Eating before morning rides
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Eating before morning rides
I hope this is the right place to ask this--I'm new to cycling and this board. I have a 10mile commute each way and I seem to be struggling with getting faster. I've been doing it consistently 3 times a week (I'd like it to be more, but the weather and my kids do not always cooperate). I can't get faster than 40 min or so. some of that is because of people on my commute--I often have to break or even stop--, but some is, I'm sure, due to me and what I'm eating in the mornings. I have a pretty tight schedule in the mornings, so I can't really eat a lot, but I'm wondering if anyone has any suggestions on something that might give me more energy at that hour? I know, it's only 10 miles--not like I need power bars, etc. but there has to be something else I can do to make it a little faster--just 5 minutes would make me so much happier.
Sorry this was so long. thanks for any help.
Sorry this was so long. thanks for any help.
#2
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That's not long! You shouldn't need to eat anything before your commute. Your unchanging speed doesn't have anything to do with that no matter what you eat, as long as you've been eating approximately the same thing and not continually trying to fix it by overeating.
The way to ride faster is to ride faster. Take it easy on the way in. On the way back, after a couple miles pick up the pace until it's the maximum you feel you can sustain for, say, 3 minutes. After 3 minutes, go back to your normal pace for a few minutes. Evaluate to see if you could have gone even faster or should have gone slower during the interval. Repeat all the way home. Next week, do it for 4 minutes, then 6, etc. Your normal pace will increase. It should be quite noticeable. At first it may be uncomfortable, but will gradually feel normal.
The way to ride faster is to ride faster. Take it easy on the way in. On the way back, after a couple miles pick up the pace until it's the maximum you feel you can sustain for, say, 3 minutes. After 3 minutes, go back to your normal pace for a few minutes. Evaluate to see if you could have gone even faster or should have gone slower during the interval. Repeat all the way home. Next week, do it for 4 minutes, then 6, etc. Your normal pace will increase. It should be quite noticeable. At first it may be uncomfortable, but will gradually feel normal.
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thanks. I know it's not long. it's just getting frustrating that I'm not going any faster. Intervals make sense (they always sped me up when running), but they are difficult to accomplish because of where my ride is -- I'm constantly slowing down to avoid an unsuspecting tourist or woman with a baby carriage talking on her cell phone (not that I'm not that person when I'm not riding, but it makes for an unsteady ride). I have thought about the possibility that it isn't possible to go much faster, but then 6 people pass me and I know that's a lie. so I'll try the intervals--don't know if they will be possible in the truest sense, but I can do something at least. thanks again.
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I commute 11 miles each way on an empty stomach. Sometimes I manage to eat half a roll or a banana and a sip of water. The banana + water is great, but even half a roll is fine. I notice a difference. But I'm fine running on empty for a short ride. It takes me around 40 minutes too, sometimes travelling at around 17-20mph, but usually a lot slower due to traffic lights, and loads of traffic combined with rubbish brakes.
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a banana is generally what I eat--mostly because I'm starving when I wake up in the morning and I have no time. oh well. I was kind of hoping someone would say something specific that would suddenly make me fly to work, but clearly that's crazy thinking. thanks for replying.
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There is no magic food that will make you fly.
You say ... "I can't get faster than 40 min or so. some of that is because of people on my commute--I often have to break or even stop"
Are you stopping because you need a break mid-ride? If that's the case then I would suggest getting out for evening/weekend rides that are longer than 10 miles. Gradually build up so that you're comfortable doing 20 miles or 30 miles at a time without a break. And incidentally, building up your distance comfort might give you more energy on a 10 mile ride.
Or are you stopping because of your route? If that's the case, you might want to start commuting on a different route. Explore as your extending your rides on the weekends and see what other options you have.
You say ... "I can't get faster than 40 min or so. some of that is because of people on my commute--I often have to break or even stop"
Are you stopping because you need a break mid-ride? If that's the case then I would suggest getting out for evening/weekend rides that are longer than 10 miles. Gradually build up so that you're comfortable doing 20 miles or 30 miles at a time without a break. And incidentally, building up your distance comfort might give you more energy on a 10 mile ride.
