@@WillGirling I seem to suffer from bloating, or feel bloated when riding. So am considering trying eating low fiber for a few days to see if it eases. I seem to feel bloated when i ride.
A great set of tips - top quality as always from this channel! Good re-emphasis on the fibre point for me: I was aware of this but would drift back into higher fibre options out of a general 'health' habit. Useful to know about the 3-day window before fat gain from excess carbs in the 'walking only' study. Any tips on carb intake for 1.5-2.5 hr ride at Z1-2, with 1 or 2 Z5 efforts of 3-8 mins (i.e. your classic "Strava bash" session!)? Thanks
Probably one of my favourite studies ever!!!! BEcause huge carb intake switches energy usage... pretty much alllll the energy you burn starts coming from carbs so hard to eat so much you gain fat from it. Hmm 1.5hr I would probably not have anythign just a solid pre-ride meal but 2hrs or more I would have the solid breaky and then have about 40-60g per hour after 45mins of riding (so maybe 2 lunchbox soreen loaves and a banana
Thanks will! Super useful to actually get numbers, I never really knew how many grams of carbs were needed to perform optimally. Also, really useful to know about the fibre tip, I’ve never done that and have had GI distress in the past
Ahh glad it helps bud! I mean there is still a range - if you're doing a multi day event you will need more, or if the event maybe isn't super long but long enough to need to load you can do a half way house at like 6-9b/kg/bw. An example might be a Kermasse type race of 2-3 hours full gas. Low fibre really helps if you do get those issues. A lot of stuff I do with the pros I work with or ambitious amateurs is to practice that and know what foods work
Ahh amazing Kevin how far you going? This will definitely help especially the low fibre for a run. Ideally you would practice so maybe try it over the next few days
Rahhhh tough mate! I will be doing an ultra endurance video but i would say give the low fibre a go over 3 days maybe. And do like 2 runs/rides (cant tell which youre doing) with race feeding amounts so what you plan to eat on the day. Laps is good means easy to pick stuff up on your way past
Cheers James - I mean I wouldn't just carb load for a few days for no reason haha. And you will gain "weight" just not fat if you keep the fat down and carbs up. And you only need 1 day to carb load too. Hope that helps bud
Hi Will great channel and enjoy your content and expertise. I have a question on healthy fats like avocados nuts olive oil etc do these inhibit insulin receptors and therefore unproductive for endurance athletes and weight gain? TIA
Thanks so much bud! That would be no. Healthy fats like those are not going to stop you adapting to endurance exercise. Gaining weight will be purely a ratio of calories in or out
Very useful thank you, might try a test run of low fiber before doing it for real before my event. Would be interested in knowing more about how it works as I would have thought low fiber would leave you 'backed up'
Definitely test run it. Always worth checking over these things when it's such a big change. It's also about checking over food choices and practicing it before you could potentially mess up an event or race. Fibre is split into soluable and insoluble as one point but if you have low fibre it's also call low residue.... which hints towards there is just less inside you. over 4 days you should empty out initially and then may notice smaller stools. Hope this helps
Good tips. The reduction of fibre a few days before an event isn't something I've ever done, I do reduce my intake of fibre but only the dinner/breakfast before! Will try a slow reduction a few days out. Cheers!
Another interesting one! Thanks for the tips bud! You mention trying to drink some of your carb content to save having to eat so much. This is something i'm especially interested in when looking at multi day ultra racing. Obviously carrying a huge bag of carb drink is out of the question but i have read a few things about making sugar water, which is something that could be fairly easy to source out on the road. Is this something you would recommend? Oral health aside.
Hey Greg! Yeah definitely can be tough on multi-day stuff. Sugar water works but to save difficulty and carrying a bag of sugar, just get some fanta, san pelligrino etc... it's sugar water with flavour. And don't worry on bike packign multi-day stuff not much you can do about oral hygiene, needs-musts and all. Just brush your teeth more frequently haha (also not bad for cleansing the palette)
Thanks for the tips! Now that you mentioned protein. How much protein would you recommend in general/maintenance calories for a serious recreational cyclist?
