Training & Nutrition - need advice for a a ride tomorrow
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07-06-06, 05:23 PM
Hey guys, I'm getting back into cycling after a year and a half dry spell. I used to ride fast as i could go but i never went over 60 miles . Now im training to go long distance and at the moment im obviously overweight at 185lbs and 5 foot 7 inches tall .So, i would like to know what should i eat pre ride and during the ride if i want to do a 60 mile run. I've been back in the saddle around three weeks and my longest so far is 40 miles at a slow pace. i think its better to go far, get the cadence going, but then again , i dont know anything. So who has some advice? how should i be training? eating?, i havent lost a pound but my cycling is definetly improving.
any advice is great
Eat something medium-sized a couple of hours before you ride, focusing more on the carb side of the house. Not too much fat.
During the ride, look for something like 250-350 calories. Don't go longer than 30 minutes without eating, but you should never feel close to full. Drink enough water so that you have to take a bathroom break every hour or two.
If your goal is to loose weight, my advice is to do rides in the 2-3 hour range. That's long enough that you have to pull calories out of your fat reserves, but short enough that most people can do it.
You might also consider finding an energy drink that works well for you. Bike shops carry a number of options. That means you have to eat less solid food while you ride (not much at all, really), but more importantly, it keeps your blood sugar constant so that you aren't that hungry at the end of your ride. Exercise-induced appetitite suppression is your friend.
07-06-06, 07:59 PM
Or, you can go about it the wrong way like me!
My longer training rides start at around 4 am, with nothing to eat and I drink water when I feel thirsty. I cycle for about 2.5 hours (56 km) by which time my bladder is bursting and I'm starving. I then eat a large breakfast consisting of white rice with leftovers or 3 large scrambled eggs.
In a month, I've gone from a size 31 waist (pushing 32) down to 30. :rolleyes:
Addendum: I just noticed your 60 mile comment. I have done the same distance for my longest training rides but, again, no food beforehand with plenty of water. At the 1/3 mark, I eat a cookie; at the halfway mark, it's a cookie and banana; 2/3 of the way back, it's another cookie. This sort of ride is usually completed well within 5 hours.
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