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what do you eat?!

Old 04-12-16, 08:11 AM
  #26  
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Originally Posted by illusiumd View Post
started commuting 30mi a day and I'm tired all the time. What do you eat for breakfast for something like this? What do you eat just before leaving work? I've been eating a good lunch and a PowerBar 30 min before leaving work - but I think I'm crashing off the sugar when I get home...
2 slices of wheat bread and apple juice has worked for me since i commute 3/4 days a week.
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Old 04-12-16, 08:39 AM
  #27  
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Another thing not mentioned is maybe your body needs time to adjust. If you aren't regularly used to the added miles, that's a big part. Commuting five days a week at 30 miles daily is a good bit. You'll easily adjust with eating, sleeping, fatigue (lack of), and other things after a few weeks.

On the other hand if you don't ride now at 150 miles a week or so, ease into the commute by going 3 days a week.

You problem may be getting used to the extra work rather than not eating.
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Old 04-12-16, 10:42 AM
  #28  
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Originally Posted by deapee View Post
I eat about 30g fiber a day and two slices of my oatmeal bread contain 6g.
Institute of health recommends a minimum of 38g/day. I strive for 60+ and have noticed significant benefits performance wise.
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Old 04-12-16, 10:45 AM
  #29  
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Originally Posted by silversx80 View Post
Institute of health recommends a minimum of 38g/day. I strive for 60+ and have noticed significant benefits performance wise.
That's funny because according to their website, "The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day."
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Old 04-12-16, 10:46 AM
  #30  
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Originally Posted by CNC2204 View Post
Fiber is over-rated.


Last thing you want on a 70 mile ride is gas, bloating & the runs.
You're doing it wrong. If fiber is giving you gas and the runs, you need to seek medical assistance. I've upped my fiber intake significantly (over time), and my cholesterol is down, FTP up (I recover much better), and after reducing dairy to 1-2 servings a week my gas is gone for the most part.

Fiber is a necessity for proper gut function. There are loads (pun intended) of other benefits too.
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Old 04-12-16, 11:03 AM
  #31  
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Eating primal/paleo my fiber intake isn't at a 60+ grams. Likely not even 30 most days. My stomach health is better than it has been since I cut out most grain fiber from my diet. Also, when speaking of fiber, some fiber IS irritating to the stomach for most people. Plant fiber is much gentler and more effective.

For the OP, look at your physical shape, and where you want to be. I too agree with advise already give regarding carbs during the ride also. Especially if you are sensitive to blood sugar levels/spikes.

Eggs in the AM w/avacado. Yogurt (greek or otherwise) and fruit is a good snack. Veggies, high quality meat, dairy, eggs, and fruit.

Do you monitor your blood sugar before and after rides? What is a typical day's nutritional intake for you?
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Old 04-12-16, 11:08 AM
  #32  
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Originally Posted by deapee View Post
That's funny because according to their website, "The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day."

Thats is a slight misinterpretation of their recommendations. It's 21g for women over 51, and 38g for men 50 and younger. Not "between". Women 50 and younger is 25g, while men 51 and older is 30g. Dietary fiber: Essential for a healthy diet - Mayo Clinic
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Old 04-12-16, 11:19 AM
  #33  
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Originally Posted by Doctor Morbius View Post
Broiled Yak.
And weed rat, rotisserie style.
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Old 04-12-16, 11:55 AM
  #34  
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Originally Posted by indyfabz View Post
And weed rat, rotisserie style.
Lemon pepper rat is my favorite!
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Old 04-12-16, 12:02 PM
  #35  
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Originally Posted by silversx80 View Post
You're doing it wrong. If fiber is giving you gas and the runs, you need to seek medical assistance. I've upped my fiber intake significantly (over time), and my cholesterol is down, FTP up (I recover much better), and after reducing dairy to 1-2 servings a week my gas is gone for the most part.

Fiber is a necessity for proper gut function. There are loads (pun intended) of other benefits too.
60% protien, 30% simple carbs, 10% fats/sugars is the basic diet ive had for 40 years.


A good dinner the night before a long ride plus a very small breakfast 2 hours before a 70 mile plus chews during and i'm good.

I do 30 to 50 mile rides daily in when its warm on a empty stomach but need a regular meal after.

