What did you think about Hank's fuelling strategy? 🤔What has your experience been like with fuelling? Let us know!👇

@troycollett8540

2 ай бұрын

I personally use the eat my ride app to calculate my fuelling for each ride

@vinmando824

2 ай бұрын

I think I'd rather "fuel" with a Big Mac 😁😁

@JanneRasanen2

2 ай бұрын

Ollie you naughty boy 90 g in one go plus 30. Ayayay! My experience? If you have rye bread and protein bars use the wind assists on hills 😂

@alastairmerrill9349

2 ай бұрын

Interesting vid, and a heroic effort by lab rat Hank! Three questions: 1. How do Pros have any teeth left, given they're fueling on basically sugar and syrup all day? 2. Does having so much sugar when riding put us at risk of diabetes, or is this offset by all the sugar intake being used up during exercise? 3. What did Dr B eat and drink to get through this cold, wet and long 6 hour ride?

@JanneRasanen2

2 ай бұрын

I should add that I have bonked from both under hydrating and fueling despite stopping at Porvoo, Finland's most beautiful cafe Cafe Helmi and more than once on the way back to Helsinki totalling 100 k on a hilly road. Making commuting to Helsinki Porvoo residents traditionally the best Finnish riders. One Porvoo originating Finnish champ rode for Team Sky and DSs in Israel whatever it is called this season. But call me the bonk master 😅

I think that in return Ollie should do a six-hour ride with NO carbs.

@AutiSam1974

2 ай бұрын

Didn't Hank do that one already? Or Connor maybe, I'm sure I've watched that movie

@mstrasser

2 ай бұрын

@@AutiSam1974 believe it was Connor. Ollie just designs the tests it seems 😂

@JBuchmann

2 ай бұрын

It was Ollie, but I think he rode like 100 miles (or until he bonked) with no food at all

@grumbazor

2 ай бұрын

@@JBuchmann Its possible of you dont try to get ne KOMs. slow and steady is key. Worst is if you start fast and have to slow down because of low blood sugar. Its very hard to recover from that without a break or food.

@kelvinkumangai4571

2 ай бұрын

Absolutely, this was just cruel for Hank.

Ollie's fitness has advanced to the point where he can double as Hank's team car and still keep up. 👏Ollie!

@gcn

2 ай бұрын

He's certainly got the pace 💨

@JamesL-W

2 ай бұрын

he has come along way has our Ollie,

One thing I always keep thinking is how GCN makes these shots while riding bikes. I know, probably two people on a motorcycle running in front. I'd like to see more behind the scenes sometimes. Like showing a challenging shot or another curiosities.

It would be interesting to have seen a comparison with Conor also doing this challenge, given that everyone knows how much he loves his food (plus he's a giant, especially compared to Hank!). Other takeaways are that Ollie very much relishes the role of GCN's mad scientist/evil genius and that he's right that it's scary how good Hank is despite never fuelling properly.

@gcn

2 ай бұрын

Fuelling Conor is another challenge! Did you see how much he ate on this challenge? 👉kzread.info/dash/bejne/kaVmlceId9ewhZs.html

90g/hr for 7hrs. I couldn’t believe how good I felt. And recovery was so much better too

@gcn

2 ай бұрын

Game changer isn't it! 🤯

@Abnsdllnnlosnfd

2 ай бұрын

How on earth do you take so much food, gels etc. with you?

@9psi

2 ай бұрын

@@Abnsdllnnlosnfd Sugar water and gels mostly plus a couple of large bananas, bag of snakes, pockets were very full. After you drain one bidon keep it water only to rinse mouth out regularly. Also a servo stop with an hour to go. Powerade/gatorade are not concentrated enough but if its hot you can use them.

This video was so fantastic to see. Am an avid 62 yr old cyclist who road raced competitively. 4 yrs ago went down the, fueling while riding rabbit hole, primarily watching Neversecond videos. Now that I top off while riding I don’t suffer energy drop offs like I use to on 160 km+ (100 mile) rides at all anymore. Also maintain higher pace so much easier during 3 hour rides. Wish I had better understood the science of topping off 42 years ago. Younger riders probably saying, “Thanks Captain obvious.” but if you are a dinosaur like me consider trying to top off at 60-90 grams an hour. Nothing like riding stronger longer and feeling good when you are done. Thanks for the video!

