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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 06-15-09, 08:37 AM   #1
Aleforge
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What to eat before a ride?

I didn't each much Sunday before out ride, mostly because I have stomach issues and didn't want to have to go to the bathroom on the trail. However I noticed quicker fatigue and more burning in my legs then the last ride when I did eat. What are the best things to intake before a ride, any vitamins or particular foods that can help fight fatigue and muscle cramping?

And do you guys think Gator aid is way better then Water to take out with you?
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Old 06-15-09, 08:45 AM   #2
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1. many a football player swear by spaghetti and meatballs/meat sauce, and even though i stopped watching football many many years ago, that peace of advice stuck with me. i always eat a good size plate of pasta and meat now before riding to deleon springs or orange city, both of which require very fast, very constant speeds.

2. yes, gatorade is much, much better than water to take with you on a trip.

although you could have gotten these answers on google..
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Old 06-15-09, 08:59 AM   #3
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Irish Coffee.
Quote:
Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar, and fat.
—Alex Levine
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Old 06-15-09, 09:10 AM   #4
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How far are you riding? It's mostly pointless to carb-load or anything like that if you're riding two miles to the store.
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Old 06-15-09, 10:26 AM   #5
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Well my wife and I plan on taking longer journeys on the Katy Trail, its mostly flat but very long. I just want to put myself in the best position so I don't crap out so quickly. And yes google is great, but I trust you guys way to much for advice.

Such as gator aid instead of water for the electrolytes. Tips like that I guess, such as certain B vitamins or anything that can counter act the acid buildup in your muscles.
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Old 06-15-09, 11:13 AM   #6
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Again, it depends on how far/long you're going. I don't like to eat differently before longer rides, but I aim for around 250 calories per hour if I'm going to be out for over two hours. Gatorade is pretty much sugar water, so it's best to avoid if you're riding for exercise. If you think you need "electrolytes" try the low-calorie Gatorade, G2 I think. YMMV
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Old 06-15-09, 12:03 PM   #7
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Well my wife and I plan on taking longer journeys on the Katy Trail, its mostly flat but very long. I just want to put myself in the best position so I don't crap out so quickly. And yes google is great, but I trust you guys way to much for advice.

Such as gator aid instead of water for the electrolytes. Tips like that I guess, such as certain B vitamins or anything that can counter act the acid buildup in your muscles.
To parrot Lambo, "How far are you riding?", and additionally, how far do you currently ride on a "long" ride?

The general rule on the long distance forum (100 miles minimum) is to aim for 200 - 300 calories per hour on a long ride. I usually abide by that on rides over 100, but I'll fall short on rides less than 100 miles or century rides with less than 6000' of climbing.
Gatorade vs. water... That's a tough one. Gatorade on an empty stomach sometimes has dire consequences due to the high sugar concentration. (Some people get the runs; not what you want on a 200k ride through the middle of nowhere!) I will go for a Gatorade at lunch if I've been eating all day, but not usually as a "first in" fluid replacement. My first bottles tend to be just plain old water, and I'll use Hammer Endurolyte caplets for electrolyte replacement. After some food, I'll mix Accelerade for one bottle and water with a NUUN tablet for the other, or my new special weapon: Iso-Max. It's a 50/50 mix of Cytomax (Citrus punch) and IsoPure (Mango Peach). I've been using that for my last couple long rides (85mi and 126mi) and drinking a bottle of that mix around the 50 mile mark. It seems to help, having the high protein concentration in a liquid form instead of my previous favourite of salami sandwiches.

Before a long ride, I will eat just about anything. Many people swear by good ol' oatmeal and a banana, which I've tried. It's OK, but lacks the fat and protein boost to start off a 12 hour day in the saddle. Some of my best rides have been on a belly full of fast food for breakfast. Yep; a McD's sausage/egg/cheese muffin a hash brown and a black coffee, then hit the road for a 200k.
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Old 06-15-09, 12:08 PM   #8
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Long to me is 25-30 miles I suppose. So I guess it was in the end a very lame question. I took note of your suggestions though, and will be mindful on it when someday I am built up to take on long distance rides. I guess as long as you eat something and stay hydrated it doesn't matter what it is at my level.

