Comments on: What to carry on a bike ride http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/ A bit about cycling, a bit about genealogy, a bit about radio but mostly a lot about nothing at all Sun, 22 Nov 2009 06:00:44 +0000 http://wordpress.com/ hourly 1 By: Adrian Fitch http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1753 Adrian Fitch Sun, 14 Oct 2007 07:39:58 +0000 http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1753 Karl, I don't think you're taking too little out. My normal ride kit consists of two spare tubes, tyre levers, glueless patches, a multi-tool, a pump, some cash, a credit card and my phone. I add lights when I'm likely to need them and my GPS with spare batteries if its a long ride. Karl, I don’t think you’re taking too little out. My normal ride kit consists of two spare tubes, tyre levers, glueless patches, a multi-tool, a pump, some cash, a credit card and my phone. I add lights when I’m likely to need them and my GPS with spare batteries if its a long ride.

]]> By: Karl McCracken http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1748 Karl McCracken Fri, 12 Oct 2007 22:14:30 +0000 http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1748 @ jcalnan - Couple of sips every ten minutes does it for me too - on longer rides, I take 1 x 750ml of watered-down fruit juice (1 juice: 3 water) on the frame, plus 1 x 500ml of the same & 1x 500ml of 50/50 water & juice in my jersey pocket. So I can just swap over when the first bottle gets empty, and then look for water to make up the mix again from the third - if I can't get any I can still drink it as-is, though it's a little sticky. When I get home, I drink about the same again over 2-3 hours, starting off with a pint of electrolyte replacement stuff (Zymm - can't find a local Nuun retailer). I eat every 30 minutes, looking for around 250 cals & 30g of carbs. And pre-flight fuelling (hmmmmmm - porridge) (sans kippers) is a definite plus. @ Adrian - the photo looks like a huge volume of stuff to take out! At the moment, I have a spare tube, tyre levers & CO2 inflator only on my road bike, and on the others, a pump, spare tube, puncture kit & multi-tool. Oh, and each has a £1 coin duck taped somewhere. Am I going out too poorly prepared though? @ jcalnan – Couple of sips every ten minutes does it for me too – on longer rides, I take 1 x 750ml of watered-down fruit juice (1 juice: 3 water) on the frame, plus 1 x 500ml of the same & 1x 500ml of 50/50 water & juice in my jersey pocket. So I can just swap over when the first bottle gets empty, and then look for water to make up the mix again from the third – if I can’t get any I can still drink it as-is, though it’s a little sticky. When I get home, I drink about the same again over 2-3 hours, starting off with a pint of electrolyte replacement stuff (Zymm – can’t find a local Nuun retailer).

I eat every 30 minutes, looking for around 250 cals & 30g of carbs. And pre-flight fuelling (hmmmmmm – porridge) (sans kippers) is a definite plus.

@ Adrian – the photo looks like a huge volume of stuff to take out! At the moment, I have a spare tube, tyre levers & CO2 inflator only on my road bike, and on the others, a pump, spare tube, puncture kit & multi-tool. Oh, and each has a £1 coin duck taped somewhere. Am I going out too poorly prepared though?

]]> By: jcalnan http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1744 jcalnan Wed, 10 Oct 2007 12:38:02 +0000 http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1744 Interesting. I find that on long rides that bars of any sort end up sitting in my gut. I have been concentrating on my sports drink consumption, taking a couple of sips every 10 minutes or so. I tend to dilute the beverage more toward the end of a long ride. Water only if my ride is less than 90 minutes. I went to a sports nutritionist presentation a few months ago, and her recommendation was to consume 30-60 grams carbs/hour while riding, which is about one 16oz bottle of full-strength sports drink. She spent the most time talking about pre-ride nutrition. She says 1 gram of carb per kilogram of body weight per hour before your ride (meaning if you eat 1 hour before the ride=1 gram, if it's 2 hours before, you'd eat 2 grams per kilo). For example: 2 hrs before a ride, a 140 lb. woman (64 kg) should consume 128 grams of carbs. Interesting. I find that on long rides that bars of any sort end up sitting in my gut. I have been concentrating on my sports drink consumption, taking a couple of sips every 10 minutes or so. I tend to dilute the beverage more toward the end of a long ride. Water only if my ride is less than 90 minutes.

I went to a sports nutritionist presentation a few months ago, and her recommendation was to consume 30-60 grams carbs/hour while riding, which is about one 16oz bottle of full-strength sports drink.

She spent the most time talking about pre-ride nutrition. She says 1 gram of carb per kilogram of body weight per hour before your ride (meaning if you eat 1 hour before the ride=1 gram, if it’s 2 hours before, you’d eat 2 grams per kilo). For example: 2 hrs before a ride, a 140 lb. woman (64 kg) should consume 128 grams of carbs.

]]> By: Training » What to carry on a bike ride http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1739 Training » What to carry on a bike ride Tue, 09 Oct 2007 21:41:55 +0000 http://adrianfitch.wordpress.com/2007/10/09/what-to-carry-on-a-bike-ride/#comment-1739 [...] Check it out! While looking through the blogosphere we stumbled on an interesting post today.Here’s a quick excerptWhat to carry on a bike ride October 9th, 2007 Chris Carmichael’s piece What to Carry details … Fitch Filed in Cycling Tags: Carmichael, Cycling, food, Training No Comments » [...] [...] Check it out! While looking through the blogosphere we stumbled on an interesting post today.Here’s a quick excerptWhat to carry on a bike ride October 9th, 2007 Chris Carmichael’s piece What to Carry details … Fitch Filed in Cycling Tags: Carmichael, Cycling, food, Training No Comments » [...]

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