How To Use Nutrition To Enhance Your Cycling

How To Use Nutrition To Enhance Your Cycling

(upbeat energetic music) – Nutrition plays a vital role
in better training strategy, and what you eat has a direct
impact on your performance. Cool, Hanks on a good day. – We’ve all heard of the infamous bonk and its unwanted effects of running out of energy too soon into a ride. – So hopefully, we’re going to
show you how to prevent this and not end up like that. – That’s a big bonk. – Try to use a range of different foods when fueling on our bikes. It can be mentally difficult to get all those carbs in when out on your bike. – Variety’s spice of life
really can help throw that little bit of extra
something in your pockets to look forward to throughout the ride. This can be anything really, from well, a bar, to a little bit of Haribo, if I can find it in my
pockets, yeah I can. Little bit of Hari’s, you want that James? Can help to have that
something to look forward to throughout the ride when you’re too tired to think about it and you just don’t feel like eating. – Equally, find out what works for you. Brands these days like Enervit have such a wide variety
of different products. So all I suggest you do, is
go out on your training rides, get a load of different
products, try of them all. That way you know exactly
what works for your stomach. So when it comes to racing, hopefully, you won’t have any upset stomachs, ’cause, well no one needs that. It’s possible to metabolize up to 90 grams of carbohydrates, per hour
of endurance exercise. Look at the nutritional content of what you plan to take on your ride, including the carbohydrate
content, and do the math. Organize your pockets so that you know what you should’ve consumed
at the end of each hour. – Once you’ve found what works for you, try and stick to that brand or product. Definitely don’t go mixing
things up on race day, you don’t want to risk
upsetting your stomach. – Training is no different to competition. You want to maintain a good
amount of carbohydrate intake throughout those hard training sessions. The last thing you want
to do is underestimate how much energy you’re going to need for those hard sessions. That way, you’ll get the
most out of every session. When it comes to those shorter rides when you don’t need so much fuel, I would suggest you go
for the healthier options. So a bit of fruit, like
a banana, a cereal bar. What you don’t want to do, is
fill up on those junk food, like croissants, ’cause
that’ll do more damage than good when you’re training. – Fasted rides have been much
talked about in recent years, with potential performance benefits of improving fat metabolism, and also, positive performance gains. Now, everyone is different. So it’s worth giving fasted rides a try to see if they work for you. Personally, they didn’t
really work for me. I just love my breakfast too
much, but you never know, it might be your next big thing. Try 45 to 90 minutes of fasted
ride in before breakfast, with maybe a coffee or tea as
you’re heading out the door. Don’t forget, this is all
about getting your body used to using fat as an energy source, as well as carbohydrates. So, keep it relatively steady. Don’t try any big, intense efforts. Just take this for me
mate, thanks, thanks. All right, I’ll catch ‘ya in a bit. – If this works for you,
and you can get used to it, you can potentially give your
body an extra source of energy using fats and carbohydrates
on those longer rides. We would though say start
small, start with a ride like Connor’s doing,
around 30 to 45 minutes. Work your way up to 120
minute ride before breakfast. It’s also a great way of
getting a bit of training in before you start the day, or even work. (soft fun music) – Timing is a crucial
part to fueling on a ride. Try not to eat everything in one go, instead, spread out through
the duration of the ride. – I always found it very useful to have a time function up on my
head unit or bike computer. It’s very useful to have the
time there in front of you, to remind yourself to
eat at regular intervals. You can see every 30 minutes
I need to eat something, and you get it in your belly. – Equally, it’s good to get a good portion of carbohydrates in before the ride, porridge, Wheetabix, or brown toast. Then every 30 minutes, look to have little top-ups on your ride. – Keep those tanks topped up. It is so easy to forget to eat at the beginning of a ride. Making sure you have schedule to stick to, can really remove the guess work, out of when you last ate, and
when you need to eat next. – Cycling is a great way to
stay healthy and lose weight, but there is a big
temptation to carry on eating throughout the day after your long ride. – Yeah, try to be conscious
of what you’re eating for the rest of the day. A good plan, is to fill up
on fruits and vegetables. For instance, try having
soup, or a big bowl of salad before your main meal to
help alleviate that hunger after a long day’s training. – How’s your salad? – Lovely. – I’m losing weight. – Don’t forget to drink. It’s the number one phrase heard from pretty much every team gone, every race around the globe. It’s so hard to remember, that even the pros need reminding. – [Cyclist] Remember to
stay hydrated Connor! – I’ve got two bottles there mate. Hydrating properly is
part of nutrition too, and it’s very important
that you take constant sips throughout a ride. When the temperature heats
up, it is even more important you get those fluids on
board, just like this. Maybe not quite like that,
but you know what I mean. Using an isotonic mix
in your water bottles will make a massive
difference, and help make sure you replace any lost
electrolytes lost from sweating. Enervit recommends including two scoops of their isotonic mix in
a 500 mil bottle of water, and consuming one of these every hour in addition to plain water. Forgetting to drink,
and becoming dehydrated can really limit your
performance, so remember to do so, and keep your fluids topped up. Even when you don’t feel the
urge to drink on those long, cold winter rides, it is still important. It is surprising how
much sweat you can lose underneath all those winter layers. So we hope these nutrition
tips help you manage your training that little bit better, keeping you out on the road
for long around faster. – Don’t forget to give
this video a big thumbs up. – And for more how-to’s, why
don’t you click on Connor.



