50 miles a day for commuting
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50 miles a day for commuting
i will start commuting beginning of summer to work on my roadie.
will a chicken and egg diet be sifficient for commuting 50 miles a day to work? also, i would like to use this opportunity as base training to help myself ride faster. will i over work my legs by the end of the summer?
thx
will a chicken and egg diet be sifficient for commuting 50 miles a day to work? also, i would like to use this opportunity as base training to help myself ride faster. will i over work my legs by the end of the summer?
thx
#3
stole your bike
Chicken tenders and fries work for me.
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#4
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You'll learn real quick if you need to eat more (if it were me, I'd need more food).
Doing 50 miles day in day out will result in a phenomenal base. Combined with some faster riding on the weekends, some judicious days off, and you'll be flying in a few months.
A local guy's car broke down a few years ago. He decided to ride to/from work instead of fixing the car. 40 miles each way. It was October (in CT). He invested in lights, a lot of cold weather gear, and commuted through the winter, even riding to/from a team meeting that ended at 9 PM (and was an hour+ ride from home). He was untouchable in the March races, upgraded to Cat 2 in a few weeks.
Doing 50 miles day in day out will result in a phenomenal base. Combined with some faster riding on the weekends, some judicious days off, and you'll be flying in a few months.
A local guy's car broke down a few years ago. He decided to ride to/from work instead of fixing the car. 40 miles each way. It was October (in CT). He invested in lights, a lot of cold weather gear, and commuted through the winter, even riding to/from a team meeting that ended at 9 PM (and was an hour+ ride from home). He was untouchable in the March races, upgraded to Cat 2 in a few weeks.
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I use commuting as part of my training for racing: both base and intervals. Whether you develop fatigue or not will likely depend on how hard you push it. You will want to take some of the days at a recovery pace to avoid overtraining. If you can, you might also want to sprinkle in some total rest days. I'll typically take a shorter route, at recovery pace, after a harder day, and drive to work (using the car to bring clothes and food into the office) the day after a race.
On the diet. You are going to need something more than pure protein; specifically fat. Carbs tend to take care of themselves, but you need to focus to get a good ratio of fat and protein. During base phases, part of what you are doing is to train your body to use fat. You do that by keeping the intensity down in the "fat burning zones", but also by only giving your body fat to burn. Eating fatty proteins forces the development of the capacity to burn fat. The more fat you can burn, the longer you can go before fizzling out. You want to gradually increase the intensity at which you switch over from burning fat to burning carbs. The crossover point can be determined with metabolic testing. You want to push the crossover higher and higher. Your body has an endless supply of fat, but that is not true for Glycogen, and you can only replace the Glycogen at the rate of around 300 calories per hour. You can easily burn more than that, and so if you are relying on Glycogen, you are going to hit the wall.
On a morning commute of 25 miles, I would eat nothing before the ride, then have some fatty protein when I got to work. Nuts, avocado, good cheese, peanut butter, etc. I'd fuel the afternoon ride more, with an afternoon snack, then eat a normal dinner. During base training, for longer rides (3-6 hours) I fuel with peanut butter.
Diet needs periodization, just as training does.
My approach has made me, as our team physiologist said, "a model of metabolic efficiency". But then, my high intensity power sucks - I haven't spent as much time on that part, and getting the right balance is both science and art.
On the diet. You are going to need something more than pure protein; specifically fat. Carbs tend to take care of themselves, but you need to focus to get a good ratio of fat and protein. During base phases, part of what you are doing is to train your body to use fat. You do that by keeping the intensity down in the "fat burning zones", but also by only giving your body fat to burn. Eating fatty proteins forces the development of the capacity to burn fat. The more fat you can burn, the longer you can go before fizzling out. You want to gradually increase the intensity at which you switch over from burning fat to burning carbs. The crossover point can be determined with metabolic testing. You want to push the crossover higher and higher. Your body has an endless supply of fat, but that is not true for Glycogen, and you can only replace the Glycogen at the rate of around 300 calories per hour. You can easily burn more than that, and so if you are relying on Glycogen, you are going to hit the wall.
