What Should You Eat And Drink When Cycling?

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In association with SiS.
Cycling nutrition can be made overcomplicated. But it doesn't need to be, here is all you need to know about what to eat and drink to enjoy your riding.
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Cycling nutrition boils down to two things, water and fuel. So in essence you need to drink and eat while riding.
To be fair, we do give you a bit more detail than that, because drinking water is sometimes not all you need, we definitely recommend electrolyte tabs. And there is also a handy guide as to how much you need to eat as well.
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1 окт 2024

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Комментарии : 327

@iamanan5634 8 лет назад

2:55 A guy with full GCN gear!

@abbotteo077 8 лет назад

+Iamanan Emmanuel yeah! Dan points at him and the old chap looks very surprised! I bet he couldn't believe his luck

@4partmedia 4 года назад

That's a wild Doddy appearing.. host of all the new stuff.

@mattburkey8393 8 лет назад

"Research says drink when you are thirsty." -Si Keep up the good work Research.

@liambarber9036 8 лет назад

+Matt Burkey Your supposed to drink before your thirsty, as GCN has stated many times.

@scml2 8 лет назад

It was said prior that when you're thirsty, it's too late.

@twigle3015 8 лет назад

After some weird accidents in Marathons and triathlons due to too much drinking (hyponatreamia), this science has been updated too:"drink when thirsty." However, when you are pushing hard and your body is screaming at you because of other reasons, the drink 500 mil-1L rule per hour, is a good measure. See www.ncbi.nlm.nih.gov an article called:" to much of a good thing" for more info.

@Adam-rm8ny 8 лет назад

@2:56 the look of utter betrayal knowing that your heroes just overtook you whilest filming a video

@henrykennedy4366 8 лет назад

And didn't even acknowledge your snazzy kit

@phantombigballs8165 3 года назад

Got dropped 🤣

@d3adst4ar18 8 лет назад

Carb The Fuck Up!!!

@SharD24x7 8 лет назад

Did y'all notice Matt getting dropped at 2:55? He sure looks old now so full credit to him for riding the bike at this age too

@thatwolffe3802 8 лет назад

+PancakeOwl I don't think you got it did you

@mbal4052 4 года назад

ThatWolffe no you didn’t get it

@connieback7577 5 лет назад

Gummy bears! Nobody ever mentions gummy bears. They are my favorite bike food. They’re a great source of easy to eat, densely packed carbohydrates. Supplement with sports drink and you get perfect fuel for the long haul. Also, bring them out to share at the end of that 3-4 hour ride and watch everyone perk up and get their second wind. Even that guy who declines the bears so he can just keep the pedals turning will show a significant boost after you insist (3 pushes, if needed) that he share in your gummy bears. Happy cycling!

@SpiderwebRob 8 лет назад

A basket of hot chips taped on the stem would be lovely on a cold ride.

@biranfalk-dotan2448 8 лет назад

"I don't think anyone is going to argue about the importance of water" says Dan as he rides a bike with no bottles.

@Snagmaster30lb 2 года назад

His bottles are in the back of his shirt.

@jeremyemilio9378 8 лет назад

how could that old dude wearing GCN kit not recognise them?

@cipher.u.justice 8 лет назад

+jeremy emilio because of the new kit maybe? although the motorbike (or whatever they use) with the video camera is kind of a dead giveaway

@liambarber9036 8 лет назад

+Archey Blu If i saw GCN filming i would shout " welcome to the GCN show".

@hanneshertach8013 8 лет назад

Did they just pass an old dude wearing a gcn kit and neither of them said anything? Also, old people watch gcn? I thought the audience would mainly be 18-30 year olds.

@blazinginverno6819 8 лет назад

I'm 16 years old man. Your very wrong😂😂

@williamtudway1481 8 лет назад

Im 15

@hanneshertach8013 8 лет назад

+Stijn Groen yeah I'm also 17 but I was assuming most people cycling would be slightly older, at least I've never met anyone my age out on the road.

