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Old 04-25-14, 11:13 PM   #1
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Diet for riding and such

Somewhat new to cycling; I used to run 5 and 10kís when I was younger and road racing sport bikes. I'm now 38 years old with kids, riding, but no longer keeping in shape for road racing.

I'm a plant manager so I spend a good bit of time in meetings and walking around the plant; Nothing super active by any means. Well, I broke out the old Peugeot this winter and did the indoor winter ride thing. That was okay enough but the bike sucked on the road so I got a Fuji a few weeks ago and started to do more. Most I've gotten is 16 miles and I was flat whipped. Part of it is getting the muscles built up I know.

Iíve been reading and found that diet plays a role and I honestly don't eat a lot. I'm stupid regimented by nature, and my current diet is no exception. Each morning I have an omelet. Mostly egg whites with one whole egg, some cheese, green peppers and onions. The dayís packed lunch is a peanut butter and honey sandwich and a can of chicken. I donít always take the time to crack the canned chicken so I may not have that some days. Iím also stupid lucky because my wife makes my breakfast and also packs the lunch every day. So keeping a standard process is easy on her, which is super easy on me. Regimented is good.

Anyway, now that Iím expending a bit more energy, Iím kicking my own ass and feel near dead by the time I let the west wind help me coast my dead ass back to the house.

Reading around here, 30 miles is absolutely nothing for most of yíall. So what is your diet an hour or two before heading out and when you stop to take a break; what do you bring along for an energy snack? Not too interested in gels and energy bars. Would rather some natural stuff but I also donít want to carry a bag of apples on my back either.

Thanks in advance for the info.
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Old 04-25-14, 11:50 PM   #2
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i ride every day about 20-40 miles. starting at 9-10 am. don't eat before ride. so it has usually been about 12 hours after last intake of food. take along a 1/2 peanut butter and jelly sandwich and have it and a cup of coffee about 2/3 through the ride. get home and will eat throughout the rest of the day 'till about 9 pm.

repeat until dead.

Last edited by hueyhoolihan; 04-26-14 at 12:08 AM.
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Old 04-26-14, 01:32 AM   #3
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A banana or two should be plenty for the rides.
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Old 04-26-14, 08:09 AM   #4
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Yeah. If your dieting and losing weight, your glycogen stores will be low and you can easily bonk after a couple of hours. The rule is to lose weight off the bike, not on the bike. In my experience, eat 100 cal every 1/2 hr or so, assuming you're going pretty hard. Sports drink, a banana, fig newtons, gels, all work well for me.

When I'm not dieting and relatively well fed, I can go 2+ hours without any calories.

IMO, losing weight while training productively is a difficult balance to maintain.
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Old 04-28-14, 09:57 AM   #5
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I wouldn't worry about changing your diet this early in the game. I was a bit older than OP when I got back on the bike. After a couple weeks, I started riding with my daughters down to a bookstore 5 miles away for iced coffee. My wife would drive down and meet us, then we'd load up the minivan and drive home. Half way through the summer, I started riding back home, and by the end of the summer, the girls would usually ride with me.

It took me 5-6 years before I rode my first metric century (62 miles). Another 5 years, and I rode across the U.S - but not in one day!

Point is, you need to give yourself time to build up stamina and cycling muscles. I'd suggest backing down some; if you're wiped after 30 miles, start riding 15-20 miles a day, 3-4 days a week. After a month of that, try 30 miles on a weekend. If you start eating a bunch of junk now, you're more likely to put on extra weight and suffer indigestion than be able to ride 50 miles next week.
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