Training & Nutrition - How's this for a breakfast before a 50 miler.

I was planning on having

1 cup steel cut oats,
1/2 a cup of applesauce

3 scrambled eggs

A cup of coffee.

I also have the options of whey and casien protien shakes, whole wheat toast, fresh fruit, frozen berries.

I'm doing my first 50 miler. I'm going to be riding about 4 hours, if I take it easy. I did a 25 Mile TT last week and it took me 1:30, so I figure take it easy and about 4 hours would be good. I was already planning on using gatorade and having some kind of clif bar or granola bar half way.

Aim to eat 250-ish calories per hour while you ride.

Eating too soon before the ride will only accelerate muscle glycogen depletion. Fast 3-4hrs before the ride, eat high carbohydrate the night before and fuel as needed (up to 250-ish an hour) on the bike.

I ate something like that before I did my last 100km ride, but I didn't leave on the ride until after lunch.

Eat whatever you normally eat for breakfast.

Having carbo loaded the night before, I can usually reach the 30-40 mile mark on water alone.

Everyone is different, if I start ride without food I will not last long, I usually have sprout grain bread with natural PB, local honey with a banana.

I was planning on having

1 cup steel cut oats,
1/2 a cup of applesauce

3 scrambled eggs

A cup of coffee.

I also have the options of whey and casien protien shakes, whole wheat toast, fresh fruit, frozen berries.

I'm doing my first 50 miler. I'm going to be riding about 4 hours, if I take it easy. I did a 25 Mile TT last week and it took me 1:30, so I figure take it easy and about 4 hours would be good. I was already planning on using gatorade and having some kind of clif bar or granola bar half way.


Is that 1 cup of raw oats to be cooked, or 1 cup cooked? If it's 1 cup cooked, in total w/eggs and applesauce it doesn't seem like much food to me.

FYI ... I cook oats in a combo of water and fruit(bananas and berries). Just before it's finished, I pop 2 eggs on top, put the lid on for about 3 minutes, then turn the heat off and let it sit for another 7-10 minutes. I usually remove the eggs and eat them first with green salsa. This not only tastes great, but makes it easier to digest than eating it all separately.

just do your regular breakfast - eggs and toast is fine, maybe some home fries too but if you eat too much your body will just shut down to digest it - go easy.

plan on small portions of regular food as you ride. my boss cuts a couple of PB&J sandwiches into quarters and eats them as he rides.

Eating too soon before the ride will only accelerate muscle glycogen depletion. Fast 3-4hrs before the ride, eat high carbohydrate the night before and fuel as needed (up to 250-ish an hour) on the bike.

That's a little excessive.

You'll need to experiment to find what works for you. Bring easily digestible snacks and plenty of water with you.

That's a little excessive.

You'll need to experiment to find what works for you. Bring easily digestible snacks and plenty of water with you.

The guy is asking how to maximise his endurance for a 50 miler... I told him how to do it.

http://www.hammernutrition.com/hnt/2981/

As summer approaches, you get in better shape because of the good weather for riding. The more you ride the longer rides, the better your conditioning and it affects your body's ability to do work and actually eat less. 50 miles seems a lot but it isn't that much. 70 miles and plus, then you will need some nutrition. Hydration is always a must. I wouldn't put too much concern on breakfast. Just realize that with more endurance rides, your body seems to adjust.

I need more than 1 cup of coffee to click-in my pedals. I did french toast before my long ride this weekend, and a banana. Gatorade and a powerbar on the road. I don't think I ate enough and was starved when I finished about 56 mi.

I think fruit is useless before a ride. Same with whey. Both are good afterwards though.

Eggs, cereal, and bananas do it for me. Gels or a bar at the halfway point. Gatorade in one bottle for the first 25 mi.

i had half a 10-inch cheesecake before my ride the other day.

Bleh just ride really slow. You can do the whole thing on bodyfat.

Dont eat anything the extra weight of the food will slow you down, you can drink water at the end of your ride.

I did it... I kinda got my routine figured out... Eat a larger breakfast, eggs, toast, coffee, etc.

I have to take a ferry to get to the highway, my island is only 3k long, hard to train on.

Right before the ferry around noon I'll grab a banana and a gatorade, and eat that on the ferry. I'll do the first 25 miles, then stop in at a gas station to grab two granola bars, eating one right away and eating the other around 12.5 miles from the finish.

Seems to have worked just fine for the last two rides I've gone on. :) Dropping weight since I started this cycling thing, down 25 since march. :)

it almost doesn't matter what you have for breakfast if you are careful what you eat once you begin riding. meaning: you probably shouldn't pack a lot in your stomach and then fast for the duration of the ride.

a couple of scrambled eggs on toast should be sufficient to get you started then bring a banana; raisins; turkey sandwich; apple juice and water and eat and drink what you want as you go. I found musclemilk a decent substitute for solid food on my long rides, but combined with banana and apple juice during the duration can do wonders.

I think it's personal preference. Early morning workouts... no way would I eat that much. I like the feeling of an empty stomach. When I feel something in my stomach from eating, I just go slower, and that doesn't help me at all. :-( If anything, I'd down half a glass of orange juice, another half glass of milk, and scarf down a bagal... then have powerbars every now and again if I start feeling hungry and keep the water flowing. Then have my big meal when I finished- within half an hour, that is.

Experiment around with different options. You'll find what works for you.

koffee

For my riding, I eat a bowl of shredded wheat, 16 oz of water, and 2 Hammer Endurolyte capsules an hour before riding and during the ride, I make sure to drink every 20 minutes, and every hour I have 1 Bonk Breaker, 2 Endurolyte capsules.

Remember to eat before you get hungry and drink before you get thirsty. Keep stoking the furnace while the fire is strong.

McDonald's for me. Seriously, I thought it was just a fluke that I felt just fine starting even a 100k with that in the tank, but I then thought, why not try a healthy breakfast? Tried it 3 times with varying combinations of oatmeal, fruit, eggs, bagels with light on the cream cheese, and other stuff one might normally find on a breakfast table, but no dice. Every time, dog tired, sluggish, and slow. Went back to my mcmuffin and a small coke, and bam, back to happy riding. I just have to go with what works, I guess :)

mcmuffin and small coke sounds interesting. Lately i have been going 50 miles plus on my rides. If i go around 8 am i just eat half cup bran with fruit and milk for breakfast and take nuts, raisins, cranberry juice and water. If i leave around 12 or 1pm i eat a light lunch, just half portions of what i usually want. I may try the mcmuffin and coke and see what happens.