On a morning commute of 25 miles, I would eat nothing before the ride, then have some fatty protein when I got to work. Nuts, avocado, good cheese, peanut butter, etc. I'd fuel the afternoon ride more, with an afternoon snack, then eat a normal dinner. During base training, for longer rides (3-6 hours) I fuel with peanut butter.
Diet needs periodization, just as training does.
My approach has made me, as our team physiologist said, "a model of metabolic efficiency". But then, my high intensity power sucks - I haven't spent as much time on that part, and getting the right balance is both science and art.
#6
stole your bike
You'll learn real quick if you need to eat more (if it were me, I'd need more food).
Doing 50 miles day in day out will result in a phenomenal base. Combined with some faster riding on the weekends, some judicious days off, and you'll be flying in a few months.
A local guy's car broke down a few years ago. He decided to ride to/from work instead of fixing the car. 40 miles each way. It was October (in CT). He invested in lights, a lot of cold weather gear, and commuted through the winter, even riding to/from a team meeting that ended at 9 PM (and was an hour+ ride from home). He was untouchable in the March races, upgraded to Cat 2 in a few weeks.
Doing 50 miles day in day out will result in a phenomenal base. Combined with some faster riding on the weekends, some judicious days off, and you'll be flying in a few months.
A local guy's car broke down a few years ago. He decided to ride to/from work instead of fixing the car. 40 miles each way. It was October (in CT). He invested in lights, a lot of cold weather gear, and commuted through the winter, even riding to/from a team meeting that ended at 9 PM (and was an hour+ ride from home). He was untouchable in the March races, upgraded to Cat 2 in a few weeks.
I've noticed a huge difference in my endurance, strength, and speed since I started riding longer and mixing my commute by incorporating different work outs through the week. I used to ride about 30 miles to and from work but last spring I started leaving the house earlier and extending the commute so at the end of the day I'd have 40-45 miles in. The hard part is NOT riding in to work because I enjoy it so much and dread taking the bus, so I make sure to incorporate a good amount of recovery rides in.
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On a morning commute of 25 miles, I would eat nothing before the ride, then have some fatty protein when I got to work. Nuts, avocado, good cheese, peanut butter, etc. I'd fuel the afternoon ride more, with an afternoon snack, then eat a normal dinner. During base training, for longer rides (3-6 hours) I fuel with peanut butter.
I also commute to work, although mine is shorter. I don't do specific workouts on these rides, they are midweek base rides that can get up to high Z3 average when I'm riding the fully loaded, pannier and lights equipped CX bike, which weighs over 40 pounds loaded. For interval work, I stick to the race bike. As the season progresses, I may commute to work, ride a hammerfest or time trial after work, then ride home.
#8
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+1. 30-35 miles a day was norm. I am starting to increase this to 45 miles one way occasionally now. Definitely good way to get nice base mile/endurance phase on. Only thing is, have to be careful not to over do it with extra burden on my body this way. As for chicken and egg... I think it should be fine. I am on diet that is basically reduced carb (basically reduction in processed carb or high GI carb intake) and have absolutely no issues with that 45 miles ride. Might extend that 45 miles to 70 miles on occasions when I really feel like it and work schedule is easy.
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I completely disagree with your first sentence. I eat a good breakfast, well rounded, fruits, protein, and carbs, every day. A good breakfast is essential to keeping the balance between eating and overeating in your favor.
I also commute to work, although mine is shorter. I don't do specific workouts on these rides, they are midweek base rides that can get up to high Z3 average when I'm riding the fully loaded, pannier and lights equipped CX bike, which weighs over 40 pounds loaded. For interval work, I stick to the race bike. As the season progresses, I may commute to work, ride a hammerfest or time trial after work, then ride home.
I also commute to work, although mine is shorter. I don't do specific workouts on these rides, they are midweek base rides that can get up to high Z3 average when I'm riding the fully loaded, pannier and lights equipped CX bike, which weighs over 40 pounds loaded. For interval work, I stick to the race bike. As the season progresses, I may commute to work, ride a hammerfest or time trial after work, then ride home.
