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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 03-03-09, 11:14 PM   #1
Tony V
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early mornings

Whenever I check out a website about training,they always say what to eat 4-3hours before a ride.I normaly get up at 6am go out on the bike at the latest by 7.30am.
What do other people out there do?
I don't fancy getting up at 4.30am for meal.I do have a healthy breakfast-cereal,bananas,toast herbal tea and feel fine while I'm riding.I do about 60km and take food with me.
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Old 03-03-09, 11:58 PM   #2
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Basically, just eat less than you would a normal breakfast. The earlier you can eat it, the better, and the more you should consume.

Example (numbers based on what I eat, and will definitely differ by person, so take this as an example only):

- Breakfast 3 hours before a ride: 700+ calories (apple, banana, 2 servings oatmeal, some nuts)
- Breakfast 2 hours before a ride: ~500 calories (apple, banana, 2 servings oatmeal)
- Breakfast 1 hour before a ride: 350-400 calories (2 servings oatmeal, apple or banana)

You definitely need a base amount for good performance no matter how soon you work out ater waking up, but I find that it's a bad idea (for me) to consume 700 calories one hour before riding in the morning. However, make sure you're taking enough food with you to make up for the calories you're not consuming in the morning.


Long story short, taper your calorie intake based on how long you're awake before riding.
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Old 03-04-09, 02:59 AM   #3
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I can't eat a lot before I ride early. I'm just not that into it I guess. I usually will have no more than a banana or an apple an hour or so before a ride. Sometimes I'll have a bowl of high-fiber cereal mixed with yogurt instead of milk. Any more than that and I feel too sluggish at the start.
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Old 03-04-09, 09:00 AM   #4
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Up at 5:30 AM; out the door by 6:00. I typically do not eat food, but rather take down a gell pack, before leaving for my 27 mile commute. At about 10-12 mile mark, I either take down another gell or munch on a power bar.

Once in a while I will drink a "smoothie" before leaving the house along with taking down the gell. I usually do that later in the week.
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Old 03-04-09, 11:32 AM   #5
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Quote:
Originally Posted by Tony V View Post
Whenever I check out a website about training,they always say what to eat 4-3hours before a ride.I normaly get up at 6am go out on the bike at the latest by 7.30am.
What do other people out there do?
I don't fancy getting up at 4.30am for meal.I do have a healthy breakfast-cereal,bananas,toast herbal tea and feel fine while I'm riding.I do about 60km and take food with me.
If that works fine for you, do it. I can eat breakfast an hour before a ride with no ill effects.
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Old 03-04-09, 12:06 PM   #6
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I live by the don't eat 3 hours before a ride rule, but I do start caloric intake within 5 minutes of a ride start, usually some Heed drink mix. During the winter, I train in the early mornings, usually starting about 6am. For these rides I eat nothing before the ride, but start drinking some Heed mix or some fruit juice 5 minutes in. These rides are intense and last no longer than 90 minutes and this works great for me. If I do a longer ride, they usually don't start until 8 or 9am, and for those I will do my best to eat 3 hours before, and then start taking on calories shortly after starting the ride.

Individual results will vary, so experiment and find out what works for you.
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Old 03-04-09, 12:19 PM   #7
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This is a good question and one I have been asking myself lately. I get up at 5:30 out the door in about 15 minutes and ride until about 7:45, shower at work and at my desk at 8AM. Crazy morning. Before I leave I eat a banana and toast with PB. At about 9AM I go get a breakfast burrito from a stand down the street. This process isn't optimal...I am working on it.
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Old 03-04-09, 07:06 PM   #8
Scubachisteve
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1. Carbs at dinner, plus veggies etc.
2. Protein drink an hour before bed
3. Morning: banana, maybe some cereal, 3 swigs from the jug of V8 juice.
4. Post ride or swim at the office before lunch: pre-packed ziplock of pretzels, dried fruit, nuts, and a pack of crackers (which I ussually save for the afternoon)
5. Lunch- Protein of some type (chicken salad, sammich) with some chips
6. Late afternoon: If I'm starving and am working out after work I'll take down a bowl of oatmeal. Otherwise some crackers hold me over until dinner.

/This thread is making me hungry
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Old 03-05-09, 03:10 PM   #9
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toast - cinn raisin bread with pb or jam or cream cheese and honey - happy days
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Old 03-06-09, 07:09 AM   #10
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Like the OP, I am wondering if it is beneficial to have so much fiber and food digesting in your stomach an hour before a ride.

I usually eat a large bowl of steel cut oatmeal with a freshly chopped apple AND banana in the gruel an hour before a group ride. (like the OP, getting up any earlier is not an option - oh also I toss in a half scoop of whey powder)

I haven't had problems with this morning diet but am starting to reconsider. (wondering if it could be hindering overall performance/capabilities)

That is a LOT of fiber which prevents fast digestion, thus it will linger longer (say that 5x real fast) in your stomach. I am wondering if I would be better off with just the apple and banana slathered in some peanut butter.
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Old 03-06-09, 07:28 AM   #11
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Quote:
Whenever I check out a website about training,they always say what to eat 4-3hours before a ride.
Absolutely remarkable. I've never see such advice on any website.

Perhaps you should check websites about other subjects - clearly the one's "about training" are doing you no good at all.
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