@blazinginverno6819 8 лет назад

+Hannes Hertach ikr

@TechRicoYT 8 лет назад

15 here

@fbspin 8 лет назад

Where were they cycling? So many cyclists and no cars perfect!!

@joseplluis7 8 лет назад

+fbspin mallorca, monasteri de cura climb

@weareshit485 8 лет назад

They block off the entire road just to film their video, what assholes.

@IGotsBadFeeling 8 лет назад

Was that old man with the GCN kit an actual random stranger?

@liambarber9036 8 лет назад

+Onypop would be cool if i saw GCN out cycling sometime.

@gcn 8 лет назад

+Onypop Do you mean Matt?

@nepoleonbonaparte3086 5 месяцев назад

@@gcni miss that guy

@sbellidog 8 лет назад

yeah, yeah... Hydration is important, but Dan hasn't even a single bottle cage :-)

@ciaobarbara 8 лет назад

right!

@CupofStea 8 лет назад

They probably only nipped out to shoot the video.

@sbellidog 8 лет назад

+Stephen Linton :) yeah I guess

@jasondrummy74 8 лет назад

at 4.35 he says he doesn't take any bottles or anything else on spins shorter than an hour or so

@forvainee 3 года назад

I didn't drink anything from 10am to 5pm and nothing seems wrong to me. But i will be honest, i am quite used to drink very little amount of hydrates (water)

@privateprivate2225 8 лет назад

large bottle of water with 6 dates blended in. done...

@ronron_roamer 8 лет назад

2:54 mins in I thought that was Matt getting dropped lol

@Slowcalcones 8 лет назад

Lol could've given the guy in the GCN kit 30 seconds of fame in this video and talk with him a bit. It probably would've made his year and you guys would've gotten made props.

@Orgakoyd 8 лет назад

You just ride past that guy in full GCN kit without a hello or anything?

@gcn 8 лет назад

+lite Roadie Andrew's our biggest fan.

@Orgakoyd 8 лет назад

Global Cycling Network I bet he is

@engleshen 8 лет назад

Orange juice, frozen berries and some sugar...blend it... does the job for me :)

@123456bmx 8 лет назад

Absolutely!

@XDontConformX 8 лет назад

Not to be pedantic here or anything, but an electrolyte is not a salt. Sodium is given the name arbitrary name salt, but is actually sodium chloride (in this case). An electrolyte is a substance which contains ions and can be catabolized via electrolysis. Furthermore, each of the electrolytes listed have different roles (they're not all just salt). Sodium is important for water retention as sodium is absorbed via the kidneys (renal sodium absorption) which results in water retention. It is also important within the sodium potassium pump for efficient depolarization and therefore action potentials (extracellular). Potassium is the other ion responsible for these action potential charge balance and is equally as important (intracellular). Without these ion gated channels, muscle contractions could not occur. Magnesium however is very important within the glycolysis energy pathway and oxidative phosphorylation. I don't expect GCN to go into this much detail, but telling everyone that electrolytes = salt is simply spreading misinformation.

@D.Eldon_ 8 лет назад

+Colonel Sanders Excellent comment.

@TheWaxChainFanClub 8 лет назад

I was led to believe you were a lot more secretive about herbs and spices.

@deterdettol 8 лет назад

Good answer, but they are still right in calling them salts, as most of the sources of electrolytes are from salts (sodium chloride, potassium phosphate, magnesium carbonate). A salt is a product of an acid+base reaction, of which all of the above are examples.

@XDontConformX 8 лет назад

+James Chan When the salt is dissolved within solution, the ions that are derived from the salt then become an electrolyte (derived from salt, not an actual salt). Am I incorrect? I appreciate your compliment :)

@deterdettol 8 лет назад

+Colonel Sanders Yes, and you were right on that point. Salts happen to be the source of those electrolytes, but electrolytes are not salts. They were incorrect in calling that that.