Body is an engine, prime the pump before, stoke during and recovery after.

Avoid depletion & bottoming out especially during a ride.


Ive been in gyms for 40 years, the focus is on performance & statistics.

To those that would suggest someone is "less than" a cyclist based of appearence & looks alone is ego-centric self centered narcissistic poppycock.

Not all full grown men are 160 pounds.
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Old 04-12-16, 12:20 PM
  #36  
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Originally Posted by illusiumd View Post
started commuting 30mi a day and I'm tired all the time. What do you eat for breakfast for something like this? What do you eat just before leaving work? I've been eating a good lunch and a PowerBar 30 min before leaving work - but I think I'm crashing off the sugar when I get home...
I just have a coffee and maybe a little something to go with it (pound cake, banana, apple, or whatever is around at home) before the morning ride. Then eat regular breakfast after I arrive at work. Then regular lunch (sandwich, chips, brownie). Then maybe a coffee in afternoon but no more food. Finally have more for dinner after the ride home. So most of my calories is from dinner these days.

Give yourself some time, and you'll get used to it. Take a day off if you need to (feeling especially tired or need to carry some stuff home too big for the bike). You can also do a park n' ride and reduce the mileage to take an "easy" week if you want. I did that after a little over a month of 160-190 mile weeks (2 to 3 days riding from home). I felt tired all weekend even though I don't ride on the weekends. So that was my sign to take it easy for the next week.

Edit: Also its a good idea to "hold back" a bit especially on the windy days. Ride a gear down and spin a little more if needed. Or can do that of you are more tired one day vs the next.

Last edited by ptempel; 04-12-16 at 01:09 PM.
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Old 04-12-16, 01:34 PM
  #37  
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Originally Posted by Senrab62 View Post
Eating primal/paleo my fiber intake isn't at a 60+ grams. Likely not even 30 most days. My stomach health is better than it has been since I cut out most grain fiber from my diet. Also, when speaking of fiber, some fiber IS irritating to the stomach for most people. Plant fiber is much gentler and more effective.

For the OP, look at your physical shape, and where you want to be. I too agree with advise already give regarding carbs during the ride also. Especially if you are sensitive to blood sugar levels/spikes.

Eggs in the AM w/avacado. Yogurt (greek or otherwise) and fruit is a good snack. Veggies, high quality meat, dairy, eggs, and fruit.

Do you monitor your blood sugar before and after rides? What is a typical day's nutritional intake for you?
+1 to this. The QUALITY of the fiber is far more important than the amount of fiber. Fiber from grains are not so useful, while fiber from green veggies are what counts.
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Old 04-12-16, 02:26 PM
  #38  
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Originally Posted by CNC2204 View Post
60% protien, 30% simple carbs, 10% fats/sugars is the basic diet ive had for 40 years.


A good dinner the night before a long ride plus a very small breakfast 2 hours before a 70 mile plus chews during and i'm good.

I do 30 to 50 mile rides daily in when its warm on a empty stomach but need a regular meal after.

Body is an engine, prime the pump before, stoke during and recovery after.

Avoid depletion & bottoming out especially during a ride.


Ive been in gyms for 40 years, the focus is on performance & statistics.

To those that would suggest someone is "less than" a cyclist based of appearence & looks alone is ego-centric self centered narcissistic poppycock.

Not all full grown men are 160 pounds.
I've done the bodybuilding kick off and on for the past 20 years, and my last cycle I was roughly the same macros. Where mass is the goal, carbs are not so much help other than having the energy to complete the lifts. All building is done afterward. Once I started eating like a bodybuilder my weight went up from 165 to 190 lbs in about a year. I was benching in the 300s, squating in the 400s and deadlifting in the 500s. My BF% was in the single digits too... then my daughter was born and it all went out the window.

Back to cycling after my daughter started having predictable sleeping habits and I was still eating a 60-30-10. My FTP peaked out at 250W (6 years prior it was 307W), and my weight plateaued at 180 lbs. My current diet is now roughly 50-30-20, but it's 50% carbs, 30% fats, 20% proteins... and that fluctuates. For example, today I'm already at about 1,900 calories and 63% carbs, 28% fats, and 9% proteins. It's working for me, though, because my FTP is 315 W (and I'm due for a retest, which I anticipate it will be around 325), and my weight is 165 lbs.

