How To Make Energy Gels Work For You - Fuel Like A Pro Cyclist
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- เผยแพร่เมื่อ 29 มี.ค. 2016
- In association with SiS.
Energy gels are the best ways to get a quick carbohydrate fix on the road. Here's how to make them work for you.
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Getting enough fuel while you're riding or racing isn't that easy. Firstly, carrying enough food can be difficult, next, consuming it at the right time isn't always easy, and, finally training your gut to take the fuel on board needs a bit of, well, training.
Based on our racing careers and training, energy gels answer a lot of these questions; they're compact, give a quick hit of carbs and, isotonic gels are easy on your gut too.
Here's our guide to making energy gels work for you - don't forget to SHARE this one with your friends if you find the advice useful.
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If you do another Gel video, remember to the people not to just throw them on the road when they finish them. Countless times I have been in the woods, or road and canal and you find these little sachets everywhere!
It's covid 19 people can't keep stuff they put their mouth on for more than 2 seconds 😂
@@greekgodsbody6779 it's hardly fair on him to know of COVID 19 when he messaged 7 years ago
the most important thing is to cram the empty wrappers in your shorts or pocket. Nothing worst than seeing discarded SIS wrappers at beauty spots on tops of hills. They can be found all over our beautiful coast roads in the south west. In our races we DQ anyone littering but for some reason there remain an arrogant few who don't even think about it.
Maybe SIS and the other manufacturers have a part to play here - how about innovation in the form of wrappers that will rot !?!
My attitude was always if it came out of my pocket, it can go right back in.
My attitude was always if it came out of my pocket, it can go right back in.
Everything will eventually decay, it's just more how long will that take.
+hiccup - you are *dead* right hiccup. Very well said, excellent point
I am in favour of teaching children not to litter and harp on adults to keep it up. All the recent talk about plastics in he ocean never mentions all the idiots that can't manage to put trash in the trash. I am 56 and have not litter even once in my whole life.
I am the guy you see chasing a gun wrapper or receipt across the parking lot. I did throw an apple core into the bushes on a hike
way back. Cyclists that litter the highways are first class aholes.
I found the comment about feeling good if you have a sweet taste in your mouth very interesting. 6 years ago I had throat cancer which has left me with no saliva. The saliva replacement mouth gel I use is quite sweet (half the ingredients are an '...uctose' of some sort!). I also can't use the energy tablets in water because they leave a dry powdery feeling in my mouth - I usually boil some water the night before and swirl a few spoonfuls of sugar in it. These, and the occasional gel, get me through quite a few miles.
Dan you've changed your ways and are now responsibly disposing of your gel tab. Kudos! Same goes for you Matt ;-)
I found it difficult to focus on the topic with Dan's helmet straps overtop of the glasses.
Dan wearing his glasses UNDER his helmet strap!!! King of Style no More
man, i admire you guys. you worked hard to get to where you are and enjoy yourselves !
Interesting that the sweet taste in your mouth helps you along, if even psychologically. I like to have my bottle filled with half pineapple juice and half water. It give a great sweet refreshing hit of fluid and I suppose some sugars.
Thankz a Lot GCN ...very inspiring Videos for Old & Newbie Bikers..Keep up the Good Work..Ride Safe
love the gels. I use GU and keeps me going!
Also experienced the positive effect of something sweet during a race -actually motivates you as some kind of pre-nutrition waiting for you after the race !
GCN is THE best cycling chanel ever! Love you guys.
Daniel should do a video on how to look pro while not being clipped in. Time 3.27
3:37*
I saw that XD
This is "How to clip in like Matt Stephens"
Good work gcn keep it up
Pretty informative,cheers
great info guys. i feel i can go out for my first tour de france now
I love Matt!! I think he's great!! Like Martin Freeman, all the interesting funny looks he's capable of expressing; like at 00:21 that distressed worn out shake of the head he shows! Classic!!!
Now we know why Matt is always crashing. He has a back"log" in his stomach.
😂
+Mitch Huffman i was just looking forward to making that joke, and there it is - first comment.
OMG! I rode there in the summer! Cap de Formentor was epic! Any tips on routes?
Great topic. not one i would have thought of. Even though i use gels all the time.
good info as always lads, one thing I do on a longer ride with a few gels is take a wee jiffy bag too, that way I can stick the empty wrappers in it and dispose off them all at a stop or end of the ride, and avoids sticky fingers (ha ha) when reaching in the pockets. No clean up crew following us mere mortals.
During the intense heat of summer, gel cramps are constant threat. I discovered the osmotic benefits of "Pedalyte", or the infant fluid replacement. It is less dense than conventional fluid drinks, and it feels like it gets absorbed instantly.
