Diet and Nutrition For The Ultra Racing Season | 110 Mile Ultra Cycling Training Ride

Hello folks and welcome back once again! This week I am rounding off the training block with a classic century ride, just over. I’m also redeeming myself after a disaster last week, so repeating the route and finishing it.

Also a great chance for me to test/tweak more fuelling strategy ideas and it is going very well.

0:00 Intro
7:38 On Bike Fuelling
12:14 Salisbury
15:54 Dieting

This ride – https://www.strava.com/activities/11667142292

Insta – https://www.instagram.com/andyc_ultracycling?igsh=dTg4eWFzODZybWQ0&utm_source=qr

I’ve actually also got some pretty exciting updates for the channel one wrong move and it’s very messy bath time [Music] oh [Music] [Music] good morning friends welcome back to the channel and another Ultra cycling related video if you’re one of those I chat to in the comments then welcome back and if you’ve never watched before I’m Andy I’m ultra cyclist on the south coast of England the videos I make are about Ultra cycling training kit and Adventures so subscribe for more videos like this on the cards for today we call this one a Redemption ride I went out last weekend and had a really good route planned managed to get halfway through and if you watch last week you’ll see it didn’t exactly go to plan so today I want to go out finish this route see Solsbury come back through the New Forest and have a better week than last week and that said I’ve got exactly the same conditions really quite a strong headwind out and then hopefully a pretty good Tailwind back so I think I’ll be on the aob bars most of the way to Solsbury I’ve actually also got some pretty exciting updates for the channel if you following my Instagram you’ll have seen I’ve received a package this week at the moment there are two possibly three brands that are interested in helping the channel out as I’m sure you can imagine the financial outlay racing across the entire continent is pretty high really thankful there are a few brands that are going to help me out with that and some quite good stuff too so let’s go get this headwind dealt with get out to Salsbury hopefully you be able to hear me a bit better afterwards and I’ll run through a few things with you some of those interesting updates and also they actually tie in really well with nutrition and given I’m about 5 weeks away from the Transcontinental race if you don’t know it 4,000 km France to Turkey right now nutrition and diet is a pretty big Focus for me [Music] [Music] oh [Music] he [Music] [Music] so far so good getting pretty close to where the tire slash happened last week now almost breaking new ground cross your fingers the road was called Stony batter Lane covered in Stones so I’m going to be pretty careful going through there [Music] [Music] hey the joys of rural English living no thanks I’ll take the car alarms and the engines [Music] revving so diet and nutrition I’m climbing it’s 11% it’s bear with me but always either climbing or descending so climbing is probably easier to talk to you probably nice if you few times while I make this video so here we are the first thing I’ll say if you don’t like all the chatter there’ll be chapters below so you can skip it the next thing I’m not qualified to talk about nutrition so this is what I do and what works for me feel free to use it to see what sort of things you could try but it’s not advice so do your own research I was thinking about it on the way here and for me there’s two categories I think nutrition and diet nutrition being fueling my rides and that starts before the day before and goes into the following day to recover the other category diet ongoing rest of the week what do I put in my body to reach my goals and my goal right now is to get in some pretty good shape before the TCR so it’s quite a timely video to make actually you’ll have seen recently I’ve been toying with different strategies for fueling on the bike carbs per hour was too low so I’ve increased it recently to aim for 60 G an hour of carbs on the bike and that’s kind of personal to me so I think if you are in a really hilly area and your energy expenditure is higher than mine maybe you need more than 60 G an hour but I felt kind of all right at 40 I had a flat spot at All Points North no energy whatsoever so trying 60 G an hour at the moment and it’s going pretty well so that’s on going through the ride set an alarm on my Garin to remind me every 20 minutes eat 20 G outside of that big meal the night before lots of carbs fats carb loading basically calories energy in the system in the tank before the ride and then a good breakfast in the morning overnight oats oats berries yogurt all the lovely all that nice stuff really good breakfast strong coffee get on the road so so in terms of fueling on the bike that’s roughly it the following day whatever my calorie deficit was day of the ride I try to make up big chunk of that the following day that can be my recovery seems to work quite well I just change up what I have pre-ride carbs fats energy post- ride try to get a bit more protein for recovery and a bit more rest before I get back into training on Tuesday and on the bike that 60 G an hour for a while now I was using Supermarket bars creps from Co-op whatever I could really find and I had no idea how low and carbohydrate they were so I contacted a couple of Brands to try to see if I get some kind of support on adequate fueling for this kind of riding mil 150 Mi when I can carry all the food with me so right now I’m trying a couple of different products see if I like them if I get on with them and then hopefully they’ll be willing to support me us with some really good fueling and get through these rides a little bit more successfully the neat and dry Supermarket bars but I’m testing it this week by next week I should be a to tell you how it went I think that’s the climb over so that’s how I feel the rides during before and after recovery actual diet through the week I getting too shortly because I’ve got goals to hit before I get on the start line of the Transcontinental race so got to be mindful of what I eat through the week as well but I get into that shortly there we are so far so good made it further than last week anyway how much further let’s see I’m sure we’ll be fine it’s only a few miles to Salsbury now maybe stop there for a coffee and then we’re going home via the New Forest so we should have a St Tailwind through there all I get a [Music] way we have found a winner no doubt wow just leaving Salsbury now that was quite fun today in England is Father’s day so I’m imagining that’s an event butt on for Father’s Day managed to arrive just