@mwbgaming28 5 лет назад

In addition to maintaining hydration, electrolytes do a much more important job that you didn't mention Electrolytes provide the means for a voltage potential to be generated across cell membranes in your muscles, this is absolutely required for muscles to work (this includes your heart) Low electrolytes = the muscular equivalent of an electrical blackout

@bikeanddogtripsvirtualcycling 8 лет назад

mr GCN superfan will probably appear in next week's caption competition

@bruhbruhbruhburhbruh 8 лет назад

When I Ride I Ususally Get A Couple Rockstars And And A Couple McChickens, Is That Good?

@markp353 7 лет назад

#torqueback Energy drink and Water with Electrolytes are they one in the same or different?

@engleshen 8 лет назад

2;53 that guy look of suprise when the GCN gangs passes by him :D priceless

@ktfo8 8 лет назад

Did you at least say hi to the GCN fan after filming?

@scml2 8 лет назад

#torqueback (above)

@gcn 8 лет назад

+ktfo8 Andrew is our biggest fan and was with us all day :)

@stephaniekent8483 6 лет назад

100 k before breakfast and 2 water bottles, ain't rocket science, take a banana with you just in case

@halvortand 8 лет назад

Matt's been aging fast! 2:54

@MotörheadMickey 8 лет назад

I had a bidon chucked at me today at the Giro by a guy from IAM and to my surprise, it was filled (well, nearly empty actually) with just water. And it's been proper hot here today, too. Oh well, if it's good enough for the pros, eh? I do like to stick a SIS tablet in mine every now and again for taste and 'performance'.

@SlickMotoMike 4 года назад

I don't even drink 750ml in 8hrs whilst cycling and I feel absolutely fine. I just can't afford to keep trying to find somewhere to pee whilst I'm doing deliveroo

@perwiratempur 8 лет назад

Putting electrolyte or energy drinks into bidons, will make the bottle's nipple dirty, there is some kind of fungus growing there after a while. How do i clean this? If i just drink normal water, the fungus never grow, I observed. Replaced quite a few bottles due to me drinking electrolyte drinks :(

@Arthurbarau 8 лет назад

+perwiratempur I noticed that too. The fungus seem to love any kind of powder we mix into the water. I got to clean mine with some drops of bleach (not sure if that's the right word - it's that stuff you use to clean the bathroom) diluted in the whole bidon (in the case 650ml) of water. Leave it in the bidon for somw hours and then clean with hot water and a clean sponge. Place the bidon's lid upside down on top of the bidon in such a way that the nipple is submerged. I was reluctant at first, but my mother in law cleans my nice's bottles like this and she is still alive, so I guess it's safe :p

@connieback7577 5 лет назад

I noticed this problem many years ago and got into the habit of immediately rinsing my bottle after every ride-problem solved!

@MrNewlife1968 8 лет назад

Water mixed with coconut sugar (cheap energy drink), Cliff Bloks and Bars.

@christianmatheron6444 8 лет назад

+MrNewlife1968 All consumed while peddling a high cadence with a power meter, yeah?

@MrNewlife1968 8 лет назад

+Christian Matheron Lol lol, high cadence yes. Power meter, not yet. New bike first.

@shaggy03wrx 8 лет назад

so about the energy drink part, would that include like Monster or Redbull, or just Gatorade and SIS tablets and stuff like that?

@gunkshunter2519 8 лет назад

Next week how to get on and off your bike.

@gunkshunter2519 8 лет назад

+LANCE NEVER DOPED yes. I need somebody to tell me when to eat and drink.

@TheFactaa 8 лет назад

What do you mean by energy drink? Are you talking about simply adding those electrolyte tablets to your water or is there a different product that has carbs added as well? If so, what product do you guys use?

@adamputu5448 Год назад

Energy Drink Electrolyte Tablet. You Can Use From SiS Or GU

@greg_loper 8 лет назад

OK, as interesting as the video topic is. Clearly we are all taken by who the young rider in full GCN kit is at 2:54 in the video. So, who is he?

@bugrutch 8 лет назад

So the guy at 2:55 in full GCN kit? Matt Stephen's dad? Or just a random interloper?

@Bluesman2509 8 лет назад

Hey this is the Puig de Randa in Mallorca...I noticed the golf ball telecom satellite! Climbed this from the south side many a time!

