What to Eat Before A Long Ride
07-21-17, 11:12 AM
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Digestion Time Of Foods Is The Time Spent In The Stomach Before Emptying.
07-21-17, 11:28 AM
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Calories in, calories out. Duh.
Okay well, a couple thoughts: 1) It doesn't sound like you are bonking. At least not in the sense that most people use that term, which is total glycogen depletion. Maybe you could eat more on the bike, carbohydrate heavy during the ride. As for before the ride, experiment with what you can tolerate well. Personally, I like a bit more fat and protein.
2) Congrats on the weightloss! That's impressive.
3) I think your FitBit is way overestimating your calorie expenditure. 14 mph on a flat road at sea level, assuming a calm day, is less than 150 watts. 2hours at 150 watts works out to be 1200 kcal or so, not 2000.
Okay well, a couple thoughts: 1) It doesn't sound like you are bonking. At least not in the sense that most people use that term, which is total glycogen depletion. Maybe you could eat more on the bike, carbohydrate heavy during the ride. As for before the ride, experiment with what you can tolerate well. Personally, I like a bit more fat and protein.
2) Congrats on the weightloss! That's impressive.
3) I think your FitBit is way overestimating your calorie expenditure. 14 mph on a flat road at sea level, assuming a calm day, is less than 150 watts. 2hours at 150 watts works out to be 1200 kcal or so, not 2000.
07-21-17, 12:29 PM
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07-21-17, 12:39 PM
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I'm finding it amazing what proper fueling and hydration can do for a bike ride.
Granted, I'm probably more fit now than I was last year. But this year I feel like I (for the most part) really have it dialed in.
I've lightened up on my breakfast - maybe a little fruit with yogurt, a little PB& J.
On the ride I'll snack every-so-often on a Nature Valley bar. For the big finish it's a Cliff Bar.
Sipping water along the way - even if I don't "feel" thirsty.
I've really been finishing strong with that plan...but that's me. It's seems different things work for different people.
Granted, I'm probably more fit now than I was last year. But this year I feel like I (for the most part) really have it dialed in.
I've lightened up on my breakfast - maybe a little fruit with yogurt, a little PB& J.
On the ride I'll snack every-so-often on a Nature Valley bar. For the big finish it's a Cliff Bar.
Sipping water along the way - even if I don't "feel" thirsty.
I've really been finishing strong with that plan...but that's me. It's seems different things work for different people.
07-21-17, 01:07 PM
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+1
I doubt you're bonking. It's not unusual to get drowsy after your cool-down from a long ride. As others have said, significant hypoglycemia results in pallor, shakiness, cold sweats, difficulty thinking or focusing, mood changes, nausea and muscle flaccidity (cramps are usually due to dehydration and/or electrolyte imbalances but can be from injury such as muscle strain).
If you really want to know, you can get a glucometer with a trial pack of test strips at WalMart for about $15. Drink a glass of water during your cool down but check your blood sugar before you eat anything. If your blood sugar is over 80 mg/dl, you most likely are not bonking.
Actually, many "bonks" aren't hypoglycemia at all, but rather dehydration, electrolyte imbalances, muscle fatigue/injury, or plain exhaustion (exceeding your fitness level). If I had to bet a quarter, I'd say you are just tired after a hard ride, which is a good thing.
I doubt you're bonking. It's not unusual to get drowsy after your cool-down from a long ride. As others have said, significant hypoglycemia results in pallor, shakiness, cold sweats, difficulty thinking or focusing, mood changes, nausea and muscle flaccidity (cramps are usually due to dehydration and/or electrolyte imbalances but can be from injury such as muscle strain).
If you really want to know, you can get a glucometer with a trial pack of test strips at WalMart for about $15. Drink a glass of water during your cool down but check your blood sugar before you eat anything. If your blood sugar is over 80 mg/dl, you most likely are not bonking.
Actually, many "bonks" aren't hypoglycemia at all, but rather dehydration, electrolyte imbalances, muscle fatigue/injury, or plain exhaustion (exceeding your fitness level). If I had to bet a quarter, I'd say you are just tired after a hard ride, which is a good thing.
07-21-17, 02:09 PM
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I've lightened up on my breakfast - maybe a little fruit with yogurt, a little PB& J.
On the ride I'll snack every-so-often on a Nature Valley bar. For the big finish it's a Cliff Bar.
Sipping water along the way - even if I don't "feel" thirsty.
I've really been finishing strong with that plan...but that's me. It's seems different things work for different people.
On the ride I'll snack every-so-often on a Nature Valley bar. For the big finish it's a Cliff Bar.
Sipping water along the way - even if I don't "feel" thirsty.
I've really been finishing strong with that plan...but that's me. It's seems different things work for different people.
