's also mixed evidence they can contribute to fat storage and glucose insensitivity. Google around and you'll find various rabbit holes to go down. My personal opinion from looking at a bunch of the studies is that they are similar to the sugars in the energy gels: yes, this stuff is bad for you to eat when you're sitting on your couch, but when you're out riding, they are beneficial if taken in reasonable amounts.
The three amino acids noted above in prodigious amounts are found in Whey Isolate protein powders and in workout recovery powders. Among containing other amino acids, these powders (and amino acids) are for gaining lean muscle mass and muscle repair after strength training workouts. The amino acids can also contribute to increase endurance and energy output which may help cyclists in both long rides and in sprints. Personally, I've went from 225lbs to 201lbs in six months with healthy daily dosages of the amino acids as part of a calorie reduction workout program with resistance strength training and indoor cycling endurance/sprints, so I'm a bit hesitant to agree they contribute to fat storage unless picking up the remote is all the exercise one gets. My personal goals are first: Lean muscle mass increase and secondly, Cycling adaptation. I'm a previous competition level body builder trying to get back somewhat to my former self and quite possibly add amateur cycle racing to the mix. It's a goal I'm working on every day, so if you see a big muscle guy trying to ride a bike in a sea of super slim competitors, you can point and say, "It's him and he's 62."
I feel, as you do, anything can be proven with the data found on the internet.
Thanks for the nutrition breakdown! I never bring enough on a ride, and this is such a simple way of thinking about food intake!
load those pockets! I'm always putting gels/bars back in their boxes at the end of a ride, that's how i know i brought enough.
This was really great Jeff. Thanks for posting this. There is so much information out there, most of it marketing fluff. It's good to know it' just as simple as getting the right amount of simple carbs at the right time.
Dude I saw your C2C video on nutrition and it literally changed my life. For the past 3 years (when I started cycling) I just used water, then I moved to water with electrolytes. I always though fueling was for longer rides, sometimes I'd take a cliff bar and that's it. I got heavy into indoor training and though ok it's only 1 hour, maybe 1.5 hours max that's not long enough for carbs and fueling and all of that. Every session I'd get off the bike and my legs would be blasted for the rest of the night, like I had just done heavy sets of squats or something.
Then I saw your C2C video that was like no that's not good, no matter how long the ride you need at least 60g of carbs per hour, even if it's a one hour workout. So I tried it out and the difference is insane. I can destroy my legs for 1.5 hours, get off the bike and after maybe 10 minutes I feel like I can go on another full length bike ride no problem. I'm just mad at myself for waiting 3 years to understand how important it is even on shorter rides.
I'm the same with the concentrated water formula. For me drinking the full 2 scoops concentrated supplement in one bottle actually makes me more thirsty, what works perfect for me is splitting the supplement into two bottles. So each bottle is 30g of carbs but you can still get hydrated and not feel thirsty.
A cliff bar is really good for the pre-ride setup. 250 calories, solid food, with 45g carbs.
Try mix simple syrup with your water, cheapest carb drink ever. 300g sugar, 150g water(salt to taste maybe 5g or just add you electrolyte mix to your bottle along with the syrup) dissolve the sugar on low heat then add 90g of the cooled mixture to your water bottle for a 60g carb drink.
Incredible video, no wonder I bonked on a 2 hour climb with 2 bananas in my pockets, followed the video and had no problems at all!
This is actually helpful! Simple, straight-forward and easy to implement. Thanks, Jeff.
Hey! Love your videos and I am guy who usually rides MTB, going to be purchasing my first road bike very soon. I am a Biochemistry major currently and id like to work with some teams dealing with nutrition, but we can all dream cant we... To be honest this isn't that hard and it really is this easy for the most riders. The amount of gains most amateur riders will get from nutrition may be easily off set by equipment or any number of factors. Its really important that you are eating correctly when off the bike as well or it will not matter the amount of carb loading you do.
That Jerry-rigged camera setup worked well in the end huh Jeff!
haha ya, park stand to the rescue!
If you can make a video for the food before and after. Like the breakfast and the right lunch or complements your take after a long ride. Thanks for this usefull video.
