Fuel¶
Real food is the best long term source of fuel for cycling, e.g. fruit, rice, chickpeas, etc.
Gels and shots can give a quick performance boost, but can upset or even wreck the digestive system if taken too much or too often.
Water¶
The most essential fuel for any cyclist is water, as without it a rider can become quickly dehydrated and become seriously ill.
Dehydration is as common in the Winter months as Summer months, as the body still looses a considerable amount of moisture when it is cold.
Electrolytes¶
Tablets and powder products can be added to water to help replace essential salts and minerals that the body consumes and sweats during a ride.
One tablet per full water bottle is recommended.
Carry extra tablets when on a longer ride that will require refilling the water bottle.
High5 and SIS are popular brands and each have a range of flavours to suit different tastes.
Cut tablet tubes to carry just the number you need
Once a tube of tables is empty, use a sharp or serrated kitchen knife (e.g. a bread knife) to cut the tube to a shorter length, just long enough to hold the required number of tablets and the cap to keep them in place.
A cut down tube reduces the space the space electrolytes take up in your back or jersey pocket.
Water Bottles¶
500ml to 750ml size bottles are common, with the latter most relevant for longer rides, e.g. 50km or more.
Water bottles are typically plastic (ensure they are BPA free).
Stainless steel water bottles are slightly heavier, usually offering thermal protection for the liquid (e.g. water doesn't get too cold to drink during a winter ride).
Bottles made from metal rather than plastic should be better for the environment and less risk of micro-plastic contamination to the rider and environment.
Water bladders¶
Camelbak Lobo Hydration Pack is a compact rucksack designed to hold a 2 Litre reservoir (water bladder). I have used the Lobo on 200km rides and found it very comfortable to use.
The water bladder is held inside the rucksack whist providing easy access to a large filling cap. The drinking tube comes out of the top of either shoulder strap and can be attached to the left or right strap at the front so it does not move around when not in use.
Replacement 2 Litre water bladders are easy to find online, although a bladder should last years if regularly cleaned and only used for water.
Drink from a water bladder first
The weight of the water bladder is typically carried by the rider back.
By drinking the contents of the water bladder before water bottles on the bike, the rider experiences greater comfort.
NOTE: Spatzwear Gravel Race Suit has an internal mesh pocket to hold a 2 litre water bladder. The Jersey also has a slot for the bladder drinking tube, to help keep the rider aerodynamic.
Energy Bars¶
Typically more gentle on the stomach than gels and made with natural ingredients.
Energy bars tend to release energy over a long time period than the instant get hit, especially bars containing oats.
- Nakd protein bars are natural ingredients with no added sugar, e.g.Cocoa Hazelnut
- Nakd raw fruit and nut bars are light and contain energy from natural foods
- High5 Berry energy bars are small but pack a punch of energy and have a pleasant tangy taste.
Gels¶
An energy gel should only be used to top up fuel levels and only when there isn't time to digest real food.
A recommended use of gels is for climbing up very long ascents, e.g. mountain passes.
On long hills then fuel from real food may subside and a gel can keep you on the move with a short term boost.