AZ by saying you are metabolically efficient I am assuming your intended pun is that you are having a difficult time leaning out, correct me if I am wrong.
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I think AZ means that he burns a high percentage of fat (as opposed to carbs) at moderate outputs. I do 'bonk rides' everyone once in a while (once or twice a month). I get up in the morning and have no calories (I still have my black tea) and only water with me. I then go ride 1-2 hours at anything from an endurance to SST pace. I do this to get my body to remember that it can just burn fats if it needs to. Doing one of these rides every day would not be good for me overall.
50 miles a day is completely doable, but it won't initially be easy. There will be a time from the end of the first week to, maybe the third week where your body is getting used to the miles. Once you get acclimated to it, though, you'll be dialed.
50 miles a day is completely doable, but it won't initially be easy. There will be a time from the end of the first week to, maybe the third week where your body is getting used to the miles. Once you get acclimated to it, though, you'll be dialed.
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I have no trouble whatsover getting lean. I'm 6'6", 188#, and if I lose any more weight my wife says (jokingly, I think) that she will divorce me.
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I think AZ means that he burns a high percentage of fat (as opposed to carbs) at moderate outputs. I do 'bonk rides' everyone once in a while (once or twice a month). I get up in the morning and have no calories (I still have my black tea) and only water with me. I then go ride 1-2 hours at anything from an endurance to SST pace. I do this to get my body to remember that it can just burn fats if it needs to. Doing one of these rides every day would not be good for me overall.
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As we have uncovered this year, breakfast is a very important part of everyone's nutrition. The reason that breakfast is so important is it fires the oven (your metabolism) for the entire day. Remember, your body has been catabolic (i.e. asleep) since about the 2.5 hour mark AFTER your last meal. This means that while you were sleeping, depending on what time you ate, rather than your body repairing itself it is using your muscles to keep itself going. Then to wake up and ride, unfueled, further damages your muscle's ability to repair itself. By taking this approach you are , in effect, doing more harm than good.
AZ by saying you are metabolically efficient I am assuming your intended pun is that you are having a difficult time leaning out, correct me if I am wrong.
AZ by saying you are metabolically efficient I am assuming your intended pun is that you are having a difficult time leaning out, correct me if I am wrong.
what do you recommend being eaten and how long before working out?
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The times I have a tendency to overeat is when I'm not riding much, due to travel or whatever.
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I will hope that those that I have directed here will vouch for my advice as I believe that it has really helped them out this year.
Planning and organization are key to your success here. Nutrition is not defined as the hour before a ride but is on a continuous basis. Based on the fact that most of your training is done early you have to be very mindful of your diet the night before. Not knowing your diet or otherwise here are a few simple recommendations to those who train early:
Dinner the night before - good source of protein (chicken, steak) and some healthy greens, etc.
Right before you go to sleep - I have a protein shake (50 grams of protein or a little more) with ground flaxseed mixed with water
Wake-up - 3 eggs with egg whites, two slices of whole wheat toast - 1 hour before you hit the road.
Train
Within 30 minutes of workout - protein shake with 1.5 tablespoons of ground flaxseed.
Then eat every 2.5 hours until evening rolls around then repeat. You can shoot me a pm if you want me to get specific. As I have stated many times before I can guarantee that you don't eat enough protein, as protein is what repairs fatigued muscle fibers if it isn't in your diet your muscles aren't recovering properly.
Years ago someone in the industry told me if you are craving sugars you body is actually craving protein. Feed it protein and the sugar cravings go away...
Planning and organization are key to your success here. Nutrition is not defined as the hour before a ride but is on a continuous basis. Based on the fact that most of your training is done early you have to be very mindful of your diet the night before. Not knowing your diet or otherwise here are a few simple recommendations to those who train early:
Dinner the night before - good source of protein (chicken, steak) and some healthy greens, etc.
Right before you go to sleep - I have a protein shake (50 grams of protein or a little more) with ground flaxseed mixed with water
Wake-up - 3 eggs with egg whites, two slices of whole wheat toast - 1 hour before you hit the road.