Your body is absolutely an engine, but you need to use the right fuel for the performance you desire. If I wasn't carbed up from last night there is no way I would have been able to complete my workout this morning, especially after yesterday's workout. Let's face it, it's very difficult to maintain intensity without the best fuel our body can use... carbs.
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Old 04-12-16, 02:57 PM
  #39  
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Originally Posted by silversx80 View Post
I've done the bodybuilding kick off and on for the past 20 years, and my last cycle I was roughly the same macros. Where mass is the goal, carbs are not so much help other than having the energy to complete the lifts. All building is done afterward. Once I started eating like a bodybuilder my weight went up from 165 to 190 lbs in about a year. I was benching in the 300s, squating in the 400s and deadlifting in the 500s. My BF% was in the single digits too... then my daughter was born and it all went out the window.

Back to cycling after my daughter started having predictable sleeping habits and I was still eating a 60-30-10. My FTP peaked out at 250W (6 years prior it was 307W), and my weight plateaued at 180 lbs. My current diet is now roughly 50-30-20, but it's 50% carbs, 30% fats, 20% proteins... and that fluctuates. For example, today I'm already at about 1,900 calories and 63% carbs, 28% fats, and 9% proteins. It's working for me, though, because my FTP is 315 W (and I'm due for a retest, which I anticipate it will be around 325), and my weight is 165 lbs.

Your body is absolutely an engine, but you need to use the right fuel for the performance you desire. If I wasn't carbed up from last night there is no way I would have been able to complete my workout this morning, especially after yesterday's workout. Let's face it, it's very difficult to maintain intensity without the best fuel our body can use... carbs.
Yes, yes & yes, great post i see that you get it.

There are varibles for sure, 3 months out, 8 weeks, 4weeks, one week the last 5 days, last 2 days from a competition you can dial back nutritionally and then ramp up the night before and day of ect.

I ride with a Triathlete and he never tells me ahead of time the length or route were riding.

I do listen to my body and do hit the weights but i find 50 to 70 mile rides on a regular basis to be a total body workout.

I can take 3 weeks off the gym but still ride and i can have results from head to toe.

Ive raced in competition dirt street motorcycles 40 years, have had cars, boats, ATV's but i truly love road riding more than all of those.

But the minute its not fun as a whole for me i wont do it.

The Tri i ride with can be a Masochist at times and i always keep him in check.

I wont ride hurt and i wont ride with an injury.
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Old 04-12-16, 03:17 PM
  #40  
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Originally Posted by CNC2204 View Post
60% protien, 30% simple carbs, 10% fats/sugars is the basic diet ive had for 40 years.


A good dinner the night before a long ride plus a very small breakfast 2 hours before a 70 mile plus chews during and i'm good.

I do 30 to 50 mile rides daily in when its warm on a empty stomach but need a regular meal after.

Body is an engine, prime the pump before, stoke during and recovery after.

Avoid depletion & bottoming out especially during a ride.


Ive been in gyms for 40 years, the focus is on performance & statistics.

To those that would suggest someone is "less than" a cyclist based of appearence & looks alone is ego-centric self centered narcissistic poppycock.

Not all full grown men are 160 pounds.

You eat 60% of your daily calories from protein?? This seems nigh impossible unless you are mainly eating chicken/turkey and/or protein shakes. If you eat any beef/lamb/pork, your fat intake would be way higher than 10%.


My macros are at 70% fat, 20% protein, and 10% carb personally (I cycle and lift). Basically the opposite of your macros.

Last edited by link0; 04-12-16 at 03:23 PM.
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Old 04-12-16, 06:04 PM
  #41  
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Originally Posted by link0 View Post
You eat 60% of your daily calories from protein?? This seems nigh impossible unless you are mainly eating chicken/turkey and/or protein shakes. If you eat any beef/lamb/pork, your fat intake would be way higher than 10%.