Sure so general maintenance protein would be around 1.6-1.8g/kg/bw is what I would suggest if doing moderate traiing volume ~10hours or less a week but if you're doing 15hours or more I would just stick at 2g/kg/bw as trainign volume is so high and recovery demand is up there
My studio has been opened in London, but, I will not use public transport.....I have a cycling mileage of 850>1000 miles/month. I have recently decided to commute to London and back, which is around 78-mile day ride, I can do that without issues. I think I am over fueling on pasta. What is the preferred approach to a two step 39 mile bike commute in terms of food....
Mateeeeeeeeee this is monster mileage! And a fantastic question. You can if you want and depending on your route do on the way there fasted but only do this maybe 2-3 times a week max. But I would look at quick easy absorbing carbs in the mornign with protein by the time you arrive will be what 2-2.5hrs later so protein in the next hour after would be ideal. I would also have post-ride breaky of high Gi carbs with that protein. Lunch as usual. something 2 hours pre-evenign ride and then repeat post mornign ride after afternoon one. But this is reocveyr focused obv need your veggies, fruits in there, total protein in take etc. If you're struggling maybe drop me an equiry form on my site and see how I can help further bud. Crushign the miles though
TL;DR: if you're an endurance athlete preparing for a big day, eat the kind of food that would kill you if you were a couch potato.😉 Great video, I'm learning so much from this channel, Happy New Year to you!
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This information is worth gold.
Thanks so much! Hope what your carb loading for goes well!
Prob best video you’ve done Will, never heard the low fibre tip before. Thanks for sharing
Ahh thanks bud - really starting to find my rhytm with these now. And Low fibre is a great one for dropping 1/2kgs over 4days or so
excellent stuff Will always love your nutrition tips
Thanks so much Gregory! Appreciate that let me know if there is anythign in particular you want to hear more on
Thank you Will, the fiber bit was very interesting.
Solid way to reduce stomach issues and lose a kg
@@WillGirling I seem to suffer from bloating, or feel bloated when riding. So am considering trying eating low fiber for a few days to see if it eases. I seem to feel bloated when i ride.
A great set of tips - top quality as always from this channel! Good re-emphasis on the fibre point for me: I was aware of this but would drift back into higher fibre options out of a general 'health' habit. Useful to know about the 3-day window before fat gain from excess carbs in the 'walking only' study. Any tips on carb intake for 1.5-2.5 hr ride at Z1-2, with 1 or 2 Z5 efforts of 3-8 mins (i.e. your classic "Strava bash" session!)? Thanks
Probably one of my favourite studies ever!!!! BEcause huge carb intake switches energy usage... pretty much alllll the energy you burn starts coming from carbs so hard to eat so much you gain fat from it.
Hmm 1.5hr I would probably not have anythign just a solid pre-ride meal but 2hrs or more I would have the solid breaky and then have about 40-60g per hour after 45mins of riding (so maybe 2 lunchbox soreen loaves and a banana
Another excellent video Will. The low fibre tip is big news for me. Thanks
It's awesome for dropping 1-2kgs
Thanks will! Super useful to actually get numbers, I never really knew how many grams of carbs were needed to perform optimally. Also, really useful to know about the fibre tip, I’ve never done that and have had GI distress in the past
Ahh glad it helps bud! I mean there is still a range - if you're doing a multi day event you will need more, or if the event maybe isn't super long but long enough to need to load you can do a half way house at like 6-9b/kg/bw. An example might be a Kermasse type race of 2-3 hours full gas.
Low fibre really helps if you do get those issues. A lot of stuff I do with the pros I work with or ambitious amateurs is to practice that and know what foods work
I have an ultra coming up in a couple weeks, really appreciate the tips!
Ahh amazing Kevin how far you going? This will definitely help especially the low fibre for a run. Ideally you would practice so maybe try it over the next few days
@@WillGirling So true! It's a 12 hour race, as many laps as possible
Rahhhh tough mate! I will be doing an ultra endurance video but i would say give the low fibre a go over 3 days maybe. And do like 2 runs/rides (cant tell which youre doing) with race feeding amounts so what you plan to eat on the day. Laps is good means easy to pick stuff up on your way past
@@WillGirling I'll be running, that sounds good! Thanks again for the tips!
