What are some good options to take on long training rides?
A. On long training rides you need foods which provide carbohydrate, are easy to eat, can be carried in a cycling jersey without squashing and do not cause stomach upset. Personal preference and individual tolerance varies, but popular choices include cereal bars, sports bars (e.g. PowerBars), fruit bars, dried fruit, bananas, carbohydrate gels and plain sandwiches (e.g. jam or Vegemite). It is useful to carry a combination of sweet and savoury options as taste preferences can vary through the ride. Research suggests that 30-60 g of carbohydrate is needed for each our of exercise.
A. On long training rides you need foods which provide carbohydrate, are easy to eat, can be carried in a cycling jersey without squashing and do not cause stomach upset. Personal preference and individual tolerance varies, but popular choices include cereal bars, sports bars (e.g. PowerBars), fruit bars, dried fruit, bananas, carbohydrate gels and plain sandwiches (e.g. jam or Vegemite™). It is useful to carry a combination of sweet and savoury options as taste preferences can vary through the ride. Research suggests that 30-60 g of carbohydrate is needed for each hour of exercise. See Carbohydrate – how much? for a guide to the amount of carbohydrate in common foods. You will also need to take into account any carbohydrate in fluids such as sports drink. Remember to put any food wrappers back in your cycling jersey and keep the highways clean.