Pre-chewed foods, (gels)
They're great for the latter part of a long ride when you're so tired even chewing is difficult.
The look of the other rider as they pass by was priceless... "who the hell?... what's going on?.... Damn they're fast..." all in one simple dazzled facial expression... ha haha
You guys I love you so much, you make Cycling more exciting and enjoyable.
Hi, GCN. This is not related to this video but I heard that Daan Myngheer had high blood pressure. I think many riders will be interested in the relation between hypertension and cycling. Always love your videos!
If you want a cheaper, more palatable alternative to energy gels try Jelly Babies! I did a 48km mountain bike orienteering event fuelled on them, plus isotonic water bottle x2, and felt fine - only 99p. (Another advantage of them is you can just keep one at a time in your mouth gradually dissolving, giving that important sweet taste, and the delicious Jelly Baby flavour!)
A crummy commercial? :) thanks GCN for all the great content
Interesting. Would be good to know how you guys get on with caffeine gels as for me they invoke, as we say in France, 'Zee shits'. Also in what conditions would you opt for a pure electrolyte tab in water and food, over say a mix of bars water and gels? I tend to use electrolyte only when doing hot rides, to avoid cramp without taking excess sugars on.
Mr. Lloyd, you must have guzzled a handful of gels before smashing the Kruisberg which I am certain you are still the KOM of. Kudos!!
I see that at 3:37 Matt gave up on clipping in all together
he wasn't carbed up enough
It wasn't Matt it was Daniel
+James Richards lol i thought he was using large platfor pedals :D
+thor416 at 2:30 matt's on the orbea
+James Richards Comment of the week ;-)
I don't regret turning on GCN's notification.
+Carlos Amador How?
+Charlie Bennici I get notifications right away when gcn upload the new video, without it I would never know when my favorite TH-cam channel uploads.
How did you set it up. i've always wanted that.
+Charlie Bennici subscribe first then click there on there youtube channel and there should be a annotation on the left click it and they'll send you an email,and a notification right when they upload. Your welcome!
+Charlie Bennici Click on the bell on the right side.
3:37, In the slow mo shot is Mat not clipped in again?
You guys got mentioned kinda by The Office Ladies Podcast. They referred you as 2 guys from England discussing how and when to eat energy gels. In the "Launch Party" episode. Haha. Just thought I'd mention it.
I started using Bloks chews at Flanders. ..much better for me and less sickly
Science in Sport Gels may give you stomach cramps but GU Gels never give me any problems.
I'm just the opposite. GU is too thick and sweet for me. SIS with caffeine is what I like. (My preference only)
You lads make many helpful videos. This one however feels like an advert for energy gels.
First of all let me state I know very little about how the body works. As a result I try most diets (within reason) to see which works best for me.
I've tried both a high carb diet and a low carb high fat diet. In terms of both performance and feel, the low carb high fat diet has worked better. Admittedly my fitness through training will have increased between the two diets. Just thought a GCN does science video on this subject would be interesting.
If not, are there any top pros doing the low carb high fat diet?
how much time does it take to feel the effects of the gel? for example if i need fueling for a big uphill how sooner should i choose to consume?
What do you recommend for a gel? Was checking out maurten
Is it a good idea to take an emergency gel with for the case of bonking?
Dan has his sunglasses UNDER his helmet straps?! Time for a How to wear your sunglasses like a pro refresher
I've found GU energy gels taste great and work awesome. They don't upset my stomach but I suppose it would vary person to person. Try "sipping" a whole gel over the course of a ride as opposed to all at once to see how your stomach will take it. Or on the way home so you're almost there if your stomach hates it.
Dan your point about holding the gel in your mouth before swallowing is a good idea, your saliva has an abundance of amylase - the enzyme which breaks down carbohydrates into glucose. Not just the boss of cycling but the boss of biology too.
How do you know if you need caffeine gels or energy gels?
Do you recommend the total use of only isotonic drinks instead of water?
Where are they? - it looks nice in the winter sun outside a cafe.
Damn 🔥🔥
In a MTBer but I sometimes have a jel when I have like at home on the sofa like it's funny I like feel much better after. I guess I'm weird.
That cyclist trailing behind in the video at 1:00 could definitely use some gels.
I have tryed electrolyte tablets, but I always get a headache after. For me works the best 35g of brown sugar on half a litre bidon.
what are the white shades called?
Loved the back log comment, actually made me laugh, classic British sense of humour.!