  • Global Cycling Network

    What do you like to eat on the bike?

  • Col Deane

    Big Conor's a natural presenter 👍

  • gumzster

    Maybe just do a real commercial for the product you're trying to sell instead of these wannabe tutorials/journalistic pieces…it gets old really fast. I feel patronizied as a viewer.

  • Weler Martins

    I'm in love with the new presenter

  • Tecno Ciclista

    Nutrition is all well and good….but what size is Connor's frame?!?!

  • Ed

    Hank cracks me up! 😂 #salad

  • Alaa Ajeel

    Again we love you from Iraq

  • Jack42Frost

    Very camp video. If you are lucky enough to live in Holland then you will already know that Boterkoek is the best cycling food.

  • GeebusCripes

    In before all the diet religious fanatics.

  • Daniel Ellis

    I've been watching GCN videos for nearly 7 years now, and I don't think I've seen and new presenter be so natural so quickly as Conor and Manon! I mean it's taken Si and Dan years to get good at it! haha!

  • Robert Zemánek

    It looks like as if father took his children for a ride 😀

  • DanuelNue

    After year of riding I still don't know should I and how much eat if I have my own supply of fat.

  • mad malky

    Welcome to the new presenters, best of luck.

  • Frazer Goodwin

    Conor doing a Matt tribute act by leaving the front door open I see…

  • ᅵ믄두Markus

    Manon is beautiful! <3


    HAhaha thanks for the uploads peeps and hey tall boy has such a deep voice haha NICE! If Conor and the new girl are going to be a part of team GCN now I am sure they will fit right in. GL peeps.

    Peace & Love.

  • Christler Riola

    New presenters? 😅

  • mad malky

    Now if you have a new female presenter a show on female cycling pay would be good. Female cyclists may / may not feel more comfortable speaking to a female about this subject.

  • z.browning

    Nice to see the new hosts fitting in nicely.

  • mungo likes candy

    hello newbie presenters, nice work

  • Ystadcop

    Welcome the new presenters, great show.
    Of course some of us don't like to shove factory-made additive-riddled, overpriced crap into ourselves.

  • Anton Šabo

    Nice work Conor… a natural. I like the voice too… aaaaand finally a full sized cyclist/presenter on GCN 🙂

  • Bruce Langsteiner

    Love Manon and Conor!! Both are going to fit in beautifully with the GCN team. Can't wait to see more.

  • Aelleck Silpedes

    At first I thought olie grew taller

  • Darby McKilkannoncaid

    Big ups to Conor and Manon, they nailed it first time out

  • Aaron

    The real question is how many of those calories will be beer now that the new presenters have retired from pro cycling?

  • Jackie Gammon

    Shouldn't you have mentioned having protein after your ride to aid in recovery? Also, riding in the winter or colder months, we lose fluids simply by breathing in colder air and the moisture in our breathe as we exhale. As always, great channel and thanks for the videos!

