Thank you from Truckee California. LA Vuelta 22 as a motivator . I'm trying to do 1k vertical for 21 days on a road bicycle, jesus and I willing. Your nutrition band across the bottom of the screen is visually genius, kudos. Tanks again.
@@CharlesOuimet I noticed you averaged over 200w for this ride. how would you fuel it if it was an easier ride? say zone 2 ? on one hand it would be easier but on the other probably an extra hour?
@@CharlesOuimet Thanks. I often do four hour rides with a one hour threshold hill climb but mostly zone 2 for the rest. EG. Zone 2 first hour, threshold 2nd hr, zone 2 hrs 3 and 4. But I never know how many grams of carbs per hour I should be eating.
@@CharlesOuimet I know right. At least now I don't feel so bad seeing you and I have similar riding conditions. I'm so envious of of people who live in rural areas. I'm working on getting up to my first 100k. Great video content as usual. Liked the drafting the van to cheat the wind a little. Lol
Thats alot of food. I have done these fasted without any issues. If racing then thats a different story but you can easily cover this distance with less than half of what you have there and more importantly alot less sugar.
Charles mate, you surprised me! I also love to eat a panini sandwich with salami and prosciutto. I'm Italian and here is a free advice, add some capicollo in that sandwich, your legs will thank you! Love your vlogs, ciao !!!
Amazing video. Thank you so much. I am new to cycling and I think nutrition on the bike has been the most confusing. I just did my first 100km ride 2 day,s ago I will definitely be using these ideas for future rides. cheers from Winnipeg
I just finished 100 k. At 85 I started to struggle. Need to eat more plus the banana. I got some cramping. Probably more of a meal at the start too. Thanks
Those cliff bars make me drink way too much water but I appreciate you showing your foods this is huge when you want to extend your rides when they are 2+ hours
@@jjmoto65 a friend who came back to hometown invited me. Why not first 100km? Skipped the breakfast that day, on the 50+/60km, body decide to call for bonk. It was the most mentally challenging between 10km-20km before the next refueling point and the sun made it worst in Malaysia. The next 3 weeks later, mishap almost happen at 80km+ where my bottle dropped due to bad road conditions, my pace was off until I reach the nearest shop to purchase for water. Water and refuelling are crucial, and that was good lessons first hand that cycling can be indeed an extreme sport to the body and mind at the end of the day.
Awesome, I admire your bravado! Next time take care of pre-ride nutrition (breakfast), it's very important. I usually eat rice with 2 fried egg, and sprinkled with nori (Japanese seaweed condiment).
a bit unrealistic, it's all fine and dandy when you can stop for 5-10 minutes on the side of the road - but for a lot of us that do 100KM group rides there is no stopping. Try eating a granola bar while doing 24mph and 300w. half of each bite you eat is going to be in your lungs and not your stomach. The only way to really go on a non-stop ride is gels and blocks IMO.
Hey Charles, I'm 15 and I ride at 6am pretty much every weekend. I ride with these adults that are pretty quick. Saturday is a very fast tempo ride for like 50km, last week we averaged 36.5kmh. How do I fuel properly for the tempo ride. Like what should i eat for breakfast to not feel super heavy, and would you reccomend some electrolyte supplements such as gatorade or nuun tablets. Then sunday is a longer ride close to 100km at 6am so what should I eat before that ride. I get up at 4:45 so it's not like I have much time to digest before the ride. Thank so much for the help.
Hey Adam! Go for big bowl of oats! This is perfect for morning rides. Add in some frozen fruits or a banana. I like mine with maple syrup, or you can simply drop some sugar in there. Good luck!
Amazing implemented this today for my 100KM solo ride and it was perfect. I had the right amount of fuel. Before I used to pack loads of gels and used to feel sluggish and tired around 80KM. This strategy was so much better. Thanks so much for sharing 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
Great video! I also use the Pacing Sticker to plan and pace my races. It's a handy tool that helps me optimize my nutrition and effort. Thank you for sharing your tips and advice!
Different speed - different nutrition. You can burn carbohydrates effective or at greater scale if you are racing. I like to eat bananas, dates, resins, and any bars that contains them. Tried gels but my stomach didn't liked them.
1 hour before the ride ? that seems like a mistake honestly...you are loosing bloodflow to digestion... you should fuel with a strong dinner night before, and try to ride it fasted with sugar water... or have a breakfast and leave atleast 2 to 4 hours before starting your ride
Hi Charles! Thank you for the very informative video, as I'm hoping to complete my first gran fondo soon! Just curious if you have an update on when the full review of the Winspace Lun will be released?