@MrMars121

2 ай бұрын

Hi what do you mean by topping off

@SeattleMarko

2 ай бұрын

@@MrMars121- Getting in carbs every hour of riding at an amount that works for you. For me it has been isotonic gel shots (so I can drink plain water later) and/or carb drinks every hour. More carbs per hour on longer rides (3 hours of more) and less carbs per hour on shorter ones. 😁

@prestachuck2867

2 ай бұрын

I remember forty years ago being told by a coach “water only, no food on rides under three hours”.

@SeattleMarko

2 ай бұрын

@@prestachuck2867 - Ha, ha… true that, an old racing peer thinks lack of hydration is why many of us have pacemakers.

@gcn

2 ай бұрын

Proper fuelling has really come a long way in recent years. Do you think that's helping to boost the speed of the average pro?

I am a type 2 diabetic and gels and things are like kryptonite to me as they massively spike my sugar. That said, I do need to eat and I possibly need more electolytes than other people. For me, cycling is one of the few times I can eat 'naughty' food like sausage rolls etc but, I can't just carb load like other people. Would be good to see a show that covered diabetic cyclists because cycling is really good for diabetics but fueling is a complicated issue.

@DurianriderCyclingTips

2 ай бұрын

Reduce your fat intake to under 30g a day mate and watch your insulin sensitivity come to all new best levels. Ive been working with diabetics since 1999.

@fionahunt8530

2 ай бұрын

Same here but I am type1 , really tricky to preload with carbs and avoid massive highs.

@guitsynthcw

2 ай бұрын

I was pre-diabetic a few years ago and have been working with an exercise nutritionist since then. 40% carbs, 30% protein and 30% fat is my goal. Can’t find those ratios in most bars. I eat every 20 minutes after the first hour of a ride. I start earlier if there’s a lot of climbing. Works out to about 600 calories per hour, but I’m not fast or powerful! 150w typical average power for a ride.

@gcn

2 ай бұрын

That must be tricky! Have you found a fuelling system that works for you? 👀

@pedallinraw

2 ай бұрын

@@DurianriderCyclingTips🙂👍🏻

I so, so much wanted Ollie to say 'yesterday' when Hank asked him when he'd made the porridge.

@prestachuck2867

2 ай бұрын

Yesterday probably would have been a more truthful answer. 😂

As mentioned it takes time to build this up. Yesterday I did a 6 hour ride taking in 120g CHO per hour. Felt strong a bit was stuffed after. In my experience makes me not crave any ‘crap’ when off the bike and doesn’t lead to post ride binges.

@LouieBaLLz

2 ай бұрын

That sounds about right. I remember seeing something that said you know you're fueling right if you don't feel hungry/crave food after a ride. 👍

@we1rd92

2 ай бұрын

But the post ride binges just hit different

@toshman696969

2 ай бұрын

@@LouieBaLLz when i raced long course triathlon i would do max 60 grams and i will say i felt pretty crappy after finishing races, but these are triathlons and i couldn't take anything on run so it probably dropped off further if i averaged 5 hr race. having said that i agree on binges but i also wouldn't call the gels and other type food confusing good proper food, generally its shit filled with tons of sugar.

Great video really interesting as I’m thinking about fuelling for my longer rides. Hank is a legend

Now it's Ollie"s turn. Different people react to fuel in different ways. We need to see a comparison. Foe Science. Thanks Right Hank?

@JamesL-W

2 ай бұрын

agreed

Great video! I raced during the late 80s and early 90s. I definitely did not fuel properly back then. I am interested to learn more about how to train your gut. Perhaps in a future video you can go more in depth about that topic. Thank you both!

Serious question guys- I get eating more on the road, but how much does it cost to eat like Hank in this video? How many can afford four or five $5 gels every longer ride? Plus drinks. It gets crazy.

