biking routine
 

Newbie question what do all of you do before during and after a bike ride. Nutrition exercise planning etc. Any advise you have for a newbie? Thanks

It depends. I have different routines for races, training rides, commutes, and just plain old riding to the park with my kids. What kind of ride are you talking about?

All of the above except racing

I put water in 2 bottles, put on the shorts, jersey, shoes, and helmet and go ride. Then I get home and shower. Never cared about eating or stretching immediately prior or afterwards but I will be in the future.

I eat breakfast which is probably 2-3 energy bars totaling 450-600 Calories that don't have too many carbs, except on Mondays when I have ones which are more easily digested so I don't throw up riding zone 5 intervals ~1.5 hours later.

I take one water bottle for rides under 2 hours, two for longer rides.

I take an energy bar if I'll be riding too close to meal time and am risking hunger, but otherwise don't need to eat on rides under 4 hours.

I usually add air to my tires on Monday mornings.

If it's below 55 degrees I start rides wearing a wind jacket and wear a jersey with pockets big enough to hold it. At 50 degrees I add knee warmers. 45 calls for full-fingered gloves. If rain is likely I'll stick a shell in a jersey pocket.

Most of my riding is commuting to work. So my typical routine is to put on my commuting clothes, load my pannier with work clothes and some toiletries, put pannier on bike rack, put water bottle in bottle holder, then go ride to work.

At work, take shower, change to work clothes.

After work, change back to commuting clothes. Ride home.

Upon arrival at home (always after a climb), collapse in a puddle on the floor. Then, peel self off floor and stretch. Shower. Eat dinner.

I'm living as car free as possible, so I don't have time for stretching or specific nutrition. Grab gear and go. I get in about 20 miles a day during the work week, but it's broken up into two commute rides and a bunch of errands.

For weekend non-work or errand rides where I am going 30-100 miles at a pop, I'll take along energy bars and water, but for the work week, nothing.

Drink plenty of water...enjoy the ride...sit and read or do something else a bit sedentary along with a cup of coffee.

I often eat before I ride. But anything 25 miles or less... I sometimes ride before breakfast.

I drink water or tea about every four miles while cycling. Sometimes a sip... sometimes a couple big gulps. My thirst seems to figure out the volume requirement.

If I am still riding at two... I'll likely stop and eat. Maybe a burger, burrito, or a banana. Otherwise I keep my cash I my ziploc bag.

I stretch (and yawn) every morning.... then I sit-up and get out of bed. The CDC recommends weight training. So I lift weights and do calisthenics.

I like to stop at a favorite coffee shop when I am close to returning home. I like coffee.

Before: get dressed in cycling gear, and collect waterbottle, couple of granola bars, and my camera.

After: change back into regular clothing and carry on with day.

I have a normal exercise routine that I've been doing for more than 15 years now. I do weights one day and run the other day. I also do sets of stair climbs first thing every morning to warm up my legs.

The days I ride my bike to work and do a run later feel tough on my legs.

Nothing special at either end. Yes, I eat breakfast same as any other day, and get dressed, and sometimes top off my tires before riding. Sometimes I even shave (my face), and I might dig out my sunglasses, but I don't do any pre-ride routine.

After riding, it's a toss up whether I shower, or grab a snack and drink first, but here too, nothing special.

Shorter rides, errands and daily commute call for even less (if that's possible).

Always take the browns to the super bowl before a ride

1) Wake up

2) Get on bike

3) Ride to work

4) Get off bike

I do not have any particular routine... I just ride for fun and exercise... so I just let my body determine what I do on any given day...
the only real routine is the doing it...I get out and ride, or do the rollers everyday...I enjoy it and it helps keep me feeling good.

Nobody drinks coffee?
I get up an hour before my ride, drink 3 cups of half caff/half decaf while watching the news. Wait for nature to call me to the restroom. Then into the bike gear and off I go.
A very "regular" daily routine. As a bonus, I seem to remember at one time there were studies that said coffee helps burn fat.

Before a ride:

Drink 12 oz glass orange juice
Drink 12 oz cup strong coffee
Eat bowl of Grape Nuts with soy milk
Drink another 12 oz cup strong coffee
Empty bowels and bladder
Pump tires up to pressure
Reset bike computer
Mount water bottles which have been pre-filled and stored in the fridge
Apply sunscreen
Put on bibs, socks, shoes, jersey, sweatband, helmet, gloves, and sunglasses
Fill jersey pockets with multitool, mini-pump, cellphone, credit card, ID, insurance card, cash, spare tube, tire levers
Lock apartment on the way out

During a ride:
Go as fast and hard as I can for 90-120 minutes
Drink water as required

After a ride:
Take all that crap out of my jersey pockets
Refill water bottles and put back in fridge so ready for next ride
Record data from bike computer
Drink a light beer with a squeeze of lime juice
Smoke a cigarette
Remove kit and take a shower
Put kit in washing machine and hang to dry

Repeat as necessary

i get up and cook breakfast. Usually 2 sausage patties and an egg. Drink a glass of crystal light with meal. Get dressed in riding clothes. Load the phone , gps, reset bike computer, stretch legs just a bit and go ride between 16-25 miles 5 days a week. On Saturday, do 30 miles with the lbs and rest on Sunday. Repeat each week.