@andrewcroker5397 8 лет назад

Thanks for kind comments (not) on my Hitchcock type cameo on Randa. to be fair it was take #15 and I was running out of puff.

@skinnyvinny453 8 лет назад

I am 6feet 59kilos and have been a twig my entire life, if I go out for 60-90 minutes I ALWAYS need to refuel while riding. If I do a 4 hour ride forget it I could go through 7-8 gels or bars. Is that just body type and metabolism related? Or is it more related to my carb intake off the bike? Thanks

@igotadigger87 8 лет назад

dan lloyd to win the giro

@matthewkitney5826 8 лет назад

Its great to see your new presenter (2:55) but I thought the video was about what to eat/drink whilst cycling, NOT how to drop the new guy on a climb...like a boss!

@glenlarter4654 8 лет назад

What kind of energy drink do people use??

@fr4n_c13 8 лет назад

Shoutout to random old guy

@gcn 8 лет назад

+Jack Pilutti - He'll appreciate that!

@Paganiproductions84 8 лет назад

I stick to water and fruit

@ilikelampshades6 8 лет назад

The Trek madone is the ugliest bike ever made

@RichardsWorld 6 лет назад

"Energy drinks" is very broad. Saying which one you like would be a "better" thing for us viewers to hear.

@shirakohamazaki3913 8 лет назад

2:55 Matt ?!?!?!?!?!?!? LOOOL

@sebastiantorres7330 8 лет назад

hahahahahahahah

@kronier 8 лет назад

electrolytes LOL - it's got everything plants need...

@michaelevans7426 8 лет назад

Haha, you passed by somebody wearing a GCN kit just by coincidence. Wow, he must feel lucky!

@okisub 8 лет назад

drinking all the sugar filled drinks, gels and eating sticky sweet bars pretty much daily. I've been starting to get concerned about what they would be doing to my teeth. What do GCN riders do to stay on top of their dental hygiene after a ride? Is a swish of water and sugar free gum enough?

@chinty93 8 лет назад

what is that road called? looks awesome

@johnobrien5464 8 лет назад

Mat is looking older than usual. Wearing the old kit too

@gabrielsong7551 8 лет назад

Thank you for not saying SiS at any point in the video

@cooldog2116 8 лет назад

I like Haribo starmix!

@uPenguin 8 лет назад

Did you overtake a guy in full GCN gear just by coincidence? (Or was it a sneaky advertisement for your new kit?) ;)

@gcn 8 лет назад

+Shaun The Penguin We did....

@SolomonKincheloe 8 лет назад

+Global Cycling Network you did what???? hahaha

@adamryder8377 8 лет назад

Was that Dan Lloyd's dad?

@radams2243 8 лет назад

My favorite part of these videos is when Dan and Si make their viewing suggestions at the end, particularly when I'm watching via Chromecast - when mirroring the videos to my TV, no floating boxes appear, no globes, simply two men who look like lunatics pointing around on the side of the road.

@Pelaohe 8 лет назад

Same to me

@FlatSpinMan 8 лет назад

I like the emphasis on eating and drinking to 'enjoy' your ride. That's what most of us are doing this for.

@samuelmumby7982 8 лет назад

I just had a burrito and iced coffee on my evening ride. Worked for me! probably not recommended though.

@davidbossert3106 8 лет назад

I've been throughly enjoying your series on nutrition and cooking for cyclists working with pro cycling chefs. I've been riding for a little over a year and as a type 1 diabetic struggle with the balance of carb intake and controlling my blood glucose. I know there is a pro cycling team composed of all diabetics (team novo nordisk). I'm curious if you could do a few videos on how the diabetes effects them in races and training along with their nutritional differences due to being diabetic. Much thanks. Appreciate your daily videos.

@jjmm162 8 лет назад

4:42 the white cloth man: WHAT?? OMG, the GCN bros???

@GabrielBeddingfield 8 лет назад

Great video! Should probably also mention that GI distress happens when you over-do it. I always found it helpful to know that we can only digest (at most) about 60g of carbs per hour.