Train
Within 30 minutes of workout - protein shake with 1.5 tablespoons of ground flaxseed.
Then eat every 2.5 hours until evening rolls around then repeat. You can shoot me a pm if you want me to get specific. As I have stated many times before I can guarantee that you don't eat enough protein, as protein is what repairs fatigued muscle fibers if it isn't in your diet your muscles aren't recovering properly.
Years ago someone in the industry told me if you are craving sugars you body is actually craving protein. Feed it protein and the sugar cravings go away...
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I have taken rkwaki's advice to add more protein to my diet and it has helped me tremendously.
AZT, I'm not saying that what you are advocating is wrong, it's just that I disagree with it. I'm 180 degrees opposite.
When I was fat, not riding my bike, and on the verge of contracting heart disease, I met with a nutritionist. Literally, the first question she asked me was "What do you eat for breakfast?". I told her a cup of tea with milk. She told me that was my first problem. Then we spent the next hour setting the groundwork for my diet going forward, without taking racing, which I would do much later, into account.
AZT, I'm not saying that what you are advocating is wrong, it's just that I disagree with it. I'm 180 degrees opposite.
When I was fat, not riding my bike, and on the verge of contracting heart disease, I met with a nutritionist. Literally, the first question she asked me was "What do you eat for breakfast?". I told her a cup of tea with milk. She told me that was my first problem. Then we spent the next hour setting the groundwork for my diet going forward, without taking racing, which I would do much later, into account.
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rkwaki, do you agree that there is a difference between eating for performance, and eating to train? I would agree that what you are saying is spot on from a performance standpoint, but maybe not ideal for achieving optimum adaptation. When training, I'm eating for adaptation. When racing, I'm eating for performance, and will have breakfast 60-90 minutes before the race.
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But these are studies that are out that are showing the correlation.
Doing hard intervals is a bad idea on a bonk ride, but endurance/upper endurance efforts on a 'bonk ride' is hardly a new idea.
My question then, however, would be why not just eat fattier foods before a workout if that's the goal? Is that because you don't want to divert that much blood to digestion pre/peri workout?
Doing hard intervals is a bad idea on a bonk ride, but endurance/upper endurance efforts on a 'bonk ride' is hardly a new idea.
My question then, however, would be why not just eat fattier foods before a workout if that's the goal? Is that because you don't want to divert that much blood to digestion pre/peri workout?
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You guys are preaching to the choir with me when it comes to protein, but thanks for helping me realize I need to increase the protein content of my commute day breakfasts. I'll go back to adding nuts - it's just really easy to get too many calories munching nuts.
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Personally, I do that if the ride is longer. For the shorter rides I just 'feel', rightly or wrongly, that it works well to not eat. I believe (again, rightly or wrongly) it increases my ability to use my fat reserves. With so many factors, and especially since I am new and rapidly improving, it's hard to know which things are really working.
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rkwaki, do you agree that there is a difference between eating for performance, and eating to train? I would agree that what you are saying is spot on from a performance standpoint, but maybe not ideal for achieving optimum adaptation. When training, I'm eating for adaptation. When racing, I'm eating for performance, and will have breakfast 60-90 minutes before the race.
Not sure how to answer other than if I have a race engine I am always going to put good gas in it.
In the past I trained to race, I didn't train to train.
When I eat, my nutrition focuses on going fast, not getting lean. Getting lean is a by product of getting faster. As I have started to ride again I am down 12 pounds as I realize that some of my weight has to come off and I have been avoiding carbs and been at 300 grams of protein a day with slightly higher fat consumption. The result? Legs look completely different and have some pretty cool striations.
Point of my rant is I don't vary diet to force adaptation, I always eat for performance.
I do cheat on my diet I won't profess to be perfect but I do the best I can.
You have to really watch nuts, yes they are a good source of fat BUT you are correct very calorie dense and can add pounds pretty quickly.
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sorry no offense but for those of you guys that have your diet to stick to and commute 2+ hours a day, how much time do you have left after work for play time?