Merci Charles -- Here in Calgary we have some of the most beautiful Bike paths in Canada... I am a Mountain / Road biker and this is exactly what I eat and drink.. Next time I am back in Montreal I will definitely do the Laval Loop! great job!
My friend, i am a 18 stone bodybuilder and i am going to cycle lands end to John o groats, roughly 100 miles per day. Can you give me some advice on how to stay fueled for these long rides? Kind regards, Jamie(BaldyHolly)
I prefer to have a 4:1 h20/gatorade mix in my bottles right from the start. It tastes good and encourages hydration and it gives you slow constant sugar right from the beginning. Anything I eat is easily digestable, no fruit, nuts, granola ect. Stuff like soft bars or cake ect. I hate gels. And a very light breakfast to start with.
What's your thoughts on filling one Bidon with water and another with Protein shakes?? I personally hate eating during rides so I thought using protein shakes might do the trick!
I had a banana just before going and a glass of water and a coffee. First 50 km 1 pack of sesame crisps, one choc chip cliff energy bar, 2nd 50k some sour gummies and a half banana. Had 750 ml water bottle and 710 ml water with 4 tbsp sugar in it. Split those up throughout the ride. Felt great for the duration of the 111 kms. Averaged 154 watts - my ftp is just over 200. Still hqd gummies and a spare bar left just in case. Pack more than you think you'll need. Sugar water was great - and cheap too.
hmmm if there's not too much climbing involved within those 100km (i.e. 1000-1500m) so like over 3-4 hours I'd just go without any fuel during the ride and properly recover afterwards 😅 anything above 3,5-4 hours needs fuel though
@@ikekhan3299 really depends on the intensity. Can you picture yourself walking (like very very easily) for 3 hours (assuming your feet are fine with the load. I‘m just taking about the cardiovascular impact and energy expenditure)
This is fuelling for the very basic almost untrained novice….. you shouldn’t need more than 1 banana. Maybe a bar if you’re riding above 3.5w/kg average. This food is way too much
I can ride 4.2 w/kg during 100km, and trust me, with all the calories burn that is maybe still not enough. You got it all wrong buddy, a novice untrained will not eat because they don't know they should. 1 banana for a 3h hard-pace ride is ridiculous, maybe that's why you're being dropped.
@@CharlesOuimet well great 100 man talking about my nutrition its totally on 5 bananas and 1.5 litre of electrolyte water As being a student I cannot afford gels and bars I save all my money for bike upgrades but bananas work great for me
If I ride in a group and eat all the food you're eating I'd get fat in no time. It would also make bike rides ridiculously expensive. On a casual medium/lower intensity 100k (just over 3hrs on flats), most people would get by with a good breakfast or pasta meal and 1 or two bananas on the road with some water (with electrolytes if it's very warm), all the fun and dirt cheap.
It all depends on the power output that's for sure. I can do 220-240w for 3h at 68KG, without proper fuel, I'd bonk for sure! We are all different with different goals, it's a matter of finding what work best for you!
Geez I never bring that much on a 100km ride. I only bring 2 gels, couple of snicker chocolate bar. Tired banana but it makes me throw up bc it stays in the throat.
Sympa l'infographie en bas de l'écran :) N'hésite pas à parler un peu en français par moment, ça fera travailler la langue à ton audience anglophone ahah ;)
Ne vous inquiétez pas. Charles a des téléspectateurs qui aiment le français. Mon français n'est pas bon, donc j'ai du mal à apprendre sur les vlogs français.
never eat on any ride under 4 hours. i think it makes you more resilient while boosting your testosterone and hgh. for anything longer its dates or figs or homemade rice cakes, hate those processed "cliff" bars and gels. rots my stomach. ps= do not take nutrition advice from anyone who eats mcdonalds!