If i remember correctly you said, in a previous video regarding nutrition, that you should eat every hour? Now it's every 20/30 minutes? 30-40 sounds like the sweet spot for me then.
It's amazing how everything is complicated with such a "simple" sport!
What zipps are on dans bike? 303's or 404's?
Rice Cakes are great for taking on the bike.
I see Matt was not looking up when he was parsing the trees 😝
Mallorca!!
I must ask whether you'd care to share the recipe of the baked square that appears around 3mins 44 secs in the video ! ? It not only looks great, but also very practical to Alice and take along on a long ride ! Thanks in advance :)
th-cam.com/video/jMJEIiWV3VQ/w-d-xo.html
bannanas and dates ftw!!!!! everytime
but.....
if you really really want to know what the big gains are.
its a plant called WATERCRESS
dont eat it
dont put it in smoothies
use a juicer
extract only what you need
ingest 1/4 cup mixed with granny apple juice for the sugars
add ginger for better blood preasure regulation
remember, im talking about juice from living unprocessed plants only.
1/4 cup every 4 hours for 72 hours
this will greatly help leg power and endurance
Damn Daniel, back at it with black sunglasses under the helmet strap!
+G Nemilostiviy That's how the cool kids wear them :)
But honestly, I can't be asrsed trying to get my sunglasses arms over my straps. Plus I want to help keep my sunnies on my head. A strap might be the difference
Great info. On a side note, if you're riding without gloves or shoe covers, you DON'T need leg warmers. That's how we roll in Canada. Harden the hell up. :)
I gel = $1 works for 30 Minutes. 1 Banana = 25c works for 2 hours.
How do you carry it though? I find it incredibly annoying to carry a banana in my jersey just to find it mushy and gross...
I late to the party but I haven't heard of a single banana being 25 cents since the 90's or early 00's. It's 2019 and they now cost $2.50 in NYC😑.
I never eat on my bike. I don't really ride that hard or that far. Occasionally I have some cliff blocks and or I may stop half way and eat a banana.
where can i get a gcn water bottle?
I carry grapes. Dont know why, but it gets me some energy. I've tried the gels without feeling anything.
Same gels dont work for me i take bcaa
what are you're thoughts on energy gels containing caffeine? are they more effective than standard gels?
Definitely. It speeds up the fat-to-glucose conversion, which prevents you from getting exhausted and running out of blood sugar.
Could you mix one or two gels into your water bottle?
Is that shot at 3:37 of Matt's preferred riding style?
WHERE ARE YOU GLOVES,
MATES !!!!
Gloves are only for when it's cold. Toughen up.
GU make the best energy gels in my experience...
Surely gel's 20 minutes in? Bit early there i think. Why not consider "Eat to train" (i.e. natural food, Banana etc) and then "Gel to Race" only.
Also, look out for Organic Gels (hint hint there SiS) - and/or ones without too many additives, artificial sweeteners?
anyone else here because they're trying to keep their energy up for deliveroo/Uber eats orders lol.
according to stava and my suunto watch I do 80 miles a day, 5/6 days a week. just trying to feel less exhausted at the end of it.
just bought a load of hydration tablets, gels and protein. I relied on just water at first, but a lot of the other guys are using artificial stuff like this.
good advice on when to take this stuff 😀
So no one uses ketones or MCT oil(powder mix) in their bottles?
56 second in to this video, is that Simon Richardson taking his rest from doing his stint at the front ?
2:45 Simon didn't even take that gel. It wasn't open!
I was hoping for a quick "method" for opening the gel, and getting it in the mouth without messing your gloves/hands and bars. Mum always said I was a messy eater, she was right!
you can make your own gels out of Chia seed, then you know what's going in it and can choose whatever flavours you like. Just Google 'chia seed energy gel' and you'll get loads of results.
Could you recommend an alternate bike instead of Scott Speedster 20? I'm thkinking about buying a Speedster 20 (shi. 105 groupset)
I have a speedster 20 with 105, great bike but syncros wheels flex a lot, changed them for shimano rs21. Stick 25mm tyres on though as 23mm make for a harsh ride which becomes very fatiguing on longer rides. You can really push hard on the pedals as the BB is very stiff for a ALU frame. Only other thing I've changed was the saddle but that's a very personal part of any bike. Got mine for £650 which at that price nothing else could get close spec wise. Hope this helps.
+Steven Dolman thank you for your reply. I found a seller that sells Speedster for 3400₺ Turkish Liras (about 800£). Hope it's worth it :)
Big fan from punjab
Send me your jersey 🙏🏻
You should give your gel to the bonking guy you passed
+Simon Rano So I'm not the only one who saw that.