@GunnyWombat 8 лет назад

Sodium , Magnesium and Potassium are elements (and in this case, cations), not salts. Sodium Chloride, Magnesium Carbonate are examples of salts..

@tomislavaleksic2528 8 лет назад

I take a bottle of water mixed with ground ginger, and a bottle of multivitamin. An energy bar is a must!

@6ft8incyclist 8 лет назад

WOW not even a HELLO to Gentlemen in a GCN Kit , Plus you did not announce your getting ready to pass him.. I suggest watching GCN video on road cycling etiquette... The BOSS is tough But please do as he says and not as he does, Dan is talking about the importance of Hydration, But not a water bottle or Cage on the Bike...

@kathrynphillips2219 8 лет назад

Weirdly, it turns out hydration is rocket science (at least, the rocket sciences have an opinion on it). [Sorry for the non GCN link here: cyclingtips.com/2009/12/hydration-fluid-from-outerspace/ ] And apparently, for 'optimum' hydration you should have hydration and fuel/carbs at least 15min apart as having them together reduces the efficiency of absorbing either. So have an energy gel/Medjool date/sandwich/whatever, with a small amount drink, and >15min later have a drink with electrolytes and artificial sweetener (not glucose) in. I'd be interested to hear what (if any) difference people find with this approach.

@serisingh 8 лет назад

I'm glad to see you are not suggesting carb cutting!! Restricting carbohydrate intake will NOT improve training and is is dangerous and inflammatory to the entire body and especially the kidneys. NEVER eat more than 5-10% of total calories from both fat and protein. Carbohydrates, specifically glucose, is the body's #1 preferred fuel source because it doesn't have to convert it for the muscles to use or store it. Carbohydrates are stored as glycogen in the muscles, up to 100g for every kg of body weight that is, and will fuel you and make you feel your best.The brain actually runs exclusively on glucose, only found in carbohydrates. Feel like you have a brain fog? Probably because your brain doesn't have the clean burning fuel it needs! To learn more about how the body works visit my channel's education playlist.

@Stepjer75 8 лет назад

What does GCN think to the fact that I use fruit High Juice? I don't trust artificial ingredients, including sweeteners, in anything I consume, and prefer to keep my intake natural, organic, and free from anything artificial. I have found a company called Torq that does a source of foods and drinks for riding, should I buy the "proper stuff" for my training rides - or stick to my natural High Juice?

@zygmuntthecacaokakistocrat6589 8 лет назад

Commercial products: packaging! Make your own bars (I make muesli bars, or rice cakes/bars), wrap it in foil or paper, mix your own electrolyte and even energy drink. Plenty of recipes on the Interwebs. Gels are good for racing, but for general riding? More packaging, more waste. Gooey sugar sits on your teeth and causes decay: gels are great at this unless you drink enough with them to wash them off.

@andrewcroker5397 8 лет назад

Stijn I love you. I am actually two 30 year olds welded together, plus a bit. it was a metaphor. Old dude (thanks), old bike, old legs. But I was out there. Remember cycling is like golf and sex, you can still enjoy even if you're not very good.

@SlickMotoMike 4 года назад

Weetabix with Honey at 10am then some stretching and a mouthful of water and off I go 11:30 - 20:00 with only 750ml of water which I don't drink until the last 5hrs but little sips and no food. Can't buy all this expensive stuff.

@greendeane1 8 лет назад

I stopped eating at 6 p.m. yesterday, go up this morning, no breakfast, and joined a group riding 33 hilly miles. Drank a quart of decaf tea on the road. And in three hours -- after this 24-fast is over -- I will eat. I ride while fasting three days a well. I never bonk, hit the wall. I burn body fat.