in time for the Rev off I love loud cars it’s when cars punishment pass rev the hell out of their engines makes me jump it’s not good but the joke’s kind of on them I love loud cars I’m currently sweeping around to head home and that headwind slowly turning from headwind into crosswind Tailwind it should be pretty strong I hope oh let’s going to have some fun I love riding through this place and right now I think this section it’s got to be up there with one of the best best places I can ride in some of the best conditions close to where I live it’s quite high up and exposed but with the Tailwind little bit of sun it’s gorgeous [Music] [Applause] [Music] so the two things I’m testing at the moment I mentioned earlier on one of them’s nutrition it’s all the fuel and stuff to get through a ride the other’s a supplement I feel like I got more stash to work through and try it it’s feeling pretty conclusive so far I feel a bit too good I’m right now I’m 87 mi into this ride my heart rates almost at threshold up this climb it’s thin it threshold lower end of that a lot and it feels pretty easy to push on past that just generally feeling really good this is the last last training ride before my rest week usually by now I need a rest I I do but honestly during this ride I feel bloody great I’ll get through more of the stash do more testing and then about that later 90 m in now can you hear the wind I’m sure you can I’m just heading in go see my dad I’m sure you appreciate me turning up Father’s Day stinking but think it’s coming Tuesday except we talk about diet so I’ll go through what I do and if you the first thing I’ll say if you have any kind of propensity to focus on diet because you want to look a certain way then I’d say if that’s your goal your priority it’s do some more of research really it shouldn’t be that high on the priorities I think there’s a real Trend in Road cycling to look as thin as possible to look like T Pacha thin as anything I think it’s nice to be lean that should be a byproduct of the process body dysmorphia is a real thing I fluctuate through the year in the winter I’ll be around 77 kilos maybe 78 and in the summer I get down to about 70 bear in mind I’m a little over 6t moving in toward Bean Poole territory I get a lot of comments in the summer aren’t you skinny you don’t need to D it you’re so thin and the worst one it’s all right for you you’re thin when actually it’s quite a lot of work to be to be leaner and the same in the winter I put 10% of my body weight on and people will say you put on a bit of Timber that sort of thing can be a bit damaging and if you are conscious of that sort of thing then just be conscious of body dismorphia and uh your reasons for wanting to change your body composition should be for the right reasons so be careful as I said for me in the summer I do push myself a bit to get pretty lean entering Bean Poole territory as I said I put up a picture of my legs from last summer if I could dig it out reached a point when shaving my legs one wrong move and it’s a very messy bath time so when it comes to leanness and dieting the sport like most things is personal as to what works for you for me when I get out of winter I start cutting a few things out February March my way gets down to a pretty workable level by May and then at some point depending on what I got what I got happening I need to make a real conscious effort to shift a little bit more Timber but for me there’s a point when I have to work to get the last bit of fat off I find my performance in the bike is helped I have more energy I feel a bit more py if you’re already lean and you try to go too lean or too lean too fast it will compromise your riding for sure for me personally like most things it was trial and error and learning from my mistakes to see what worked I tried eating just very little thinking let’s get the fat off see how it goes lose weight too fast and just feel terrible tired can’t train I get ill not good instead for me I can monitor my calories using whoop very accurately for the whole day not just training all calories burn through the full 24 hours all I need to do is make sure I’m a couple hundred calories under that when a very slight deficit most days not all days then you will lose weight that’s just the way it goes you’re not put enough calories in to sustain that fat obviously on training days recovering from training you got to be a little bit smart about it but it does work and that’s what I do you got to find out what works for you and then on top of that how lean do you get well that’s personal no one has the answer for you but I found out for myself once I get down to a certain body fat level I start feeling very good if I go beyond that very quickly feel very bad so there is a crossover in line with the law of diminishing returns there comes a point it’s not worth getting leaner and leaner and then a point it will just hinder your training so there you go I feel like I’m squeezing a lot into this video and not going into matters of detail because as I said it’s personal to me if you’re interested and getting Lena for riding just be very careful about it do lots of research do it in a measured way and do it for the right reasons don’t do it cuz you want a six-pack don’t do it CU you want to be lean in your lier because you’ll just look terrible in a shirt like I do I work in an office I like a sack of potatoes tied up in the middle because there’s not a lot under my shirt sadly and last thing to add from an ultracycling perspective pushing to lose the last 500 gr of fat before a big event thousands of kilometers or whatever is it worth losing that extra 500 gr risking getting ill kind of cost as we ride really not that important weight is a factor if you’re not careful and you’re packing far too much but I don’t think it’s as much of a factor as a lot of people think it is back into the headwind again just sat at my parents house for 2 hours and I am stiff I gone about 10 mil to get home just about to hit 100 miles got about 10 more roughly before I get home got get some nice food I’ve got a yogurt a huge Greek yogurt in the fridge I’m going to demolish [Music] [Music] we’re back in Hors smoth and back into the headwind rough but this been a great ride a very good Training ride I’m feeling bloody good still 108 mil so I finished at about 110 I wouldn’t mind getting out of the headwind but i r 170 still managing to hold threshold it’s crazy but I hope this has been useful and not boring hopefully at least I managed to get around this time without destroying any tires so hope you all have a good week sign off again for another week I’ll see you all in the next one take it easy