@miguelseta1

2 ай бұрын

You can make homemade snacks

@a.r.2024

2 ай бұрын

You can buy 1kg of white sugar and mix it with water and lemon juice. It does not get cheaper than that. You can check Jesse Coyle's video "I used sugar as my sports drink for 2 years, why?"; he is practising this and getting good results.

@QwoaX

2 ай бұрын

Why buy all those expensive energy gels when you can just make your very own sugar water? Or any other carbohydrate dissolved in water would do. If you care about all the other stuff, maybe normal iso-drink from tabs, which is not that expensive and add tons of carbs to it. Those energy gels seem like highly marketed pseudo-science to me, at least until it's tested (by a neutral party) against DIY alternatives.

@PinkPog

2 ай бұрын

Just eat mixed fruit and nuts.

@andrewmcalister3462

2 ай бұрын

Conor did a video a couple of days ago on gas station fuelling. Worth a watch for cheaper fuelling. Gummy bears/Haribo are functionally the same as chews, and way cheaper. Personally I mix my own drink mix with table sugar, a little bit of Gatorade powder for flavour and some salt for a few cents per ride. I have also heard of people using bulk maltodextrin from a brewing supplies store for cheap drink mix.

I have spent A LOT of time with untra endurance cyclists (where the event is 300-800 miles). The single biggest thing that dictates success is the rider's stomach. MOST people's stomachs just can't function while under stress, especially for long periods. The blood is too busy doing other things besides digestion.

@gcn

2 ай бұрын

Happy tum happy ride 🙌 What fuelling tips would you offer up to new riders that are ultra curious?

@bikebudha01

2 ай бұрын

@@gcn I regret to inform you that every stomach is unique. The only way to find out what works for you is experimentation. I also regret to inform you that I don't think anyone has figured it out yet, and that 'just suffering through it' appears to be the magic trick. "Real" food does seam to work better in genral though.. Pumping your body full of gels/salt tablets/energy drinks seams to really upset the stomach after awhile. That stuff 'packs up', and your stomach starts to reject it. Just like your man threw up in this video, a lot of ultra people throw up in the 9-12 hour range. For really long rides it seams eat well for 3-4 hours, then give your stomach a break for 1-2 hours. Repeat.

Patiently waiting for Durianrider's response. CTFU!

@dkelly7159

2 ай бұрын

Durianrider has been saying 100 grams of carbs per hour for 12 years! 😂

@philadams9254

2 ай бұрын

@@dkelly7159 Longer than that!

Thanks for this video. Many early lessons come to my mind here. My experience from more than 40 years ago is that you cannot fuel solely on carbs in very long races or tours; your body will start to reject pure carbs, causing nausea and no fuel being available anyway. Mix the carbs in with some fat and/or stuff like bread, or cookies, that will deliver carbs at a later hour. Even sweet rolls filled with cream will be excellent. Then, there is a huge difference between cycling in cold or very hot conditions. To me, on very hot days the normal mix of performance liquids will not replace the amount of salt lost, let alone have enough calories to compensate what you are losing, whilst many times you don't feel any craving for food. The solution is to eat less and drink more, but then the calories have to be in the bottle... Last, don't sub estimate the effect of rain; in long races with continuous rain you have to anticipate, eating and or drinking more before it is too late.

Hank what a trooper!! I've been riding for years and have always underfed until recently. For long rides now I aim for 90g per hour and it's been a revelation, not only for the end of the ride but for recovery too, easing that feeling of being completely wiped out and unable to move for the rest of the day.

@gcn

2 ай бұрын

That nasty bonk feeling at the end of a ride is never fun! Great to hear that you've nailed your fuelling 🙌

I think an interesting topic for a video (or even paper) brought up withing this video would be to further investigate the potential relationship (or lack there of) between the prevalence of disordered eating within pro-sports and attitudes towards consuming so many carbs during races or high performance training. I know disordered eating is prevalent in both men's and women's pelotons, but I think bring a video forward about this shift would likely help a lot of young athletes, especially women, that might be genuinely scared to up their carb intake, whether it be pre/during/post performance. Thanks for the great video!