Last month I did a two week tour in MT and ID. Before I started I came to the conclusion that I eat too much when I tour, especially at breakfast. I did for the first three days this last tour then (three mountain passes on day 3), except for one other morning later on in the trip, cut back breakfast noticeably. It didn't notice it affecting me at all as long as I snacked along the way, drank plenty of water and had a moderate lunch. Keep in mind that I was doing hilly/mountainous days in the 50s and 60s (even more some days) carrying a full camping and cooking load and clothing for both good and bad weather. I did this day on coffee and some full-size fig bars for breakfast, a bottle of Perpetuem an apple and maybe a Cliff Bar (I honestly cannot remember.) en route, and plenty of water:
https://ridewithgps.com/routes/23254899
While I was ravenous at the end of the day and ate an entire half a fried chicken and some Jo-Jos for a late lunch, I never felt low on energy during the ride.
07-21-17, 02:28 PM
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07-21-17, 02:44 PM
#33
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Depends on how smart I was grocery shopping beforehand, but almost always includes 3-4 eggs scrambled. I usually drink water until going out the door and down a gu shot just before putting my hand on the knob. Riding, What works for me is to drink ~8oz water or water w/Nunns (I carry one plain bottle and one Nunns, drinking alternately) every 20 minutes and down a gu shot every 40-45 minutes. I usually only feel interested in the PBJs and bananas at SAG stops. I've had to get off the bike and sit down when I miss too many of my feed/water intervals...not fun.
Also, the first ten miles impact the rest of my ride...it takes that long for everything to feel ready to rock...pressing the first ten makes it hard to control my heart rate.
Super effort on your weight loss! I know how much will and work it takes. We like Whole 30 at our house. Keep smiling.
Also, the first ten miles impact the rest of my ride...it takes that long for everything to feel ready to rock...pressing the first ten makes it hard to control my heart rate.
Super effort on your weight loss! I know how much will and work it takes. We like Whole 30 at our house. Keep smiling.
07-21-17, 02:44 PM
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07-21-17, 03:00 PM
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Generally, I'll tackle a long ride day's breakfast with a couple of smokes, a few cups of coffee and some Peanut M&Ms. Occasionally, however, I'll substitute Good 'n' Plenty for the M&Ms.
Post ride it's time for a couple of pints and some left over pizza.
Post ride it's time for a couple of pints and some left over pizza.
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07-21-17, 03:32 PM
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07-21-17, 03:44 PM
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+1
I doubt you're bonking. It's not unusual to get drowsy after your cool-down from a long ride. As others have said, significant hypoglycemia results in pallor, shakiness, cold sweats, difficulty thinking or focusing, mood changes, nausea and muscle flaccidity (cramps are usually due to dehydration and/or electrolyte imbalances but can be from injury such as muscle strain).
If you really want to know, you can get a glucometer with a trial pack of test strips at WalMart for about $15. Drink a glass of water during your cool down but check your blood sugar before you eat anything. If your blood sugar is over 80 mg/dl, you most likely are not bonking.
Actually, many "bonks" aren't hypoglycemia at all, but rather dehydration, electrolyte imbalances, muscle fatigue/injury, or plain exhaustion (exceeding your fitness level). If I had to bet a quarter, I'd say you are just tired after a hard ride, which is a good thing.
I doubt you're bonking. It's not unusual to get drowsy after your cool-down from a long ride. As others have said, significant hypoglycemia results in pallor, shakiness, cold sweats, difficulty thinking or focusing, mood changes, nausea and muscle flaccidity (cramps are usually due to dehydration and/or electrolyte imbalances but can be from injury such as muscle strain).
If you really want to know, you can get a glucometer with a trial pack of test strips at WalMart for about $15. Drink a glass of water during your cool down but check your blood sugar before you eat anything. If your blood sugar is over 80 mg/dl, you most likely are not bonking.
Actually, many "bonks" aren't hypoglycemia at all, but rather dehydration, electrolyte imbalances, muscle fatigue/injury, or plain exhaustion (exceeding your fitness level). If I had to bet a quarter, I'd say you are just tired after a hard ride, which is a good thing.
07-21-17, 03:48 PM
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2,000 cal burn of a ride of that length is very unlikely, imo.
07-21-17, 03:57 PM
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I don't do anything different for a 50 mile ride than a 10 mile ride other than bring more water. Maybe add some skratch labs to the water...
07-21-17, 03:59 PM
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I really don't eat over my TDEE accounting for a 2lb/week loss, so calories burned from exercise generaly doesn't factor into my food except on long ride days, I may go a little over. However, I bet it takes many more calories to move my a$$ 14mph than it does yours .
.Also, FWIW, I got that 1200 kcal estimate by plugging the numbers you mentioned into this calculator https://www.kreuzotter.de/english/espeed.htm. Like any calculator, it's just an approximation, but it jibes pretty closely to what I've seen on my powermeter.
07-21-17, 05:20 PM
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I prefer to eat a large breakfast about 2 hours before a long ride...7 whole eggs scrambled in olive oil and 3 slices of real whole grain dark pumpernickel bread, plus a mug of coffee. That's about 900 calories.
07-21-17, 06:22 PM
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I like cooking some lasagna the night prior. IN the morning, I usually eat of 4x4inch square of it before a century. No worries about bonking, though I do worry it might come back up early in the ride.
