Pre-ride food
 

Okay here goes. After learning a very nasty lesson this past week, I am looking for ideas on what you might eat before going on a ride? The distance is not all that far, but in a very humid environment, but I need to eat something (and drink obviously) to keep the blood sugars up and normal.

I figure someone on here has some good ideas for quick bites before a ride. I tried the search but it is flaky for me for some reason.

Thanks a ton!

Pat

Because I'm from a hot and humid area, I'll just assume you're talking about a morning ride. First off, people wake up dehydrated, so it's important to get fluids into your system immediately. My rule is to wake at least an hour before wheels roll and immediately drink 12 oz of water within the first 10 - 15 minutes. During that time I have a bowl of either "substantial" cereal like granola, or a bowl of instant oatmeal, usually augmented with a banana. And I keep drinking water...if I don't have to pee before I leave then I haven't had enough to drink.

+1 for dstrong's plan before quick morning rides. For me it's as much for just not wanting to be hungry as I don't notice any performance difference on rides up to 30 miles relative to whether I've eaten or not.

I eat my normal breakfast or lunch. If its been a couple of hours since I've eaten, I'll eat a Clif bar. I usually eat the same thing whether I'm riding or not, including eating Clif bars between meals.

Can't have too many Clif bars.

http://farm5.static.flickr.com/4100/...fbfae440c8.jpg

A.M. Crits - Nothing.
Long Day in The Saddle - Something high in healthy fats.
High Intensity Training - Nothing or a low calorie carbohydrate.
Time Trials - Puppies/children.

Before the Saturday ride, I have oatmeal+oat bran+flax+honey+nuts, which is my everyday breakfast. If it's hot, I usually drink one half to one full bike bottle of gatorade 20 or 30 minutes before the ride so that I start the ride well hydrated. I stay with the gatorade during the ride. I'm not a racer, and I'm not in training for anything. I just ride.

You will have to experiment a little and determine exactly what's right for you.

Good luck!

Big ride days,

Whole bag (4 servings) Idahoan mashed potatoes. 1 ensure, coke & coffee.

Pat,

I rode 75 miles on Saturday into 12+ mph headwinds and rode another 70 miles yesterday (RAGBRAI).

Breakfast Saturday-scrambled eggs and bacon
Breakfast Sunday-1 large waffle w/ syrup and a bowl of cheerios

I had a GU gel about every 60 to 90 minutes and a Clif bar for lunch. I started out each ride with Gatorade and refilled with it except for my last refill I only wanted water. So, I didn't have any special pre ride food or carb loading. I felt great both days and had plenty of energy left after my rides.

Leisurely training ride - 2 cans of cold ravioli
Intervals - Dairy Queen Chicken Strip Basket with Fries and Country Gravy
Hill Repeats - Honey baked ham and 6 cadbury cream eggs.

lulz :)

http://theinsanityreport.com/home/wp...oubledown4.jpg..

Before my Saturday morning 30 miler I'll eat a couple pieces of toast with peanut butter and a banana. I may drizzle honey over the peanut butter. With this I'll drink gatorade and/or lots of water. I may add a GU mid-ride if I think about getting hungry, but it's usually enough.
I'm thinking about trying a scrambled egg and rice this weekend, but the pb toast works well.

not long + morning + heat = OJ

For a shorter morning ride, try something like a bagel and cream cheese and a glass of orange juice. For a longer morning ride, try a couple of eggs and toast and maybe bacon if you're really going to be out there a while.

In other words, carbs and sugar for a short ride, and protein and fats for a longer ride.

Couple of gels.

No need to do any pre ride meal other than eat good the evening before, for any ride 50 miles or less. When we get to the century it requires a basic peanut butter and jelly toast with plenty of fluid and maybe a handful of salty crackers. I keep it to less than 700 calories as long as I have refueled properly the evening before. As and old marathoner I can tell you it is not what you eat the night before the marathon that counts, it is what you eat 2 nights before. I could eat normal and even get less sleep the night before a marathon but it is the the 2 days before that count. On a long Sunday ride of 100 miles you need to eat well friday night and sleep well. What happens Saturday is not all that important as long as you do not drain you stores.

I also find I crave protein when I have road long or run for long periods. After my 50 mile ride Saturday in the 90 degree heat for 2:40 minutes I came home and had eggs, cottage cheese, and bacon, followed by some really good cookies with frosting.

I have found that Pro-Bars are an excellent source of long lasting energy. Eat one about 30 minutes before a ride...

A bowl of cereal and a couple of cups of coffee.

I'm a big fan of oatmeal before a ride

Pre ride breakfast is either oatmeal or a bowl of Shredded wheat with a banana. Eat what you know.

Minimum 1 liter of liquid. Usually about 50/50 water/OJ. If there's no OJ I will drink full strength Gatorade.

Whole grain museli bars(not granola), bananas.

Find something that is salty that you like. Salt is huge in hot weather. After the ride it is a good idea to eat something really salty like crackers or chips.

People often forget about Potassium(OJ & Bananas)

You need to drink 750-1000ml per hr when exercising. If you start without a good drink you can only ride 1 1/2 hrs with (2) 750ml bottles. On a hot day you might ride 1 hour.