I like Cliff bars because they encourage me to drink and stay hydrated. I don't pedal nearly as hard as you so I don't need to worry about breathing while I chew the cliff bar. 🤣🤣🤣
I was once drafting behind a car in a populated place. And then i hit the pothole I didnt see behind I was drafting... I wasnt drafting ever since hahahha
Hi Charles, Come rate my nutrition for my 100KM ride as a slow rider with avg speed is 22KM/H only :( (as opposed to your 33 KM/h avg speed). Slow rider as I just recently restarted cycling but trying to cycle at least 100 KM just to build some base for myself. *Note:* -I rode in the morning around 5am (sunrise at 7am) so I can avoid traffic as I dont feel comfortable riding in heavy traffic area. -I live in country where the day temp can reach up to 35C and above (much higher temp if it is flat open land). Definitely is not as cooling as Canada lol. Hence why i try to start as early as possible so can avoid riding in too hot weather *Pre-Ride* Had normal dinner as usual with rice/Noodle then have good nite sleep *1 Hour before the Ride* -Wake up and have oat porridge and have cup of tea (2 tea bag) or coffee. *1.30 hours in the ride* -Stop for 2 non caffine gel shot -top up my drink bottle (carried 2 usually) with electrolyte mix -Generally will consume one bottle in this duration, however if the weather is hot I will finish both of my drink bottle. *3.00 Hours into the ride* -Stop for 1 Caffine and 1 Non Caffine gel -Top up drink bottle with electrolyte mix *4.30 Hours into the ride* - Repeat the same step as "1:30 Hours into the ride" *End of ride* Go for quick wash up and change and cloth before heading to nearest restaurant or cafe for good post ride meal. Have not try further than 4:30 (usually around 5 hour into the time) as by that time i had massive hot foot/foot numbness and pain which is too much to carry on cycling. I am currently in process in getting appointment with bike fitter to fine tune my position. Surely i do feel happy whenever i able to break the 100km distance even ride way slower than yourself. So what do you think about my meal plan😂 Keep up the good work.
Thats a detailed plan!! I'd stay away for gels before the halfway mark. Go with somehting a lot more filling, as Nathaniel mentionned, those sugar gels burn quite fast and you quickly runs out of energy. Go for something more filler like a granola bar! Other than this, everything seem great! Make sure you have protein as SOON as you stop the ride, within the first 30 minutes is the best window. If you wait longer than this going to the restaurants, it won't recover better!
@@CharlesOuimet got it, the reason i am using gels cos i got some extremely good deal for gel as they are nearing their expiry date 😂 However, on my previous ride i did try having two museli yogurt bar and banana but for some reason it was making me hungry (stomach growling) in during the ride. Not to mention its a pain to carry bananas on my back pocket unless i am doing some loop and i can chuck my food into the car and pick up after each lap😂. Thanks for the note regarding consuming protein asap after the ride. Will implement it the next ride. Not sure to start with pure soya milk will do the trick as starter?👍
on the ride i bring 1 EFS liquid shot 400 calories and 50 grams of sugar.....one nutter butter and 80 ounces of water with GU roctane ( 2 scoops in each 22 ounce bottle) pre ride 700 to 900 calories
Hey Charles! Thanks for this super informative video. I had a question. Does the type of nutrition (and quantity) change much if you’re doing a mountainous ride vs a pretty flat one? Would love to know how to prepare accordingly.
Hey George! Yes a climbing route should require more power on average, then more fueling is needed. It always depends on the intensity, but what 99% of people do, is they UNDER EAT on the bike. So always eat more!
@@CharlesOuimet thanks for the response. After doing a climbing route this morning and even though I carried some bananas, some muesli bars and some gels, I definitely felt like I UNDER ate. Will pack more next time.
I am fat adapted so I burn bodyfat and I dont need to eat anything before and during riding. I can ride up to 200km nonstop. No more bonking! No more candy bars!
@@CharlesOuimet are you familiar w the term “metabolic flexibility”? Its the ability to easily switch between body-fat and glycogen for energy. Body can only store 2,500 calories of Glycogen, but has an almost limitless store of energy from body fat in a lean person.
Cool man. Great video. I also bring banana with me for a long ride. I also bring raisin bread or some loose raisins. I take brakes at km 50. But the way you guys did it its better divided. That way you can keep your average speed on the good side. Thanks for the info man
Le problème pour l'eau très grandes majorité des parcs ont les abrevoires fermer début de saison Et la saison dernière comme a Laval fermer toute l'été malheureusement
@@CharlesOuimet i do all my riding fasted. Haven't bonked once since i quit carbs. Why the fatbike? A dog attack killed my road bike and I didn't want to stop riding so i put cantire Kendas on the fatty, cranked up the psi to 30 and haven't looked back... no need as everyone else is up front! Btw -i did the Cabot Trail on the fatbike in 3 days, too. Cheers!
Any ride less than 4 hours, outside competition, you don't anything to eat. World Tour riders fuel up because they're training 20 - 30 hours a week. If you are doing 10 - 12 hours a week, then just have a good breakfast before your "long" ride. Remember, you are training to race. So 3 hours tops. You have a team car? Soigneur on the side of the road? No, I don't think so. And if you have time to faff around with gels you're not racing hard enough.
Hi Peter, I'd be curious to know your power numbers if you don't eat for a 4 hours. Of course it's doable sub-200w average. But anything over that will absolutely require fueling.
Do you use the same pattern for 200kms and beyond? I actually plan to have this timing: Breakfast Burst the 50kms - 1 power bar then will just eat every 20kms. Not sure if its efficient for distributing the nutrients to avoid the dreaded bonk
