Talking Nutrition, on a great ride with a beautiful group 

Classic rim brake… very nice

As always a great video on a important topic❤

Personally I usually start with a sugary bowl of cereal in morning and try and avoid meat on a ride as takes time to digest, the body won't convert into energy. Usually stick with sweet stuff / carb loading at cafe, then top up with gels on a longer ride and then protein / savoury when I get home for recovery.

awesome video 👌

I have porrage every day anyway but definitely pre ride along with a banana and honey. Nutrious and delicious!

Great video on nutrition. I have my Wahoo set with a reminder to hydrate every 15 minutes and a reminder for nutrition every 30 minutes. Pre ride a large bowl of oatmeal with honey and a boiled egg. Carbs every 30 minutes seem to be the best formula for good stamina, cheers✌🏼

On my Surrey manor there Fede, glad you enjoyed it, The Tanhouse is a handy stopping point for refreshments & yes, some of the roads are dreadful, an accident waiting to happen.

Large bowl of porage oats in the morning pre ride and then I use Precision hydration drink mix and 90g gel packs for most rides. The drink mix is 30g per 500ml bottle with sodium included and the gels can be resealed so you can adjust to how much you need quite easily. Having a fuel utilisation test is also a really valuable thing as it removes all of the guesswork and tells you how much you should be aiming for depending on ride duration / intensity. What your group showed is typical of many group rides, some people not eating / drinking at all in extreme cases and then others failing to pay attention to the first couple of hours and trying to play catch up as the ride goes on!

That silver Bianchi is beautiful! I think they typically design gorgeous bikes, in true Italian fashion.

I like 'no bake' flapjack before a ride, ingredients are- 5 mugs oats, 1 jar of honey, 1 n half mugs of mixed dried fruit, 1 n half mugs of chopped nuts [almonds/walnuts etc] 1 can of prunes drained,stoned,chopped, 1 banana mashed, 4 tablespoons of peanut butter, a dash of lemon juice. Warm the oats in a dry frying pan, in a seperate pan add all the other ingredients and heat until it melts. Add the oats into the molten mix and stir well, put the mixture into a shallow baking tray and pack down well, wait to cool then whap it into the fridge...voila! This is a high energy power packed superfood! Ratio's of fruit/nuts etc can be juggled to personal taste or add what you like. 😁

Amazing how much you guys spend on your bikes. Beautiful bikes! With my nutrition I bring 2 water bottles filled with Hi5 and then a couple of gels and a nut bar. I do suffer from cramp a lot though. Not sure if it's me riding to hard up hills or not getting enough fluids! Ive started to bring pickle juice with me also now to see if that helps

My nutrition strategy for a Surrey Hills ride is the bacon sandwich at Heartwork Coffee 👌

Nice color of this TCR, your colleague have.

Nutrition, I think, can be simple for non-pros on leisurely rides. I prefer real food and avoid gels unless there is nothing else. The "cheapest bars on Amazon" sound like something to avoid. Amazon is flooded with Chinese makers who may not care about quality ingredients, or even if it's safe for human consumption. Add normal cane sugar and table salt to your water bottles. Simple and zero cost. This can provide the bulk of your carbs and electrolytes, supplement with inexpensive snack bars found in grocery stores. There is no need to buy the very costly "cycling specific" products.

Aloha, for me I start with more solid food like bars then move to sport jelly beans or skittles then at the end hit the gels also something mixed in my bottles, when I stay on top of it every 30-40 min its amazing how much energy I can maintain. I'm also trying to eat something not too heavy a couple hours before the ride. 🤙

I always have my Alpro milk porridge, with apple and cinnamon 1h before the ride with my triple espresso, two SiS gels and two Decathlon almond bars and a spoon of Enervit carbs in my bottle. Of course, living near Rome there’s always THE B PLAN (pizza & mortazza or ciriola & porchetta). Follow me for more advices on how not to get slim.

few bloggers tend to discuss this so like the vid

I only use sugar water (30g-100g/h based off intensity) and electrolyte tabs. The dura ace doesn't pay for itself and you can spend a fortune on maurten & co if you're training 20h/week. I never really cared about nutrition while riding, but it changed everything for me - even with weight loss. You're recovering better, you're feeling less drained and you're less hungry after the ride. Calories spent while riding are probably the best spent calories of the whole day.

I eat in the evening, and then ride next day, lots of energy at least up to 2 hours of intensive ride with sprint intervals and hills on high gear. I don’t even bring water with me if the ride is up to two hours long. I have more energy if I don’t eat in the morning before the ride. For your longer very slow rides I would do the same because you stop to eat even twice! In general I think you eat too much.

Carb mix in a drink for me, not wild about gels (too concentrated, hard to swallow) and some biscuits, maybe a banana for longer rides. Good to plan how many grams of carbs you need and when best to take them in (before climbs etc.). Eating right makes the difference between enjoying the ride and bonking out, cramping and having a nightmare experience

Always carry a packet of Haribos! Life saver!🛟

Depends on the ride and I tend to ride in the hills (94kg muscular build) I take for a 3hr ride 2x750ml bottle with carb mix After the first hour I have solid food (cereal bar, banana) Then try to eat every 40-45 minutes. Always take a couple of emergency gels with me also just in case.

my two cents. a strong double espresso,, followed by potato crisps and a ciggie ❤

Start with bowl of porridge, cake, lucozade during ride😊

I have managed to avoid gels so far - I don't usually go more than say 2.5 hour rides - and occasionally take a Clif bar along if going on longer rides. We're constantly being advised to avoid ultra processed foods and unfortunately I think a lot of the nutrition products aimed at cyclists fall into this category. I've heard that many people have digestion issues with gels which is why I've given them a wide berth. I used to be against voluntary stops, but these days stopping off at a cafe for a non-ultra processed cappuccino is my preferred fueling strategy. I've never cycled in Italy either but it must be one of the best countries to cycle in - beautiful countryside.

The best nutrition for cycling is Brasilian "Feijoada"💪

I only know I don't eat enough

Bananas are easy on stomach. They are good enough for Andy Murray ?

pop-tarts

urca un raggio di sole, tocca stappare una bottiglia di quella buona.😀

The Siroku kit looks great! I could use a bright white jersey for summer. It's inexplicable, however, why they and almost every cycling kit brand assume the majority of cyclists are black. It feels very phony and reverse-racist, as if using white male models is evil.

If you are an expert and you share your thoughts, is it "man-splaining"? Canyon headsets are quite unique and complex. Comments from someone who is familiar with them should be appreciated, without offense being taken. The comment about the chimney, though, maybe the lady likes chimneys 😂😂

1g carb per kilo body weight every hour …..hope that cappuccino was before midday.

Ride fasted and drink salt water

can you make your video a little bit brighter

Isn't it an Italians right to be fashionably late to everything 😉👌🏻😉