@anneschalk652

2 ай бұрын

Absolutely! I started cycling (totally non-competitively) shortly after having recovered from intense disordered eating. I bonked nearly every ride I did with my now-husband. It was scary to eat so many calories, and exercise was to use up calories, not to take in more.....right? Seems I was wrong. I wonder how much more I could have enjoyed cycling if I had just eaten properly, let along fuel with pure carbs....

Ad or not, this is the kind of content we want. Nice work, boys.

@gcn

2 ай бұрын

Thanks! We love creating content like this, is there anything else you would like to see us cover?

My experience is just like that. I recently started to fuel my longer rides (2+ h so for me it is Friday and Saturday or Sunday) The difference is so big... I still feel so good after the ride, that I started to do intervals after my long rides if there is not enough time for it through the week. First thing I noticed is that my HR stay the same for the same power in the end of my rides.. and my weight is still the same and I don't need to go and clean everything from the fridge... Sugar water with lemon and salt is the strategy I use.. + I take 1 bar and banana with me always... I started with 60 g for hour and I would like to get to around 90g so o can use 90-100 on race days. such a great thing, that also after hard day i still don't feel destroyed. And that is what my heart rate variability say ... So guys don't be afraid of sugar 😊

@mrsmradoch9584

2 ай бұрын

One more thing I forgot to mention is that you should carry plain water with you so you can wash your mouth after each sip ;)

@chillipepperoni

2 ай бұрын

​@@mrsmradoch9584 yep because of the risk of cavities I see

@mrsmradoch9584

2 ай бұрын

@@chillipepperoni You have to sip water after each sugar sip and kind of "wash your mouth" .. It also keeps you hydrated through out the ride :) And wash those teeth after ride (at least some chew gum?) :)

Good on you Hank! Being the test dummy is not easy. We usually stop for our carbs, coffee and treat. On long rides a stop for a good cold pint is not ruled out! Keep up the good work. Cheers!

I’ve been training with a coach for the past 6 months, for a gravel race in May, gradually increasing carb intake to 100g per hour for 5 hours, I’m 70 so power output is not that great but what a difference this has made not only during the ride but the recovery time is much quicker. I’m able to maintain my meagre power for the full 5 hours, fantastic.

Hey! I did not know about the precision calculator....thanks for sharing that...Awresome video👍

@gcn

2 ай бұрын

Glad it was helpful!

Had a go at 4wk structured training and upped my fuel intake to alternating a gel and a bar every 1/2 hr in addition sipping on 1 electrolyte bottle and 1 carb bottle (sorry, bidon). Worked a treat on the long weekend Z2-3 ride. Impressed with Hank's effort and reaction. Certainly, food for thought, cheers Ollie

Really interesting guys! I was glad you rounded the challenge off with some practical advice about how many carbs we "normal" riders should consume! We hear way too much about how the pros fuel, folk go out on a sportive thinking they should do the same then wonder why they're sat on the bog after 50mile!😂 Well done to Hank, dude you should enter one of those hotdog eating comps 😂😂 well done Ollie for carrying that huge rucksack! I thought you would've come up with a more Aero way of carrying all those Gels!😂 Cheers guys👍

I remember years ago in Mallorca we met Eric Zabel and rode together. Over 100 km, he ate nothing, did not drink much. The pace was comfortable but still 🙂

2 ай бұрын

Those were the days! In the 90th the riders weren't allowed to fuel up, and they were/are still used to it.

I think Ollie should either replicate this ride, showing different things for different people, or he should have to do a massive fasted or low carb ride (something like 30g or less) to show just what the difference is

@peterthomas8053

2 ай бұрын

Bang on there. Hank is an ex pro racer, so it was good to see the effects. But, to have a balanced experiment, we need to have someone who is not an ex pro racer. So, Mr Bridgewwod, it's time to step up to the plate to balance out the experiment.🤔 As I take a step back and listen to all the excuses as to why he shouldn't.🤨

Outstanding vid!