Banana
Just started watching your videos! They’re great and inspiring
Thanks! let me know if you're curious about any particular topic, most of this content is driven by my fan's awesome feedback.
Excellent tip! So simple and easy to remember. Thanks
Great post thank you, cleared up a lot of misunderstanding, seems like I’ve not been using enough carbs
Kudos for the animation at the end!
Good points. Thanks for the info. This will definitely help make things simpler as I plan for longer rides and events.
Love the waffles! Actually all those GU products are pretty good, and convenient to use on a ride. Thanks for the simple tip!
Just remember that most products have a mix of various carbs (starches like rice in a Clif Bar, complex sugars like maltodextrin and simple sugars like fructose). The immediate boost only comes from simple sugars that can convert almost directly to glucose which is what your cells use to make ATP. And, depending on your intensity, your body can convert some fat to sugar if you are going easy, like low Zone 2.
That's a nice approach, I'll definitely try that. Thank you for the tips!
I absolutely love this video, straight to the point and spot on. I am in ❤️ with your videos.
I calculated my fuel this same way for my 3 hour endurance ride today. Worked like a charm. My max intake seems to be about 60/hr spaced out so I’m eating at least every 30-40 minutes.
awesome! you'll find that if you stay on top of it (even sometimes when you're not hungry) you'll be extra strong on that last climb / last sprint when it matters most.
Nice video, would be nice to see one about your off the bike daily nutrition.
my weight in pizza lol
@@NorCalCycling lol dude, strugling to lose 5kg, stabilized for almost 6 months
The 60g/hr number you mention applies to glucose taken alone, but there’s also science that shows that mixing carb sources (combination of glucose, fructose, maltodextrin etc) can allow your gut to absorb upwards of 90g/hr since the different carbs are absorbed via different transport mechanisms.
Most sport nutrition will already have this mix done for you, so you can basically just take the formula you already use and extend it to 90g/hr instead of 60.
It’s also worth mentioning that on pretty much any reasonably intense ride, your calorie burn is going to be higher than 360 cal/hr, so you’re always going to be depending on some amount of stored glycogen and triglycerides, which is why pacing on longer rides becomes increasingly critical, and why you need to eat your body weight in leftover pizza afterwards.
Thanks for the tips!
Nice and informative video, totally loved it. The last thing that you said about being an endurance athlete is totally true, at least for me. I love to be allowed to eat more food and not gaining weight.
Nearly an 8 minute video and I hit like into a minute after intro. Ride on, NCC!
Bottle of water + bottle of water with e-gels added= no fumbling around with the sticky wrappers...good video
Can't agree with you enough on that comment about just water. A pallet cleanser like that is so important to me on long rides and races to stay cheerful and actually want to eat the other stuff
something about it, right? for me water is especially refreshing at the end of a hard ride
Thanks Jeff.
Super helpful video! Love all the content that's been coming out!
More to come!
i normally just slam two 24oz at walmart or 711 and keep rolling. but as a runner thats not always practical. great content.
Right on
For me the first hour is covered by the pre-ride meal. So if I'm riding 1 to 1-1/2 hour I don't consume any on bike nutrition. For longer rides I follow the presenters plan but minus one hour, or 60grams.
Great video! For me, I need to add sodium into the calculation, I'm a very salty sweater, always caked in white 2 hours in if it's above 75F and I'm pushing. I'll find myself getting horrible cramps in weird places if I don't stay ahead of it.
Helps a lot, thank you! 😁
learned something today - thx Jeff
my pleasure
So easy, yet som important!
Great piece of information. Thanks
Another great video!
I was hoping you might do a video on some supplements that might help performance? Maybe on sodium bicarbonate? Pre-workout drinks ? Beet juice ? (See what happens)
Nice to have a simple process to follow
It's 60grams of glukose and around 30 more of fructose you can digest and absorb per hour. Which gives you around 90grams of carbs per hour.
You should put affiliate links for this Gu nutrition stuff! If I bought them I'd want to buy in a way that supports the channel.
Do you count the mineral intake from eating dust over the top of Montevina/Bohlman?