Difficult to miss he was even in the thuesday's trailer :)
Simon Rano he was on a mountain bike we don't help those kind we help our own.
Luke O'Reilly and another roadie, hating normal cyclists since their inception
whats going on at "3.39" no where near clipping in
Daniel Lloyd. What are you sunglasses doing under your helmet strap! I thought you were pro!
Do any other companies besides SIS make gels? And does anyone apart from KASK made helmets?
+David StamfordCollege
No, there are no other manufacturers of gels nor helmets. Also, only Garmin make GPS units....
I think Clif is in the business now.
3:34 Matt forgot how to clip in again.
For a short and intense (1h30) race like a crit or XC race how many carbs would you take during this effort?
Bottle or two bottles of sports drink
Is Dan wearing his shades under the strap??
Is anyone using Enviterite ?
I nearly became diabetic via an sis powder drink and I was hardly adding any powder to the liquid. The gels are fine tho...only for emergencies tho!
So You ken make your on energies gels
Gut training is important. The first time I cycled 30 miles with eating snacks, I thought my stomach was going to explode.
raw honey and dates
great shout
+bicycle X Raw ? Organic? Honey wtf is this! It is just honey otherwise it is not honey
+Mike Pop raw honey means it's never been heated. most honey, when they are processed, are heated. which destroys its nutrient properties
Tan N that's what i meant, it shouldn't be called honey if if it is processed.
honey, not vegan enuff for some
I just don't get on with gels. I end up nauseous (once actually sick when training for a half marathon) and at a significant risk of sharting. Shot bloks are tolerable but real food suits best. On an audax I often get sick of sweet stuff completely and need to revert to savoury.
How do they film this
?
I was mountain biking and I had whole gel pack without water
Bad idea at my young age do not try gel packs I felt horrid
You say that my body can only absorb about 60 grams of carbohydrates per hour. Is that number different depending on your body weight, age and fitness level? Are there factors that can influence how much carbs my body can take every hour?
+Sebastian Dahlsveen Great question!!
This might be interesting to you: play.google.com/store/apps/details?id=com.tricalapp.bikeapps&hl=en
+David Ward Cool app, but it doesn't really answer my question. With my details on a 40k ride at 30kph it tells me I need 321 calories per hour. This equates to approx 80 grams of carbs per hour, but is there any way of actually knowing that my body can absorb this amount. Apart from getting a physical or asking a doctor or nutritionist?
Sebastian Dahlsveen Yeah I don't know the answer to that. I would speculate it would require an in-depth and expensive procedure.
I will just copypaste something i answered above.
We can digest more than 60g of carbs an hour tho. When you are riding,
you burn much more than that (Either from food, glycogen or bodyfat -
All ends up as glucose, so it doesnt matter) and you would get exhausted
extremely quickly (Since our glycogen storage is around 1500-2000
calories) and bodyfat-to-glucose conversion is too slow to fuel you on
the road (It does happen, but your glycogen, glucose already in your
blood and food are much more important factors).
Im a fixie no brakes rider .
Bare in mind that your body will also use fat stores while riding and by using different cadence, muscles and breathing techniques along your ride you can influence and teach your body to be more efficient at burning carbs as well as fats. A very good point though is if you didn't know the reason for your stomach cramps now you know.
+Normand Landry best way to teach your body to use fat stores is fasted training, zone 2 for an hour or so before coffee and breakfast.
+james barlow Good point James, same applies for long endurance rides of 5 to 6 hours plus, by combining low and high cadence and grinding or spinning.
+Normand Landry high or low cadence wont do anything to teach your body to burn fat. Doing high or low cadence work, works different muscle fibre ( think slow/fast twitch). HIgh cadence will bring your HR up quicker, low will fatigue your muscles quicker. Hence for long endurance, you just want to keep your HR down and still fuel up but with protein as well (I stop every 4 hrs for a fridge milkshake or two on 20hr rides). Taking in protein while you ride will aid recovery as well.
Fasted training is low effort, low effort regardless of high or low cadence.
Fasted training is not a smart thing to do. Your body has a decent amount of energy in the glycogen storages that will be used to support your energy requirements. Fat to glucose conversion is too complicated and slow to support you, so basically after a two-hour ride (depending on your performance) you will get exhausted anyway as your glycogen runs out. There is nothing to "teach" your body. It will use the fat to replenish the glycogen later, because you will ALWAYS run on glycogen if you run out of blood sugar and simple carbs in your stomach.
at 3:37 the rider (I believe its Simon) is not even remotely clipped in! So perhaps its Matt wearing Simon's shoes?