Thanks guys
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Old 06-15-09, 12:09 PM   #9
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the best drink i've used for riding is HEED http://www.hammernutrition.com/za/HN...T&PROD.ID=4038

although if budget is tight powdered gator/power aide is what I use... seems less syrupy... and a heck of a lot cheaper then buying it pre made... I drink A LOT... and am a MTBer so I carry a camel back even on the road... the few times I went with out I noticed I was reaching for my drink hose and didnt find it... but in traffic reaching for a bottle was much less conveniont...

so for long rides I've found that I like to carry a bottle with my sport drink and make a point to take a swig every 10min or so but because I have the bladder on my back Its instinct to grab a swig every few min

all that being said... unless i'm going to be out for over 2hrs I just snag water... never found I needed anything more
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Old 06-15-09, 12:22 PM   #10
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Long to me is 25-30 miles I suppose. So I guess it was in the end a very lame question. I took note of your suggestions though, and will be mindful on it when someday I am built up to take on long distance rides. I guess as long as you eat something and stay hydrated it doesn't matter what it is at my level.

Thanks guys
OK, better frame of reference now.

25 - 30 miles, assume you'll be out for about 2 hours. Eat your regular breakfast, bring a couple of water bottles, and maybe if it's really hot out and you're sweating a ton you might want something for e'lyte replacement. If you're riding 30 miles for your long rides, 1 bottle with a NUUN tablet should hold you over. A $7 tube of NUUN will also last you about 2 months if you do one long ride a week. Not a bad investment, if you ask me. (I went through a half tube of the stuff on my last ride.)
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Old 06-15-09, 12:26 PM   #11
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NUUN? Where can you pick that stuff up?

Ya I should of been more specific in my first post, sorry about that. And I do sweat a ton, partly from being over weight and partly from it being so damn hot and humid here.

Thanks
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Old 06-15-09, 12:34 PM   #12
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My usual Sunday morning ride is 30 miles. I eat a piece of wheat toast with peanut butter and a banana washed down with a glass or two of decaf iced tea. I drink water during the ride and usually stop around mile 20 for Gatorade and a granola bar. My experience is that dehydration gets me before hunger so my main concern is to make sure I'm well hydrated before I head out the door.
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Old 06-15-09, 01:15 PM   #13
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NUUN? Where can you pick that stuff up?

Ya I should of been more specific in my first post, sorry about that. And I do sweat a ton, partly from being over weight and partly from it being so damn hot and humid here.

Thanks
They're a local company for me (Seattle metro) so it's more like where can't I find it. The smoothie store up the street from my house sells the stuff, for crying out loud.

Performance Bike has it, and I'd guess that most local shops would have it around where they keep Endurolytes, Carb-Boom, HEED, Clif-Shots, etc.

There's a shop finder on their company page, as well as an online store.
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Old 06-15-09, 01:27 PM   #14
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I usually ride 35 miles myself. I've found it best to add some toast or better yet a banana with my usual breakfast of a bowl of raisin brand. I also start the day with a 12oz mug of coffee, "Seattle Blend"; but have recently discovered that may not be the best for hydration, so just before starting the ride, I drink some water. I have been buying Crystal Lite Sports drink mix at local food market. Suppose to use a tube with 16oz. water, I just mix it into my 27oz bottle. Warm days, my bottle has about 4 oz. water in it and I freeze that overnight. Mix up the drink just before ride. For some food, required for any ride for me over 25 miles, I take a blueberry breakfast bar with me.... or a banana or even tried an apple once. My food and water is exhausted by mile 27. My ride takes me by a convenience store/gas station, where I buy a G2 Gatorade. Usually only drink half of it. For really hot and humid weather, I ride a short 15 miles on the local trail after 7PM.
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Old 06-15-09, 01:42 PM   #15
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I did my century with 10,000 ft of climbing on Saturday. It was a long tough ride! I ate a good pasta dinner th enight before.

The morning of I ate 2 pancakes, 4 eggs and 4 sausage links. AT mile 15 I opened up a Clifbar and munched on it a quarter at a time. At mile 35 I ate 2 small chocchip cookies. At mile 55 I ate a P&J sandwich. I couldn't eat anymore after that.

Gatorade is good to a point. ON the irde I drank about 3 large waterbottles of Gatorade. When I go to mile 40, my stomach wouldn't handle anymore. If I overdo it on the G-ade, my inners will cramp.

I usually do fine on a big breakfast. On a 60 miler with 5,000 ft of climbing I do fine with a cliffbar and a 2 bottles of gatorade and maybe 3 bottles of water after breakfast.
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Old 06-15-09, 01:47 PM   #16
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I did my century with 10,000 ft of climbing on Saturday. It was a long tough ride! I ate a good pasta dinner th enight before.

The morning of I ate 2 pancakes, 4 eggs and 4 sausage links. AT mile 15 I opened up a Clifbar and munched on it a quarter at a time. At mile 35 I ate 2 small chocchip cookies. At mile 55 I ate a P&J sandwich. I couldn't eat anymore after that.
Heck yeah! That's exactly the thing for cranking out the long miles.
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