  • Nikk

    New presenters are looking good out there

  • Luc Els

    Bravo Conor!

  • HoldenAdventures

    Looking forward to the “meet the presenter” vids coming soon

  • Luck Corner

    You need add new size jacket with longer sleeve now lol

  • Craig Hoover

    Where on earth was this shot? Some of that background was stunning.

  • A S

    I need an instructional on how to get the nutrients out of the packaging

  • Anthony Homer Cycling 尤薩

    I just bonk watching this!!

    I wasn’t prepared for those two new presenters!!


  • De Luc

    #BringMattBack 😭

  • Ka Yu Chu

    The height difference…camera guy's job is harder and harder now

  • Ron Byers

    I like the new presenters. Good additions.

  • Phil Gartman

    Does anyone else here have diabetes? I struggle with what and how much I should eat on my rides. Anyone advice would be greatly appreciated.

  • RAF tornado R

    I can't wait to see a video on Conor's bike. I'm interested to know some of the challenges he faces as an extremely tall rider and the solutions to these problems.

  • Panos peterpan

    At last someone cute presenting the gcn videos.
    No,not you Connor

  • Goran Drobac

    Hey, why do you all wear same helmet model?

  • Major Dick

    Fig Bars from Dollar Tree (or PoundLand, if you're in England.)
    Cheep, dense, easy to pack, not individually packaged so byob.

  • MerlijnSchoppers

    Both Manon & Conor nailed it! 🤙🏻

  • Marc Kohler

    Can you once make a video about how many our of weekly training (for different goals, different periods of the season and different time capacity of the rider) does make sense. And how to split these hours on the days. This would be very helpful!

  • Dorian Leiva

    I typically eat bugs that fly into my mouth for protein.

  • cajun2577

    How does one know how much they should actually be consuming without over/under fueling, having never done a test to know how much how much they burn? Is there a table or conversion chart?

  • Roy Gibson

    120 mins before breakfast, bloody hell I dream of that sort of free time!

  • Rich A W

    Good stuff guys.. nice to see Manon and Conor leading the way too! Hank, your the old hand now mate! Whoosh… 🚴🚴🚴👍🏻👍🏻👍🏻

  • Hugues Québécois

    Manon, Conor and Big Bonk (formerly known as Hank), kudos on a great vid. Cold in Mallorca?

  • AnthraXXmS

    Don't ever call Croissants "junk food" ! That is blasphemy.

  • Bruce DeBoer

    What are the thoughts on mixing electrolytes and maple syrup in water bottles?

  • Sam Wayne

    Everyday is a race day when you’re a commuter in london 👹

  • Seb

    Great presenters, both of them! And … red nails on handlebars, now thats eye catching! Nearly as much as the hankish mustache attempt 😉

  • G Elliot

    Fasted rides = muscle wasting

    Your body reverts to metabolism of protein, not fat, when you have an inadequate supply of glucose during aerobic exercise. The amino acids in your muscles are metabolized into glucose and other byproducts such as ammonia. If your sweat smells strongly of ammonia, you know that you are harvesting protein to fuel your ride.

    You will see dramatic weight loss, as the other main byproduct of muscle metabolism is water to flush the ammonia out of your system. The weight will return when/if you regain the lost muscle mass.

    Your body is literally eating lean muscle. It's silly to train without basic nutrition.

  • Eoin Kim

    That's a big bonk. I love her voice.

  • BobFob

    Look at Manon and Conor, born for the camera. Naturals!

  • dellerbeller

    Wow, they all nailed it!

  • Henry Ashman

    My word that's a big bike 😳

  • Daniel Saba

    If u got efforts at thr time you need to eat or short efforts in a 3 hour ride and efforts every 10.mins excluding a warm up or cool down when do you eat

  • Tom McCafferty

    I almost exclusively use Clif Shot Bloks. For me, they are easier to use than gels.

  • Leslie Reissner

    No mention of Stroopwaffels? 🙂 And I echo all the other posts here about what a good job the new presenters did!

  • Jon Cannings

    Manon and Connor. Top work!