Lol, no kidding
brake pad dust on the descent too
Awsome video. As always!
I mix 2:1 table sugar (sucrose) to maltodextrin powder in my water. This creates a 2:1 glucose to fructose ratio that alows you to digest 80-90g per hour instead of 60, exacty the same as SIS beta fuel does but significantly cheaper. 1kg Maltodextrin is roughly $5 so it works out very cheap. you can add fruit juice for flavour. Idea from cycling tips website
You're missing electrolytes. Even minor dehydration has a huge impact on performance
@@NorCalCycling sure, I add electrolyte tablets to my water. I guess a pre- made version is easier
Great video!
Do you think you could do a video on different roles teammates have in a crit? Not much information out there for that.
You forgot to mention that most brands have a glucose-fructose mixture and that makes it possible to absorb up to 90g of carbohydrate.
From "Glucose-fructose Ingestion and Exercise Performance: The Gastrointestinal Tract and Beyond": "In the past two decades, research has repeatedly reported the performance benefits of formulations comprising both glucose and fructose". Glucose + Fructose 2:1 is going to be better than Glucose for sure.
thank you, this is good information
I hit gels first then chews last. It's nice to have something to chew on after an hour or so. Helps get the saliva going and that actually cues your digestive system, which means faster absorption. And I follow up the chews with a glug of water to help it even more.
What do you think about pre-workout mixes, like ON Nutrition Amino Energy or Bare Fitness Flight?
I know that I also burn through electrolytes/salts fast; still start to cramp on hot days with hard work, so I take one bottle of pure water and another mixed heavy with electrolytes (Camelbak or Nuun usually). Sometimes I'll use the one with caffeine if I'm feeling froggy, or it's a particularly long event I'm getting into. That's a personal thing though, different for each athlete.
60g of carbs * 4 (kcal) = 240kcal/h - that's the maximum number of energy we can provide for our body? (fats need more time? we don't count them here?)
so how can you ride for 3-4h and burn (according to garmin/other computer) 3000-4000kcal ? (without being completely depleted waaaay before)
Internet says: About 60g of (!!) glucose can be absorbed hourly.
so if we want more than 60g of carbs per hour, we need different sugars:
Fructose (fruit sugar): Is a unique carbohydrate that’s not broken down to Glucose by digestion. Fructose passes through the wall of the intestine using a completely different set of Transporters to Glucose (GLUT5). Fructose does not get caught in the Glucose ‘bottleneck’ and it can provide your working muscles with an additional 30gram per hour of carbohydrate.
some articles say about optimal 2:1 ratio of these sugars (60+30g carbs per hour), some on 1:1 (gives max 120g carbs/h ! )
Carbs are counted because they digest quickly and provide quick energy needed for cycling. You burn them quicker than you can digest, but you also have them stored in your body prior to the workout. Just need to keep refilling even early in the ride to make sure you're maximizing performance
@@NorCalCycling but glucouse, melotoxin, fructose are all carbs.
it looks like limit of 60g/h is for glucose/melotoxin only, and you can add additional 30g/h of fructose (different digestion process)
Stroopwafel!!
You should put on top of a hot coffee, is then warms up a little.
Do you have tips for food high in carbs but that isn’t sport’s food ?
Honey
Interesting. This is about the same amount of carbs I take (around 50g per hour). I am a diabetic and have a continuous glucose monitor, I get updates of my blood glucose every 5 min. At this rate I can maintain my levels. I have tried higher carb intake and my body cant even absorb them fast enough the levels stay steady and shoot up after the ride.
Very informative video! Straight to the point! Could you do more video on nutrition? How many carbs x day you eat? Do you think 7gr * kg of body weight can be enough for riding all days 2 hour? (im 70 kg 177 cm) Thank you from italy
There’s some slight misinformation here, the 60grams figure is a little misleading on three grounds. Firstly, It is actually typically around 90grams if you ingest fructose and glucose in the right ratio. Secondly, the number is also individual/differs per person. And thirdly, it is “trainable” in that you can increase your tolerance somewhat. Finally, both your carbohydrate needs as well as your ability to ingest carbs is dependent on your metabolic/work rate - at higher intensities your body diverts blood flow away from your gut, reducing digestive capacity
Yes, the intention was to make a simple guide. I did mention that carb intake can vary, 60g is a good starting point.
