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Eating before a one hour ride?

Old 03-08-12, 11:14 AM
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Nachoman
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Eating before a one hour ride?

When I get up at 5:30 a.m. I don’t feel like eating anything. I usually drink a half cup of coffee and force down a half bowl of cereal. Then I meet a bunch of guys and we hammer as hard as we can for about an hour.

My belief is that eating the cereal about forty minutes prior to the ride, gives me extra energy. Would you agree? Or would you think that such a small amount of food, for such a short ride, is basically irrelevant and unnecessary?
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Old 03-08-12, 11:19 AM
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I have to eat before a good ride. Like you, I typically have to force it, but a slice of toast with jam really makes a difference with me. No question.
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Old 03-08-12, 11:25 AM
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No problem eating for me. Thing is... gotta be careful not too eat too heavy. Couple of fried eggs, cup of steel cut oats, maybe grab of trail mix (mostly almond/cashew). I am not in full on mode till about 30 minutes after the eating anyways so it works out. (getting dressed, checking bike before going out, checking weather, and 15 minute warm up ride...) It helps since I wake up regularly at 4:35 to get ready to go to work and ride for about 35-45 minutes around 5AM. (most of my "training ride" happens on Saturday starting around 6AM)
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Old 03-08-12, 11:29 AM
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I think it depends on the cereal. I would avoid anything with sugar as this can induce a bonk, but plain grape nuts, cherrios and others would be fine. Probably toast and plain yogurt wouldn't hurt.
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Old 03-08-12, 11:39 AM
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WhenI do 5:30 AM group rides, I usually have something light roughly 30-40 minutes before the ride; usually like a piece of toast with almond butter, or a banana or something else in addition to a cup of coffee. I figure any extra energy I can get that early is good, but at the same time, I know I don't need to eat too much as the ride is only an hour.
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Old 03-08-12, 11:47 AM
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I doubt eating that soon before a ride, and that short a ride, is going to do much, if anything.
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Old 03-08-12, 11:47 AM
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it makes no difference to me if i eat before a one hour ride in the morining.
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Old 03-08-12, 11:55 AM
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Originally Posted by bored117 View Post
No problem eating for me. Thing is... gotta be careful not too eat too heavy. Couple of fried eggs, cup of steel cut oats, maybe grab of trail mix (mostly almond/cashew). I am not in full on mode till about 30 minutes after the eating anyways so it works out. (getting dressed, checking bike before going out, checking weather, and 15 minute warm up ride...) It helps since I wake up regularly at 4:35 to get ready to go to work and ride for about 35-45 minutes around 5AM. (most of my "training ride" happens on Saturday starting around 6AM)
Before a ONE hour ride? That sounds like a lot to me.
edit: but wtf do i know
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Old 03-08-12, 12:23 PM
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I rarely eat anything before my early morning rides. Saturday mornings I'll get at 5:30, get dressed, fill my water bottles and head out the door. These rides are usually 2-3 hours and I've never had problems and felt good throughout the ride. In other words, HTFU.
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Old 03-08-12, 12:31 PM
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Originally Posted by Nachoman View Post
Before a ONE hour ride? That sounds like a lot to me.
edit: but wtf do i know
Nah... typically 3-5 hour ride. But... might as well do it for one hour... it's my breakfast at that time anyways
Week days for commuting I just grab a large apple or banana and munch on it before running off. (and eat something in train typically) I get to work a little before 7AM where I eat the rest of breakfast during weekdays... I seem to eat about 4 times with 2-3 snacks in between.

Last edited by bored117; 03-08-12 at 03:30 PM.
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Old 03-08-12, 01:15 PM
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I worry about eating (and what I eat) before rides > 50 miles. 25 - 50 miles I make sure I've had something to eat and drink. < 25 miles I don't really think about what I've eaten.
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Old 03-08-12, 01:35 PM
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You get through a 1 hour ride on muscle glycogen. Eating a bit before might make you feel better, but I doubt it would alter your performance.

Also if you don't eat, and aren't hammering, you'll burn more fat.
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Old 03-08-12, 02:38 PM
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Banana, Espresso, and a big glass of water 20 min prior to departure is all I ever need for a one hour morning ride.
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Old 03-08-12, 03:21 PM
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Race day: Eat oatmeal, banana, some sort of bar, cup of water, a couple swigs of sport drink 3 hours prior.