Full of helpful content backed up with science 👌. New fact for me, high carb loading diet won't gain you weight over a few days. Thanks 👍
Cheers James - I mean I wouldn't just carb load for a few days for no reason haha. And you will gain "weight" just not fat if you keep the fat down and carbs up. And you only need 1 day to carb load too. Hope that helps bud
@@WillGirling Cheers Will
Hi Will great channel and enjoy your content and expertise. I have a question on healthy fats like avocados nuts olive oil etc do these inhibit insulin receptors and therefore unproductive for endurance athletes and weight gain? TIA
Thanks so much bud! That would be no. Healthy fats like those are not going to stop you adapting to endurance exercise. Gaining weight will be purely a ratio of calories in or out
Very useful thank you, might try a test run of low fiber before doing it for real before my event. Would be interested in knowing more about how it works as I would have thought low fiber would leave you 'backed up'
Definitely test run it. Always worth checking over these things when it's such a big change. It's also about checking over food choices and practicing it before you could potentially mess up an event or race. Fibre is split into soluable and insoluble as one point but if you have low fibre it's also call low residue.... which hints towards there is just less inside you. over 4 days you should empty out initially and then may notice smaller stools. Hope this helps
Good tips. The reduction of fibre a few days before an event isn't something I've ever done, I do reduce my intake of fibre but only the dinner/breakfast before! Will try a slow reduction a few days out. Cheers!
Yeah bud remember to practice it though and make sure you feel good on it
@@WillGirling Practise eating pasta/bread etc?... No problem with that! :D
Another interesting one! Thanks for the tips bud! You mention trying to drink some of your carb content to save having to eat so much. This is something i'm especially interested in when looking at multi day ultra racing. Obviously carrying a huge bag of carb drink is out of the question but i have read a few things about making sugar water, which is something that could be fairly easy to source out on the road. Is this something you would recommend? Oral health aside.
Hey Greg! Yeah definitely can be tough on multi-day stuff. Sugar water works but to save difficulty and carrying a bag of sugar, just get some fanta, san pelligrino etc... it's sugar water with flavour. And don't worry on bike packign multi-day stuff not much you can do about oral hygiene, needs-musts and all. Just brush your teeth more frequently haha (also not bad for cleansing the palette)
Nice thanks bud. Hadn’t really thought about that as an option 👍🏻
Thanks for the tips! Now that you mentioned protein. How much protein would you recommend in general/maintenance calories for a serious recreational cyclist?
Sure so general maintenance protein would be around 1.6-1.8g/kg/bw is what I would suggest if doing moderate traiing volume ~10hours or less a week but if you're doing 15hours or more I would just stick at 2g/kg/bw as trainign volume is so high and recovery demand is up there
@@WillGirling thanks! I'm riding about 12h/week and I really "feel" like recovery is an issue. I'll aim for the higher end then.
My studio has been opened in London, but, I will not use public transport.....I have a cycling mileage of 850>1000 miles/month. I have recently decided to commute to London and back, which is around 78-mile day ride, I can do that without issues. I think I am over fueling on pasta. What is the preferred approach to a two step 39 mile bike commute in terms of food....
Mateeeeeeeeee this is monster mileage! And a fantastic question.
You can if you want and depending on your route do on the way there fasted but only do this maybe 2-3 times a week max. But I would look at quick easy absorbing carbs in the mornign with protein by the time you arrive will be what 2-2.5hrs later so protein in the next hour after would be ideal. I would also have post-ride breaky of high Gi carbs with that protein. Lunch as usual. something 2 hours pre-evenign ride and then repeat post mornign ride after afternoon one. But this is reocveyr focused obv need your veggies, fruits in there, total protein in take etc.
If you're struggling maybe drop me an equiry form on my site and see how I can help further bud.
Crushign the miles though
TL;DR: if you're an endurance athlete preparing for a big day, eat the kind of food that would kill you if you were a couch potato.😉
Great video, I'm learning so much from this channel, Happy New Year to you!
Glad you're loving it so much bud!! Appreciate the comment look forward to you getting more involved
Can you just drink a lot of soda like coke between dinner?
You can definitely utilise carb based drinks like coke, fanta, fruit juice, on bike drinks to help will carbohydrate requirements
epic hair flip at 9'26
HAHA Channelling my inner Aragorn/Thor