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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 08-18-09, 11:26 AM   #1
mrbUSA
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Pre Ride Carb Loading

In an attempt to lose a few pounds, I have been reducing the intake of bread, pasta, potatos etc.

Through all I have read and simply from experience, I understand how important carbs are before, during and even after a good ride to keep energized. My question is if I layoff the carbs on no ride days but ensure I have them in me the night before or the breakfast before a ride, will that suffice to keep my energy levels peak during ride time?
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Old 08-18-09, 11:38 AM   #2
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Probably. Try it and see how it works for you.

If your rides are longer than 2-3 hours you will still need calories during the ride.
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Old 08-18-09, 11:41 AM   #3
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Originally Posted by ericm979 View Post
Probably. Try it and see how it works for you.

If your rides are longer than 2-3 hours you will still need calories during the ride.
Thanks. The weight is a goal as well as comfortably doing 3+ hour rides. In no way am I "Adkinsing" my approach. I don't believe in that especially for a cyclist or any athlete for that matter.
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Old 08-20-09, 02:00 PM   #4
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yes, I am fond of bananas and raisins. an eggs sandwich with toast in the am is OK too, but bananas and raisins are my staples. if I'm cycling all-day then a turkey sandwich for lunch is good too. I usually rest for 30 minutes during an all-day event after a meal.

I wouldn't carb-load the night before though
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Old 08-20-09, 02:52 PM   #5
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You don't say what type of riding you are doing. From what I've read, carb loading takes several days, and is only essential for rides at peak performance and/or long duration. Unless you are racing, or riding more than 3-4 hours, you should not need it. But, as Eric said, if you are riding more than maybe 90 minutes, you should eat a little as you go to prevent bonking, a couple hundred calories an hour.
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Old 08-20-09, 02:59 PM   #6
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grapes have
TONS of carbs, fill a baggie and stuff them in your back pocket.
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Old 08-21-09, 06:40 AM   #7
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Grapes? A whole cup of the things only have 62 calories. See http://nutrition.about.com/od/fruits...s/p/grapes.htm . 15g of carbs though.

IMO, you want something that is dense in calories for a small amount on a longer ride IMO so small amounts will give you the energy you need without having to stuff your face. Something like dates give a long more bang for their size if you are looking at fruit.
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Old 08-21-09, 08:29 AM   #8
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'Carbo-loading', as it was defined in the 70's (IIRC) has been largely abandoned for a number of reasons. Here are a few:

1. To trick your body into absorbing more carbs than normal you have to deplete it to a severe degree, over the course of days. This is extremely detrimental to training during this time and can screw up a nice taper.

2. To store the extra carbs it means you are also storing a ton of extra water. Do you really want to feel all bloated during your ride?

Eat some carbs before your ride and allow time to digest. Then eat some during your ride and a bit after.

if you're not riding that day cut back.

Avoid white rice, noodle, bread and stick to whole grain or brown versions when you do.
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