Or are you stopping because of your route? If that's the case, you might want to start commuting on a different route. Explore as your extending your rides on the weekends and see what other options you have.
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First, welcome to the board. It's great that you've been able to work bike rides into your regular routine.
Don't get too discouraged at your times not improving quickly. I'm sure you're getting more fit, but if your route includes a lot of start & stops, your gains won't be as apparent as they would be on a ride of the same length with no stops.
For example, I have a 12-mile leg that I have been doing regularly for a few months (1-3 times a week, as the first portion of many of my rides). I'm much stronger now than I was this winter (I'm now riding about 200 miles a week), but my best time for that stretch has only improved by maybe 3 minutes. It's through an urban area, so I have to slow or stop for traffic quite a bit.
On the other hand, over the same period, my time up the biggest hill near me has improved from 9+ minutes to about 7 minutes.
As mentioned, you can increase your strength by pushing hard during a portion of your rides, or do other, longer rides where you push yourself a bit.
As far as eating goes... something light, like a banana, some toast, etc. is better than nothing. If you're a caffeine user, have some before you leave - don't wait til you get to work. You'll definitely get a boost from that.
Don't get too discouraged at your times not improving quickly. I'm sure you're getting more fit, but if your route includes a lot of start & stops, your gains won't be as apparent as they would be on a ride of the same length with no stops.
For example, I have a 12-mile leg that I have been doing regularly for a few months (1-3 times a week, as the first portion of many of my rides). I'm much stronger now than I was this winter (I'm now riding about 200 miles a week), but my best time for that stretch has only improved by maybe 3 minutes. It's through an urban area, so I have to slow or stop for traffic quite a bit.
On the other hand, over the same period, my time up the biggest hill near me has improved from 9+ minutes to about 7 minutes.
As mentioned, you can increase your strength by pushing hard during a portion of your rides, or do other, longer rides where you push yourself a bit.
As far as eating goes... something light, like a banana, some toast, etc. is better than nothing. If you're a caffeine user, have some before you leave - don't wait til you get to work. You'll definitely get a boost from that.
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I really don't like to eat breakfast. I eat like crazy the rest of the day, but the thought of food just turns me off in the morning.
So I usually have a 200-calorie why protein shake whether I'm riding that day or not. I could ride just as well without it though on my normal 7.5 mile commute.
So I usually have a 200-calorie why protein shake whether I'm riding that day or not. I could ride just as well without it though on my normal 7.5 mile commute.
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thanks to everyone. it's not really possible to take another route--it would be worse. frankly, it wasn't bad when I started doing it because it was still cold out and there weren't so many people on the trail (the trail being the bike path along the west side highway in manhattan). as it gets warmer, more and more folks come out of the woodwork. it's better in the morning (at 8am there aren't as many people), but the afternoons are ridiculous. I have no pretentions about speeding that up. And, to answer someone's question specifically, I'm not stopping because I need a break--I'm stopping for traffic. people and otherwise. so I might have to figure out a way to get in an extra ride per week. frankly, I started riding because my exercise had been abysmal with 2 kids and working full time. the ride is the same length as my subway commute, so it was the only thing that really made sense.
and I sort of knew there wasn't any magic food that would speed me up, but it never hurts to ask. so thanks again for all the responses. maybe I just need to give it some time.
and I sort of knew there wasn't any magic food that would speed me up, but it never hurts to ask. so thanks again for all the responses. maybe I just need to give it some time.
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Oh, you replace a "subway commute." Maybe ride around the Park? There must be someplace with no stoplights. Or just fuggediboudit and enjoy that you get to ride your bike instead being stuck in a car.
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Have an 18mi commute each way everyday. carry food and clothes in packpack along with a camelback. Hydration is very important even on short rides. Keep hydrated and you'll go alot faster!
Mike
Mike
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Your speed is your speed. Welcome to it. You will not change it. Accept it. If you are riding a MTB then get a road bike.