Fueling is such a hard thing to work out, as a cyclist. I will be checking out that calculation tool from Precision. I'm amazed Hank managed to get all that carbs down and keep going

Hi GCN , thanks so much for posting this up!. Love pushing myself to the max and now having a understanding of how to fuel ⛽️ up . Well done chaps ❤….🚴‍♀️…🚴‍♀️

@3:55 Hanks expression is the same as mine when I start loading my fuel in my jersey pockets for my Gran Fondo Events haha. You guys and GCN are awesome!

I have over-fueled and under-fueled. It's kinda hard to find the right balance. I ride the Grand Fondo's and it's hard to figure out how to fuel enough to come out the other side not feeling like I've been hit by a truck. I think I tend to fuel good during the first half or so and then kinda peter out my fueling as the ride progresses. That chart on the stem looks like it might be the answer. Or a screen on the Garmin, if there's one of those... Maybe an alarm (I've hard that exists... LOL!!!) Great video!! Hank taking another one for the team!!!

Good entertainment! I've seen from multiple coaching sources a good starting point for carb intake is 50% of the calories you burn per hour, carbs are roughly 4 calories per gram; according to another GCN video featuring a rep from precision hydration you don't really need gels to supply the carbs, whole food works fine. Basic white sandwich bread with a bit of whole wheat is 14g per slice and strawberry preserves are 11g per tbsp. 600cal/hr/2=300/4=75g/js(39)=approx.2 js/hr/60min=1 Jamb Sandwich per 30 min=Easy.

This was really interesting. However, I would say that the amount you take in per hour depends on the intensity. I’ve spoken to a couple of ex-pros (now trainers) and a nutritionist for one of the big teams and they’ve all consistently said that it should be 45-90g per hour depending on intensity, but going up higher if competing at pro-level. One other thing I’d mention is that you often see the pros eating real food on the bike. Tadej Pogačar was seen several times in the Volta a Catalunha happily munching away. I imagine it’s more sustainable for the riders to have a mix of both. Well done Hank for being Ollie’s human Guinea pig, what a git he was forcing down that 90g in one go. Conversely, it was great to see he had much more energy and realises he was serially undereating. REDS is something athletes should be concerned about and it is extremely common in them, so at least he learned something about himself that will make a positive difference because it will catch up later if he keeps under fuelling. Great video guys!

Nice video! I always love to see Hank on action. But I'm curious about the fueling strategy of Ollie? I'm also thinking that it will be great to repeat the experiment with glucose monitors, and with a control (Ollie fuelling normal)

2 of my favourite GCN presenters in a video! What a treat

Why is it, when I see Hank with Dr. Bridgewood, my first thought is always, "Poor Hank. Poor, poor Hank..."😂😂😂

@JamesL-W

2 ай бұрын

hahaahaha I do to,

Hank looked like he was happy - about none of it… 😂🍻

@JamesL-W

2 ай бұрын

hahaha

One could say, Hank was GCN's best tool for the job 😆 Hat tip Ollie.

Ollie , made effort to fuel right for my century Sunday and it went awesome. All the credit to GCN

When the video started, I was thinking “how the hell did they find a day where it’s not raining?” But England never disappoints!

Hank eating his bodyweight in carbs!!! 🤣

I seriously upped my fueling last year and was shocked at how much better my performance immediately was plus how much I improved over the whole year

Very informative. Thank you Hank for your contribution to science. Mighty fine if you.

eating loads while riding :D I did a "Tour de Donut" race a few times where you got 5 minutes off for every large glazed donut during the race… probably something like 30g carbs per donut and I ate 16 one year for the 34 mile race

I started riding before gels and water bottle juices. We hydrated with bananas and drank water. Eddy B recommended ham sandwiches for longer rides. Two slices of dense bread packed with ham, cream cheese and jam and quartered into bite size pieces. Heavenly. Warmed up for two hours in a sandwich bag in a jersey pocket , all the flavors come through in all their glory. Jam kicks in right away, then cream cheese, then bread, then ham protein, all working to get you home. Snickers candy bars and Coca Cola Classic in emergencies if on the edge of bonk. Keep heart rate aerobic, sit up, relax, enjoy the eating, and the digestive system works like it should. Go into anaerobic and you might throw up that nice ham sandwich. So I guess it's different strokes for different folks.

