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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 09-10-02, 07:14 AM   #1
Bikes-N-Drums
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A.M. Pre-Ride Fueling

I'm sure there's been many a post on this kind of topic but I have a question. I know very little about nutrition so excuse me if this question appears silly.
I've found there to be some debate on whether or not to eat something before riding in the morning. I usually do eat something, even if it's very small, although I have zero appetite and must force myself to eat. But I happened to glance at the back of my tub of Endurox and noticed the nutritional information. In this regard, it looks much better than most of the food I'd be eating.
So I got to thinking..... does the benefit from eating before riding in the morning come strictly from having some kind of bulk in your stomach? Or could I get away with a helping of Endurox (or some other fortified liquid drink)? What is it that your body wants: bulk or vitamins or something else? Help! I want to fuel up correctly.
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Old 09-10-02, 07:36 AM   #2
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I am no rocket scientest so have no research data to give you, I can tell you from experiance that i need to eat before a ride in the AM i dont need a lot but a bowl of oatmeal with raisens works great foe me. Maybe a banana or a yogert. If i dont eat a little something my performance suffers,

(edit) if i eat too much iam sluggish

Ive heard different opinions on this but this is what works of me
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Old 09-10-02, 07:43 AM   #3
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This is a science I've been trying to perfect for twenty years.

All I know is what works for me and bulk is not it. Having food want to come up at mile 25 is not helping you out.

There are stories of the feasting that occurs every morning of the major tours, but one has to realize they do it hours before they ride.

For me, if I eat a Cliff bar, a glass of powdered food (Cytomax) and a couple of glasses of water within 40 minutes before a 50 mile ride, I'm good to go.

Don't forget to snack and drink while riding.
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Old 09-10-02, 09:27 AM   #4
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I'm in the same boat. Clif bar, or a meal replacement drink, about an hour before I hop on my bike.

If I don't eat, I will bonk. Hard.
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Old 09-10-02, 10:34 AM   #5
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If I'm going to ride for more than 1.5 hours I will eat somthing in the morning. I ride to work every day, and it's only about 30 min so I just suck down a glass of water and go.
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Old 09-10-02, 11:19 AM   #6
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I usually use a meal replacement drink with about 220 calories in the am whether I am riding or not.

On ride over 10 miles or more than an hour, I usually stop after a 3+mile warm-up and have a V8 and/or a bagel w/low fat cream cheese. i use a camelback for wter on longer rides and keep cranberry juice in my water bottle for extra energy. When riding well beyond an hour, I will add a banana or a meal replacement bar to the menu while riding.

Never gone beyond 2 hours riding, so I don't really know what I'd add to the menu.
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Old 09-10-02, 02:09 PM   #7
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I tried riding first thing with nothing to eat but it didn't work. I lost a bit of the whoomph and it took me longer to warm up.
Now, I just have a small bowl of mixed cerial and a drink and I'm fine.
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Old 09-12-02, 06:59 PM   #8
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Bottom line; if you aren't feeling weak or light-headed during or after the ride, you aren't doing anything wrong. If you want to tweak things and look for improvements, here's my $0.02. I'd save the Endurox for after the ride... it's too hard to digest. I had a friend that tried it half-strength as a ride beverage, and he got cramps. If you aren't hungry in the morning, eat a Nutri-grain or a banana... something easy to digest. Just don't go out on a totally empty stomach. Regarding ride beverages, the most important ingredient is calories. Formulated in a way that's easy to digest. A clear fruit juice, diluted Pepsi, Gatorade, Cytomax, etc. etc. all will suffice. Eat when you get back, after you've cooled down some.
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Old 09-12-02, 08:21 PM   #9
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First mom always told me breakfast is the most important meal I agree with Roadbuzz save the Endrox for after the ride it is important to get some protien within the first hour after you ride. Eat an energy bar (my prference is Odwalla they actually taste like food) and banana before the ride. I am not much on gatorade and what not for short rides more of a juice man and a big NO to soda watered down or not it is just sugar and it won't do you any good. I save the gatorade stuff for long rides. But again thats just one mans opinion
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Old 09-12-02, 08:43 PM   #10
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I like Metabolol II with a bananna and lots of water in the blender. It has never let me down. After the ride I drink another one. GREAT STUFF
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Old 09-12-02, 09:33 PM   #11
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Riding on an empty stomock is more a weight loss strategy than an energy maximizing strategy and is usu. limited to 30-45 minite rides.As others have said for optimal energy you need light easily digestible (but balanced)meals preceeding and during longer rides for fuel.Heavier complex carb based meals should be eaten the prior evening to insure gylcogen energy stores are topped. The food is to provide energy and the nutrients to help produce it (among others things)but you don't want to waste energy digesting a heavy meal while riding.To a certain extent this all depends on how fast/slow your metabolism is. As such meal replacement type powders and bars can work well for pre/during ride energy but I like to add fruit ,oatmeal ,quality fats etc. to mine for fiber,nutrients etc.Try not to overrely on simple sugars particularly consumed alone.While you can get away with some on a strenuous ride too many can cause swings in energy generation.Basically it all really dependa on your objectives though as I tend to focus on longer slower paced rides than many and have a fast metabolism I do well on complex carb/fat during rides with some simple carbs and protein. If your looking at faster paced rides you may want to cut the fat alot the complex carbs some and up the simple carbs.
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Old 09-14-02, 11:08 PM   #12
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This may not be right, but it's what I do. (At least I'm being totally honest.)