I do it for the pizza too
I see that Morgan Blue. That shit is the best.
I just did my first 100 mile ride and thought I fueled correctly, 1 500ml bottle of sugar water, 4 stroop waffles. At 60 miles, I was out of food and only had a 1/4 bottle left. Did nt bonk but felt very weak at the end. Tot ride time for 100 miles 5hrs, 30 min.
Nice off road section on that last climb according to google maps
Thank you brotha, never knew this. I always focused on sodium and calories
Nice. GU gels are great but a little too thick for my liking.
Did you go for professional bike fit or did you do it on your own? A video on that would be cool! Thanks :)
if you dont fuel properly is that why the body craves carbs for the next few days? I do long 5+ hour rides and short 2 hr rides, each have their own tss and i push hard but rarely fuel except at a coffee shop at the half way point. i always seem to need sugar for the next several days. could this be the reason?
Ya could be. But I'm just always hungry so it's hard to tell 🤣
Second comment: any thoughts on how you might adjust this if your goals are split between performance and a bit of weight loss?
I'm not a nutritionist, but to lose weight you need to be underfueled, and if you're underfueled you can't perform your best. It's a fine line to walk, and I think prevailing wisdom says lose weight in the off-season and never fast on the bike.
@ Kyle Cooper. You don’t have to underfuel to promote weight loss you just simply must stay in a caloric deficit. Whatever carbs you intake for the ride just deduct from your daily value. Never underfuel or ride in a fast. You will surely bonk and wind up gorging yourself when you get home. Remember you will stay in a catabolic state for up to 24 hours after an intense ride. 👍🏻
I understand that this channel is aimed at bicycle racing, but I am a larger guy just getting into the hobby and looking to lose weight. Would I still want to fuel 60g carbs per hour, or less than that and hope that my body uses some fat instead? I have been going for 2-3 hour rides, but usually only take a 32oz gatorade and water, which is much less than you recommend in this video.
Is it bad that I'm 99% sure I can recognize Shannon rd from a half second clip? 😅
what is the brand of the bottles?
Specialized purist
@@NorCalCycling thx
another great video. And nice work bench too!
5:30 Great rule! Awesome video :)
this coming from a guy who has gotten nutrition way, way wrong in the past. learn from my mistakes!
Nailed it! Short and simple. Practical ride example very useful.
The best part of being endurance Athlete... east so many... still maintain weight...
For the (for me) occasional much longer group ride or brevet, say 200km up to 6hrs, what do you think about bringing 2-3 more scoops of powdered nutrition supplement to add to bottles as you stop and refuel? I kind of gave up on the powdered mixes because I didn't feel like it was hugely necessary or useful in the first hour or so and then I never had anymore for the rest of long rides when maybe it might have given me a solid or more quickly metabolizing energy source than the solid foods I was relying on.
Thanks for the info. Is this the case no matter the intensity of the session?
pretty much. i guess if you're doing like below z2 (not sure why you would?) this might not apply. Also, if you're doing really high intensity efforts be mindful that you won't digest carbs as quickly during those intervals, and you don't want too much sitting in your stomach in those moments.
I know you try to keep it simple but would you change the amounts for a lighter Z2 endurance ride?
short answer: no. long answer: no assuming you are training for maximum performance which isn't just about the Z2 endurance ride, it's also about refueling and recovering for the next ride, and the next... which requires you to top off your glycogen stores. For weight loss or fat adaption, that's a whole can of worms i didn't get into in this video, but in summary, prevailing wisdom says lose weight in the off-season (because you won't be performing your best while riding at a deficit) and don't ever fast on the bike.
How about a 3hr zone 2 ride? That many carbs for zone 2 rides?
Yes. If you want to perform your best and recover for the next one
some products have lots of fiber that is counted as total carbs, so also look at fiber grams also....you can't get much energy from fiber
What about short (up to 3 hours let's say) endurance rides? Still 60 grams of carbs every hour? Isn't it too much?