Great video Boys👏🏼I am willing to do the test like that, as long as someone is paying for the fueling😂

I've probably been under fueled for most of my rides as well. But I'd have to build up to it. No way I could take in the amount of carbs & calories that Hank did. Chapeau!

"Did WE puke?" Surely it should've been "Did HANK puke?"! Seriously though, well done on doing that - as you pointed out, the pros train their GI tracts gradually to accept this level of fuelling, whereas Hank just went straight into it. Bravo! 👏 And although it was not good (!) by the end, you did learn something from it.

The question is… are Hank and Ollie still friends after this? Really, this is a helpful video. I struggle to eat whilst exercising. I need to get better at that

Entertaining video!

Smashing 90 grams of carbs in 5 seconds seems very different on the digestive tract than taking in 90 over the course of an hour. Both are 90 per hour but not really.

@helloyogeshpatel

2 ай бұрын

They are even burning faster than normal human being

Hank - Thank you for your service!!

I remember going out with a load of bananas. An hour later, my saddlebag contained a pudding consisting of the bananas, my wallet and keys, and spare tube and tools. Yummy.

Great video, fascinating stuff. PS dont know how you ride in that freezing weather gloveless...

One of the great things about Precision Fuel is that that gels are not like syrup. What I do is I use the 60g carb + 1000mg sodium drink mix in my bottles, but then depending on my ride, I add additional 30g carb gels to the bottles. I find the carbs easier to take in a drink than messing around with little packets. You can easily squeeze a gel or two into your bottle and give it a shake, and you are good to go.

Professional riders consuming these amounts of carbs should really be considering their dental health. I feel like this has to be something the teams have to take responsibility for. Providing riders with regular, thorough dental care. 🦷 Also a HUGE shout-out to Hank! What a legend! 💪

@rlm4471

2 ай бұрын

Yeah, I can see it being a problem on long rides. Letting gelled sugar sit on your teeth for 6+ hours is pretty bad for your teeth. Rinsing with plain water helps, and rinsing with mouth wash is even better. Some people brush their teeth during pit stops on long gravel races.

@pedallinraw

2 ай бұрын

Rinse it’s that simple! also watch out if you are eating dried fruit etc 👍🏻

Hank you are a peach so sweet !!! Tell GCN you want a big raise for the duress you are putting your body through!!

@JamesL-W

2 ай бұрын

hahaha done

Ollie being devious is his strength, he’s too smart to just sit around acting polite 😆😆. “For science 😉”

Love any video with Hank in it. He's the ultimate 'don't do this at home, kids', presenter. A regular Tim Allen, "Home Improvement" actor of cycling., and not bad on the eyes. ..Lucky girl Emma. I will take this much fuel hiking or trail running where I'm gaining a couple thousand feet per mile but not on the bike. Even then, I try to mix it with some real food in smaller quantities. Either 3 moon grapes or a date coconut square with four ounces of electrolytes will get me 30 min and not make me sick. This prepackaged stuff is convenient and space saving but most taste aweful. Goodness, I'm surprised Hank lasted five hours.

Pro tip from ultra endurance racing (12 hours to 6 days): have a dedicated bottle of plain water to rinse out your mouth after every feed, Also, I will usually consume gels watered down by putting 5 or so in a hand flask and topping up with water: makes them much more palatable.

Can we have a ranking of Hank’s worst GCN experiences: * riding a penny farthing for an hour * drinking 10 coffees in 1 ride * puking after eating 120g carbs for 6 hours

That look on the face when he said "athletes train their guts 6-8 weeks prior to any event" is hilarious

The difference between this experiment and racing is the pace & effort, having now raced ( only twice ) I get how important taking in fluid and solids is, on normal ride days I eat, drink every 15 minutes, on race day every 10 minutes, but not energy gels.