I drink a cup of sugared coffee at about 5:30 am. (I've already lost some people, now.) I may also drink some water.

I drink a tall (16 oz) orange juice before leaving for work on my bike, or perhaps 15 minutes into the ride (6:45 or 7:00 am.)

That's a total of about 300 to 350 calories of pure sugar.

After riding 14 miles of hilly areas, I arrive at work, feeling fine. I try to eat a high-protein, nutritional breakfast within an hour of arriving at work at 7:45 am.

I have always had difficulty eating anything first thing in the morning. If I'm doing something that's a no-no, tell me. I will probably ignore it, though (being honest again--no offense.)

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Old 09-14-02, 11:25 PM   #13
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Hmmmm bananas and chocolate the ultimate power breakfast. You know Pete it just goes to show you that everybody is different and what works for me may not work for someone else so if its working for you go for it.
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Old 09-14-02, 11:33 PM   #14
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As long as your immediately using the sugar you should be alright and it sounds like your ride is stenuous enough that you are .Also immediately after a strenuous ride you can get away with it as it will go to replenish you energy storage.
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Old 09-15-02, 06:55 AM   #15
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Quote:
Originally posted by Pete Clark
If I'm doing something that's a no-no, tell me. I will probably ignore it, though (being honest again--no offense.)
IMO, it's the same as with BnD. If you're riding 14 miles with no ill effects, what's not to like? (BTW, I don't know if the OJ qualifies as "pure" sugar.) If you decide to turn your morning commute into a 14 mile TT (if it's not already), you may wind up making some adjustments.

In my case, I was drinking coffee and eating a bowl of cereal (closer to pure sugar than your OJ, IMO) before starting my 5 mile commute (~13 mph, ave.). When I arrived at work I always experienced a minor sugar crash (I forget the medical term). That s#cked. Now, it's coffee, eggs and toast every morning before the commute, which cured the problem. Then, too, I don't ride hard enough for digestion to be a problem.
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Old 09-15-02, 10:17 AM   #16
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Quote:
Originally posted by roadbuzz

Now, it's coffee, eggs and toast every morning before the commute, which cured the problem.
What makes eggs taste so good?
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Old 09-16-02, 01:06 PM   #17
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I dunno. The real kicker for me is that my commute goes past a mom & pop gas station and restaurant and you can always smell breakfast cooking. Even if I wasn't hungry before...
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Old 09-23-02, 01:07 PM   #18
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Quote:
Originally posted by Pete Clark
This may not be right, but it's what I do. (At least I'm being totally honest.)

I drink a cup of sugared coffee at about 5:30 am. (I've already lost some people, now.) I may also drink some water.
Because I have to leave early.. I don't have time for a complicated breakfast... Or rather, I get up as late as early as possible...

But I take my wife's coffee from the previous day, and down that, a tortilla, and what ever pancake syrup I can find. If I can find a banana or apple, I will mow that down too.

I've found that coffee is good for getting me moving, and the syrup is good for the finale.

Soo, this long admission of nutrition horror is posted in attempt to say, hey, coffee can't be that bad!
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