  • Jon Cannings

    "I hope you've got two bottles there mate" 😂😂😂😂😂😂😂😂

  • Alex ka

    1:58 "stumöck" 😂😂

  • Marc VB

    Go for some real foods, so many plastics and processed stuff

  • Dennis 4523

    GCN challenges are going to be dominated by our new presenter

  • lee a dorney

    Bit robotic this but you's got the msg. across it'll be interesting to see how the newbys develop 👌

  • Fastas Asloth

    Kudos to the camera operator trying to keep Conor and Hank in the same shot….. 🙂

  • jifdave

    Is Conor on a pinarello?
    Surely he should be on a 3xl canyon?

  • Phil Del Giudice

    Hank is the man. Nice job for the newbies too.

  • hb8dinwa

    The pictures of me crossing the Seattle to Portland (double century) finish line barely look like me. My stomach was so bloated from all the energy product and food I'd been guzzling to avoid bonking. I won't list the main product I used, because I think it's a great product and this would not be a great endorsement. I wish I'd eaten more real food in the morning and the night before… and even the week leading up to it.

  • o0260o

    Tighten up that strap, Hank

  • محمود صلاح الدين

    You're the best👍💯

  • Syed Aidil Syed Asmadi

    Dunne seems so natural at presenting!!!

  • Michael Williams

    From the the background noise on the climb, it sounds like GCN must of have gotten a new support tractor to go along with the presenters. May I suggest a muffler for the next video.

  • TheTubaEmporer

    Manon and Connor are natural presenters! Im excited to see more content and learn from them!!!

  • Humberto Leandro

    Great video and wow… Manon and Connor are great! They feel very comfortable already in their first video. Great addition to the team.

  • Unkown Person

    Whats is the name of Hank's bike?

  • Andy Thousand

    Excellent video. You’ve got a fan for life!

  • PredatorDK

    That blacked out Pinarello… Absolutely gorgeous 😍

  • Shawn Walsh

    Very well done Conor and Manon! Good vid. Most important comments for me: don't over eat before you ride and eat early and often during the ride!

  • Lilian

    0:50 could not find it, handled it like a pro. These new presenters are naturals 🙂

  • xXRunDeathXx

    Hey !
    i'm a mountain biker, wholeheartedly. I haven't even touched a road bike once in my life (not out of disgust but because they weren't that available where i live). I still have subscribed to your channel and watched nearly every video because DAMN you make good content!

    Keep up the great work mates!

  • Павел Ларцын

    Suffering face of Hank is main GCN theme.

  • Sebastian Tri

    this channel is basiclly 50% ads….

  • Genesis De ocampo

    I wish I have a carbon bike but don't have enough money😞. To expensive here in the Philippines

  • UnseenSpirit

    I'm 97 KG. I often get so hungry when I'm riding that I spend more time in a pub than on the bike 😮

  • UnseenSpirit

    Just reminded by how beautiful Bath is. Lovely cultural city

  • Nick C

    Is Connor only wearing knee warmers or is that what leg warmers look like on him?

  • Ivor Morgan

    Eat Tahini Halva. Lightweight and an almost perfect balance of slow and fast release carbs, fat and protein. Plus a huge range of flavours, and you can make it at home. The downside is that it can cloy in your mouth so you do need to drink – no bad thing.

  • Ray Barber

    Great video packed for of good stuff and well presented.

  • Matthew Baynham

    I'm confuse there is a woman presenting GCN, don't get me wrong it's very nice having a woman presenting GCN, but it's confusing for me. Where did she come from? Wasn't this channel just ugly blokes cycling? She's new isn't she?

  • Ulaş Çakır

    Now you have to do a "Conor's Presenter Bike" video for us taller cyclists 🙂

  • Paul Ferguson

    I think Conor's bike is taller than me……

  • Christian Pugh

    Welcome to the GCN community Conor, my 7ft 4 inch Amazoned friend :0)

  • Jules B

    I’ve never had a bonk on my bike

  • Tim Bauer

    Where did you guys film that? Looks beautiful


    Brilliant addition to an already strong line up of presenters. Looking forward to seeing more of Conor and Manon in the coming weeks..

  • SuperScotty1974

    Liking the backdrop at the end of the vid from the pepper pot it’s a stunning view. Great video as well guys

  • Ben Long

    Manon and Conor are absolute naturals. Can't wait for more from them.

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