The debut of backwards cap Hank. Nice.

I’ve done the Death Ride 7 times, used to be a 125 mile event with 15,000 ft climbing. Usually took me 10-11 hrs. Training with lots of carbs etc, I found I needed some solid food at right about the 6 hour mark. Uncrustables brand peanut butter and jelly sandwiches were provided at the aid station at about that 6 hr mark for me. Perfect. Then I could go back to gels / chews.

Hank: "Sometimes... I wonder... why I put my body through this." Zev: "Because you know you would feel worse if you didnt."

this one is so funny.. quote "i am not doing the Flanders , right?"

Really enjoyed this. Hank and Ollie are great and Hank is such a good sport putting up with Ollie's "...in the name of science" antics- genuinely feel sorry for him realising how much fuelling might have helped his time as a pro. I tried gels for the first time this week in the aid of a half Marathon I am finally running next weekend. No where near this much per hour though, but helped a bit compared to just running with nothing with me, so I have bought twice as much for the actual event and wont feel guilty about it. Once the run is done and training for that is over with I will be back out on the bike with a vengeance and, much like Hank, my "cant be bothered with carrying fuel, I'll stop and at a cafe maybe" strategy will be past. Bought 2 new bottles that match my bike today in preparation, after all its fear of ruining the look of the bike that stoped me using them before 😅 Should I fill them with porridge? Well done guys - keep it up 👍💪

As a fair revenge Ollie needs to do a race with the most unaero bike GCN can get their hands on.

I don't use gels so i know for sure but I don't think the carb gels are sugar but rather high molecular weight complex carbs that act fast like glucose. Examples would be Karbolyn, Vitargo, or even waxy maize. I personally have used karbolyn and it works really well and easy on the gut.

If you want to try this, pay for a fasting Insulin test, if you have elevated fasting insulin, forget this ultra-high sugar fuel strategy.

The first time I rode 200 km I ate 12 bananas. Damn, for the next 3 years I couldn't even look at a banana :/My friend, who often says "Cycling starts after 300km" and has been cycling since 1991 always has tea with lemon and a bit of honey in his bottle, and in addition to sweets, he also has a roll with sausage or cheese to eat. Now I do the same and I never feel nausea.

I am chronically under-fueled due to my low appetite. On morning rides to work, I often have the feel of "fuel in brain OR legs not both". Lifting? My trainer can tell when I didn't eat enough because I will just suddenly fail part way through a set. A distinct "you're out of mana, more aren't happening". On the days I remember to have normal food levels, I ROCK at the gym or on my rides! So.... more food would be good for me. But ugh I'd feel SO bloaty! Making me snack more would be good for sure to get fuel and not bloaty!

I always try to fuel properly even as an big amateur, for the exact reason metioned at 12:20. It's near impossible to match the kcal expenditure even when on top of things. And any excess carbs also help with recovery after the fact (provided u don't get sick)

As a type 2 diabetic my energy levels can vary on a ride. The last club rides i had a Trek flapjack before the ride and then a small breakfast at the cafe stop and my muscles felt like they had more than enough energy for the steep hills. I tend to have gels only for times where i am struggling.

Well done hank, great job. I must admit don’t tend to eat much while riding, like just 50 cals a hour. I may try a little more on my next ride.

@gcn

2 ай бұрын

Go for it! Let us know how it goes

I learnt that ollie didnt fuel and rode alongside hank for six hours....i'm sold!

In the 90's, a local pro was famous for being able to complete a huge ride on a coke and a snickers bar. That was the "train your body to use fat first" days. I trained for years trying to replicate it. One of the side effects was that at the end of your ride, you are crushed, and the rest of the day is hosed. 120g is extreme, but I eat more and now the rest of the day is so much more productive.

@rlm4471

2 ай бұрын

Yeah, fat sucks as a fuel for hard efforts.