Not for me. For maximum performance I think you should be fueling every ride that is longer than 1 hr
@@NorCalCycling Thanks for the answer! I'll try to eat a bit more on those types of rides to see what difference it makes.
What happens if you don’t eat anything for a six hours ride?
you blow out, lay down on side of the road, trying to get a lift 😂
You end up doing a 2-3 hr ride straight into the hurt house
you blow up and figure out what it means when people say "died of exhaustion"
Do you stay on the bike for 4 hours straight? Or do you go off to eat?
Where did you refill your bottles in Boulder Creek? I've ridden through there a few times but have not seen any fountains in the area. I usually refill at the fire station on 9 but that rarely gives me enough for 3 more hours.
I used to go to junction park on the north side of town, now I go to the gas station at the corner of 236 and 9 because they have cold water and a cool foot operated hand sanitizer dispenser 👌
@@NorCalCycling thanks, I plan on doing that route tomorrow
I see you :))))
Do a video on your wrenches
Have you tried a pinch of salt in your "just water" (not enough to make it bitter)? Some people highly recommend it.
Unfortunately table salt isn't the best as an electrolyte for several reasons ( can have slow absorption, not varied). You typically need a combination of multiple electrolytes to add to plain water: sodium. potassium, magnesium, calcium, etc.. Fortunately, we can get others salts to combine together relatively cheaply! Here is a hydration recipe I base mine off of and has been helpful for me: www.empiricalcycling.com/podcast-episodes/ten-minute-tips-2-homemade-hydration-mix
I typically don't like to drink my carbs, so I just use the different salts and a squeeze of citrus juice. Having had to ride inside a lot recently I've been struggling with hydration, and this has helped without having to spend a load on hydration tablets.
Of course it's not the best. My question is, does it help. None of the alternatives are actually quick, unless you happen to have all the ingredients.
@@kitten-inside Why not just use some gatorade powder?
Haribo gummy sweets ftw!
Love your vieos mate, keep up the good work!
I do have a question what about long rides like 7+ hours, i find it a struggle to fit food into my pockets is there a solution like finding more sugar rich food? And also what about sugar intake after a ride I find personally that when im exhausted its really difficult to eat afterwards.
Haribo bears are my reserve food on long rides. I normally prefer some tastes over others in the mix. The "bad" ones taste like magic when I am bonking.
when I go really deep, sometimes it's hard to eat right after. I'm usually good after an hour or two. Mix one of those recovery drinks if that's the case, just to get the calories in. As for long rides, just carry a saddle bag and load all your pockets with food. Gels/chews offer the best bang for buck in terms of carbs per volume. you might want to stop and eat a loaf of bread like I do when riding to the coast lol. locals will know the spot i'm talking about.
@@NorCalCycling artichoke bread has dug me out of the deepest bonk I've ever known
@@greywolf276 SOOO GOOOD
I yern for the days I could ride 6 hours on a hilly course and then get up and do it again the next day.
what chainrings do you ride ?
you are awesome.
You too
Seems like this would vary by rider weight. 60g of carbs per hour would not be enough for me for sure
yep, it does, i mentioned that. I think 60 is a good starting point, you can increase/decrease from there. too much you'll feet bloated/gassy, too little you'll feel hungry and you might bonk if you really get it wrong.
what about bananas? how do they fit in?
Recommended. I mention bananas twice in this video.
@@NorCalCycling oh i thought i edited my comment after watching :) i posted this original comment about half way through my first watch. nice! also that's a really good tip about making a sandwich from bananas and peanut butter so the banana doesn't get squashed.
Actually it's possible to digest up to ~90g carbs/h. The key is different sources of carbs - maltodextrin, glucose, fructose properly mixed
waffles make great snacks too!
almost too good, my supply is disappearing
Pray tell you don't eat the same thing on a recovery ride and an ftp or vo2 max session? And what about endurance? All the types of rides have different calorie demands per hour. Also this nutritional advice: do you have and alternative advice to a Cyclist who tries to compete but it's overweight?
Stroop wafels (Dutch) RULE 😂
Zijn die goed voor tijdens het fietsen?