@fruitinprogress 8 лет назад

Or you could get all your electrolytes (plant nutrients) from eating more whole plant foods and have glycogen stores full (from a diet high in whole starches) so can ride 2-3hrs at 85-90% of MHR bfr one needs some fresh dates or a ripe banana (water & dried/fresh fruit) easy done no supps or industry products or potions needed 😄👍

@boogiestreet594 4 года назад

can you answer tis. im going to start riding again after a 10 year gap. i aven't cycled or exercised atALL. i want to know, how do i hydrate myself BEFORE i get on the bike so i don't donk after 20 mins and trying to catch up then

@silviofontana3666 7 лет назад

Oh how you continually perpetuate the myth of carbohydrate for an energy source. How appallingly ignorant, particularly when two of our top cyclist in the pro ranks are low carb and out perform day after day. The records speak for themselves. Love cycling, dont like ignorance regarding nutrition when it comes to endurance sports. Generation UCAN and VESPA will out perform any carbohydrate in a fat adapted athlete, the records are there for everyone to see.

@MegaMissfitz 5 лет назад

Ive had a grueller myself! 26 miles on a push bike & double flap jack n custard im absolutley fuckin shattered 😤😘😤

@taylormcintyre5759 8 лет назад

Dan's bike doesn't have a bottle cage.....while talking about hydration

@nathanielsnyder6753 8 лет назад

Use natural food for training bananas,dates,apples,raisins etc. gels,energy bars things like that should only be used for races because that's what there for. To give your body that quick carbohydrate blast to keep going full gas.

@BikesNBeers 8 лет назад

I've seen a lot of GCN videos but seeing them ride past that dude was the best thing I've seen! I wonder how many team Sky wannabes Team Sky ride past. Awkward!

@bradm6287 5 лет назад

Eat the right carbs unless you want to get fat or increase risk for diabetes. Fruits are good choices. I love when I see all these sinewy health nut cyclists cracking open their diabetes bars or pouring some random chemical powder into some water. It is the 2010's equivalent to chain smoking yourself thin.

@jeremysweeten2792 8 лет назад

Problem 1: I never get thirsty. Problem 2: water is boring and the tablets have sugar = calories. Problem 3: I hate calories.

@Davide_sd 8 лет назад

Dan doesn't need a bottle of water+electrolytes. Even his bike is set up to not carry the bottle, it's definitely an extra-weight. Dan must be an alien!!! :P

@daveyfromdownsouth7889 5 лет назад

What a noob drinking while cycling wow that so ten minutes ago. This was a joke water is very important I recommend gaterade if you don't have tablets.

@andrewcroker5397 8 лет назад

And when Dan went past the line was I thought "Stop eating fatty foods" but I only heard "Stop eating, fatty". Harsh.

@julienmorand5525 8 лет назад

"Right, well I don't think anyone then will argue about the importance of water; hopefully" says a guy without a bottle cage on his bike.

@CharlieBennici 8 лет назад

No hate on Si, but after 1:43, I think he is sitting like a woman for some reason. And nothing against women. Happy Mother's day!

@guilhermepaula6496 5 лет назад

you guys really ride with your Rings on? Isn't that like extremely dangerous in an possible accident?

@mallickrishg 8 лет назад

5.14: looks like even black shorts are unsafe! simon pointing to his left in multiple ways!

@dom7215 8 лет назад

That is Dan because with his all new Madone he was so fast that he is in the Future and see his Self !!! Just kidding !!! This is cool to See a man wearing the GCN clothing and the GCN Team is riding Close to him!!!

@Boynkey81 6 лет назад

When they refer to 'a bottle of energy drink' later in the clip... do they mean the water with an Electrolyte tablet in is 'a bottle of energy drink'? or is it something else and they refer to 'water' as being the electrolyte'ed drink? Can anyone help clarify. Cheers

@michellesaunders5907 6 лет назад

Electrolyte tablets, home bargains at a quid for 20 , a fifth of what Tesco charge.

@grapefruitgrove 8 лет назад

I suspect you guys are overstating the significance and prevalence of carb-depleted training to troll your vegan viewers lol

@robwhite7976 8 лет назад

Typical Dan isn't it that when you are telling us about the importance of water and bottles on the bike you don't actually have a bottle cage on the bike but the bike does like sick to say the least. Keep the great work up.