I still remember the TDF stage 17 when Pogi bonked and lost a ton of time. Shows that even the best of the pros sometimes get this energy equation wrong.

You have to work up to it. I did 70g for 4.5 hours this weekend & had no stomach problems. This coming weekend 72 mile 4,000ft on gravel & my goal is 100 carbs an hour.

Hi GCN. I found this video really interesting (sorry Hank!), as all of your content is. I was wondering about if I miscalculate my carb intake on a ride and have a bit too much without working it off, will it affect my health/weight in any way? Love you. Bye!

I love you guys... The residents of Bath, probably not so much... There is always some poor schleb in a car stuck behind you guys...

Useful video, but I wondered if adding some performance metric would have shown any improvement

Ollie should do the same ride fuelling like the pros used to in the early days of the Tour etc. Cold lamb chops, red wine

Ollie you really do owe Hank for that 90g gel - why not do it in your area of strength? An ultra endurance challenge in the mountains?

I found that I am way under consuming the carbs I need while riding. I am also not getting in enough salt. I had a sweat test done and that was eye opening. I will be adjusting all my intake accordingly.

The look Hank gives Ollie at the 14:40ish mark. 😂

Ollie summoning A Flock of Seagulls with his hair.

@treyquattro

2 ай бұрын

still the best hair. Conor is a decent second, but Ollie's going to continue to take that accolade

@JamesL-W

2 ай бұрын

true

Ollie should do a comparison of speed or time on a clean waxed chain compared to dirty (not filthy) chain. Showing how those watts vanish.

With this type of gel, it is only possible to digest 90g/h. (glucose - fructose ratio is 2:1) You would need a 1:1 ratio and a well trained stomach to digest 120g/h properly. Altough you should also ride at slightly higher intensities. In an easy zone 2 ride, your body never reaches a consumption rate of 120g carbohydrates /h. Would be interesting to see this experiment with an adequate Gel :)

The arena of cycling nutrition….quite simple but people make it all so complicated with the same foggy responses from ten years ago despite people out there showing results! Vegan for over ten years …i’ve trained for mostly endurance starting at 50 kms all the way up to easy 400km solo in 24hrs,fuelled on sugar,fruit,juice,dates,bananas,odd gels and electrolytes in summer….odd packet of crisps and peanut butter sandwiches….jam and bread etc….average weekend loop 200km…. My strava is Praw if you want to take a look and i’ve uploaded 100s of videos of these rides over ten years …..🙂

I wish you would talk about Hank’s water intake and urine output. Fuel is important but so is hydration and kidney function.

Olie (1-2-3). 1 everest, every second week for 3 months. I saw a Ultra Cyclist on KZread who did an everest once a week for a year, but I wanted to go easy on you 😎

Loving the "scientist" tone that Ollie had. To be fair, sounds like a typical Hank fueling strategy should be attempted by Ollie. I've gotten to where my stomach just refused the added sugars ... not a fun feeling.

I can say that drinking Beta fuel during long exercise on my turbo trainer makes harder workouts much more manageable. In triathlon, the beginning of run leg also feels much easier

On the first longer (125k) ride of the year I had one packet of SIS energy gel with me. That and gummy bears. Before having that I struggled a bit, I had doubts I could finish. I ate it at half way and I got such a strong second wind I did a personal best on the biggest climb of the entire route. Next week I had only the gummy bears... well a bit more than last time as I didn't have that packet of gel. Almost the same route but that day I was bonking really hard on the last 20k. Mind you I did even better on the same climb. I don't know if it was that ine gel, or I made a mistake at pre-loading (i.e. breakfast), or that coffee stop after the climb we had on the first week, but not on the following one. But I start to be a firm believer of proper fueling on longer rides. And also a coffee stop enthusiast 😁

Ollie should wear a pink princess dress and should be and tell everyone he's Hank's helper for the day. Also you need to post a short about it!

I always thought a good test would be to have a bike that has say 14KG attached to it and drop 2KG every half hour and see what the overall distance would be vs the opposite so adding 2KG every half an hour until 14KG to see what the overall distance would be.