07-21-17, 07:22 PM
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Calories In Calories Out.
I usually write it CI<CO ... for losing weight, CI=CO for maintaining weight, and CI>CO for gaining weight.
I usually write it CI<CO ... for losing weight, CI=CO for maintaining weight, and CI>CO for gaining weight.
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07-21-17, 07:43 PM
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I'm a big guy ~300lbs, but athletic. I've been riding for 4mo seriously. My typical schedule is 3 week night rides 10-12mi as fast as I can go (strava has me at 14.5 including some stops major intersections max of 22mph on flat roads). I do one weekend ride trying to extend my distance. I've been going about 25mi and I am up to 30mi on my weekend ride. My riding goal is to increase speed and endurance by working up to a 50mi ride. My health goal is to loose weight. I am down 60lbs using CICO.
My current issue is with my long ride. I bonk at the end. Last week I got home, stretched, cooled down, ate and went to sleep for 3hrs. I use Nuun in my water and had 1 Gu packet about 1:15 into the 2:20 ride. I ate a Kind bar, a banana and 2 cups of coffee before I left. I live in a flat tropical climate, but feel that I hydrate well with the Nuun. I do need to start by 7:30a or it will get too hot and sunny.
I'm thinking my carb intake may be part of my issue. My fitbit shows me burning about 2000cal on this ride so I can afford to add some carbs and still be ok with CICO, but really don't know how to eat for doing cardio over that period of time. Any help from those in the know would be greatly appreciated. Thanks in advance.
My current issue is with my long ride. I bonk at the end. Last week I got home, stretched, cooled down, ate and went to sleep for 3hrs. I use Nuun in my water and had 1 Gu packet about 1:15 into the 2:20 ride. I ate a Kind bar, a banana and 2 cups of coffee before I left. I live in a flat tropical climate, but feel that I hydrate well with the Nuun. I do need to start by 7:30a or it will get too hot and sunny.
I'm thinking my carb intake may be part of my issue. My fitbit shows me burning about 2000cal on this ride so I can afford to add some carbs and still be ok with CICO, but really don't know how to eat for doing cardio over that period of time. Any help from those in the know would be greatly appreciated. Thanks in advance.
That's just a rough estimate, and is actually higher than what Strava gives me now.
As I mentioned in my first post, I go with about 500 calories prior to the ride. Then, for those distances, I aim to eat approx. 100 calories per hour. That's less than what I'm burning, so it's all good.
On a really long ride (longer than those distances) I will make an effort to eat 100 calories (or more on a really long distance) regularly each hour. But on rides of those distances, I might just stop once or twice to have a granola bar.
Then I plan to eat a good dinner after the ride.
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07-21-17, 08:29 PM
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What are those yellow slabs?
Other than going with whole grain bread, I'm kinda with you on this one. A bunch of fat and protein a few hours before I go is what gets me through a long day in the saddle.
During the ride I go for dried fruit and nuts. Sometimes a Luna bar. I also take some gatorade (from the powder).
My longest days are more often on the mountain bike though. With those it is as much about the length of time as the actuall exursion.
Other than going with whole grain bread, I'm kinda with you on this one. A bunch of fat and protein a few hours before I go is what gets me through a long day in the saddle.
During the ride I go for dried fruit and nuts. Sometimes a Luna bar. I also take some gatorade (from the powder).
My longest days are more often on the mountain bike though. With those it is as much about the length of time as the actuall exursion.
07-22-17, 01:51 PM
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Thanks for all of the input. Today, I got up and made a smoothie with 2 bananas, 1 cup black berries, 1tbsp almond butter and 1 cup coconut water and drank it 1/2 hr before setting out on my 30 mi ride. Exactly 45 min into the ride I had one Gu packet and at 1.5hrs into the ride I had another Gu packet. I followed this up with an egg white and turkey wrap with some fruit after my ride. I felt much better. Although I was still tired, I did not get the overwhelming urge to sleep afterward.
07-22-17, 01:55 PM
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Forgive my genuine lack of knowledge, but why would carbs be eaten before a long ride? I would think that a nearly all protein meal would keep the blood sugar level the whole trip. Wouldn't carbs cause a crash a few hours later?
07-22-17, 02:01 PM
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I started experimenting last summer with riding fasted in an attempt to burn some fat. I started riding about 25-30 miles and worked my way up to 70-80 miles on absolutely nothing but what I ate the night before. Some of the rides were maybe zone 2, but some were zone 4. I averaged 18-19 mph with 55-60ft of climbing per mile.
If I ride in the morning, I never eat anything, unless I'm riding a very challenging ride where I'm gonna need the calories later on. In my opinion, cyclists grossly overestimate how many calories they burn and eat way too much. That's the reason you see so many fat cyclists. Again, just my opinion.
If I ride in the morning, I never eat anything, unless I'm riding a very challenging ride where I'm gonna need the calories later on. In my opinion, cyclists grossly overestimate how many calories they burn and eat way too much. That's the reason you see so many fat cyclists. Again, just my opinion.