Regular day: Cup of water, eat gels on the bike.
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Old 03-08-12, 03:26 PM
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i do rides like this all the time.

u should eat a little something to top off your blood sugar. anything that isn't too heavy should be fine.

ur blood sugar is likely low after an overnight fast but as previously stated you are not going to make a contribution to your muscle glycogen with that short time window.
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Old 03-08-12, 03:27 PM
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Just recently read the same about glycogen in literature from Hammer Nutrition. Instead of getting up 2-3 hours early to eat before a shorter ride/race, they recommended a gel 5-10 minutes prior. Then eat properly afterward to refuel.

Makes sense to me. It's impossible to digest something that fast for it to provide fuel for that hour ride. Seems like I remember HN said that at wakeup we have enough fuel for about 1.5 of hard effort, provided we've eaten adequately the night before.


Originally Posted by merlinextraligh View Post
You get through a 1 hour ride on muscle glycogen. Eating a bit before might make you feel better, but I doubt it would alter your performance.

Also if you don't eat, and aren't hammering, you'll burn more fat.
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Old 03-08-12, 03:29 PM
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toast, cereal, bananas, gels, stinger waffles, eggo waffle, pop tart, snickers bar... whatever

this morning for me it was a handfull of girl scout cookies and coffee
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Old 03-08-12, 03:29 PM
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Joe Friel has some interesting ideas on this. He says no solid food within an hour of a hard workout or race. Not enough time to digest and just sitting in your stomach. If you're working out very early an can't eat before the one hour window, he suggests a gel and water within 15 minutes of the workout.
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Old 03-08-12, 03:31 PM
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eating this soon before a ride is really just about blood sugar. it is necessary though imo.
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Old 03-08-12, 03:32 PM
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Originally Posted by TMonk View Post
toast, cereal, bananas, gels, stinger waffles, eggo waffle, pop tart, snickers bar... whatever

this morning for me it was a handfull of girl scout cookies and coffee
Damn... we still have 6 boxes that need to be gone... and those were high caloric ones too... (caramel delite/peanut butter) Might get tempted to open one tomorrow morning.
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Old 03-08-12, 03:33 PM
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Whew, there's no way I could ride hard right after eating that. Would take at least 2 hours before I'd feel comfortable to ride hard.

Originally Posted by bored117 View Post
No problem eating for me. Thing is... gotta be careful not too eat too heavy. Couple of fried eggs, cup of steel cut oats, maybe grab of trail mix (mostly almond/cashew). I am not in full on mode till about 30 minutes after the eating anyways so it works out. (getting dressed, checking bike before going out, checking weather, and 15 minute warm up ride...) It helps since I wake up regularly at 4:35 to get ready to go to work and ride for about 35-45 minutes around 5AM. (most of my "training ride" happens on Saturday starting around 6AM)
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Old 03-08-12, 03:35 PM
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Originally Posted by bored117 View Post
Damn... we still have 6 boxes that need to be gone... and those were high caloric ones too... (caramel delite/peanut butter) Might get tempted to open one tomorrow morning.
do it!
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Old 03-08-12, 03:41 PM
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I agree. I focus on carbs so if it's a morning ride I'll consume more low glycemic carbs than normal at night. In the am, the closer I get to the ride I'lll eat less solid food and take more gels or carb drink (GU or Infinit). For example, 1-2 hours away I'll eat 1/2 serving of oatmeal. 2-3 hours I'll eat a whole serving. For just 1 hour I just want enough to get to my next nutrition which should be immediately after the ride. The higher the glycemic value the less time I'll allow for digestion. http://en.wikipedia.org/wiki/Glycemi...index_of_foods. It's all theoretical to me but worth paying attention to. GL
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Old 03-08-12, 04:28 PM
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Originally Posted by MrTuner1970 View Post
Just recently read the same about glycogen in literature from Hammer Nutrition. Instead of getting up 2-3 hours early to eat before a shorter ride/race, they recommended a gel 5-10 minutes prior.
Supposedly you can achieve much the same effect with a spoonful or two or honey. Tastes better too.
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Old 03-08-12, 04:41 PM
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Early a.m rides get a banana before, and then some on the bike food.
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