My macros are at 70% fat, 20% protein, and 10% carb personally (I cycle and lift). Basically the opposite of your macros.
Chicken, pork, fish, eggs, cheese, nuts are my main protein sources.
A good ribeye every once in a while.
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Old 04-12-16, 06:20 PM
  #42  
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Originally Posted by CNC2204 View Post
Chicken, pork, fish, eggs, cheese, nuts are my main protein sources.
A good ribeye every once in a while.
"60% protien, 30% simple carbs, 10% fats/sugars"

Pork, fish, eggs, cheese, and nuts are very high in dietary fat (which is good IMO), so that's why I questioned the 10% fat numbers.
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Old 04-12-16, 06:35 PM
  #43  
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Originally Posted by link0 View Post
"60% protien, 30% simple carbs, 10% fats/sugars"

Pork, fish, eggs, cheese, and nuts are very high in dietary fat (which is good IMO), so that's why I questioned the 10% fat numbers.
Im 52 my cholesterol stays around 170.

All my labs are normal.

BP 130/80

Pulse 60 to 80

Alcohol/drug/tobacco free

Lots of sex and low stress is the key.


Last edited by CNC2204; 04-12-16 at 06:41 PM.
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Old 04-13-16, 07:00 AM
  #44  
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Originally Posted by CNC2204 View Post
A good ribeye every once in a while.
love that cut, haven't had a good one in a long time. got a steak out a week ago, I asked for it medium well. they took longer than expected to bring our meal. when it came I knew why. their steak, whatever the cut was like 5" tall. when I cut into it I could tel there was no way they were gonna get rid of the red. would be afraid to see how they cooked it if I asked for it any other way. if it's talking, I'm walking
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Old 04-13-16, 02:16 PM
  #45  
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Originally Posted by CNC2204 View Post
60% protien, 30% simple carbs, 10% fats/sugars is the basic diet ive had for 40 years.


A good dinner the night before a long ride plus a very small breakfast 2 hours before a 70 mile plus chews during and i'm good.

I do 30 to 50 mile rides daily in when its warm on a empty stomach but need a regular meal after.

Body is an engine, prime the pump before, stoke during and recovery after.

Avoid depletion & bottoming out especially during a ride.


Ive been in gyms for 40 years, the focus is on performance & statistics.

To those that would suggest someone is "less than" a cyclist based of appearence & looks alone is ego-centric self centered narcissistic poppycock.

Not all full grown men are 160 pounds.
I picked things up and put them back down for a long, long time between high school, college sports, and crossfit. Most people who are 160lbs think 200 or 220 or even 240 for a man imagine their 160lbs frame carrying 50lbs of fat around entire midsection. Not quite. I was 160lbs once upon a time when I was 16 and waiting for puberty, lol.
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Old 04-13-16, 10:40 PM
  #46  
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I eat almost whatever the **** i want, (thats probably why i can't lose the last 10-15 lbs lol) im 5'8 170lbs but by no means do i look like im fat i'm pretty fit for my hieght and weight but i could look super lean if i ate a little better but i like food
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Old 04-13-16, 10:43 PM
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Originally Posted by CNC2204 View Post
Im 52 my cholesterol stays around 170.

All my labs are normal.

BP 130/80

Pulse 60 to 80

Alcohol/drug/tobacco free

Lots of sex and low stress is the key.

UMMM Hello jaw drops to the ground
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Old 04-13-16, 10:46 PM
  #48  
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Originally Posted by therhodeo View Post
People should have to post their height, weight, and BF% anytime they give diet advice on this forum. Its obvious reading these types of threads why there are so many overweight cyclist out there.
Why? Many of the best/elite coaches are obese.
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Old 04-14-16, 12:58 AM
  #49  
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Carbs with some protein gets it done for me on ride days. Ideal breakfast- 2-3 slices GOOD seedy toast with peanut butter (Adams) and a bowl of non-sugary cereal in whole milk.

I seem to to bonk a bit around 30 miles on days I eat eggs for breakfast.

I am am famished after afternoon/evening rides and graze hard.... a string cheese... olives.... a banana.... slice of meat.... an apple.... dark chocolate....
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Old 04-14-16, 05:26 AM
  #50  
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Originally Posted by Doge View Post
Why? Many of the best/elite coaches are obese.
I think it has more to do with the fact that most people here will post up what they personally do, and body/performance metrics are a pretty clear indication of their success. Those coaches give advice they've developed for athletes, but themselves do not follow.

For the record: I'm roughly 5'11", about 165lbs and my fancy scale tells me I'm 12% bf, and 45% lean mass (which is worth less than the words of a politician).
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