The foundations for successful riding
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What do you guys think of this stuff ?? I ride early in the morning 5am I don't want to get up any earlier as sleep is an issue. I was thinking of drinking this stuff as a pre ride energy boost and a post ride replace before I have breaky 40 mins after my ride what do you recon pro's con's etc etc etc..
I always like to have a little in my stomach before a ride, but I have been known to go out on just a drink (to get the body used to riding and running on empty glycogen stores). I'd make sure it contained a bit of fat in it, otherwise I think you might find yourself pretty flat by the end.
My preference for pre-ride (I have breakfast after the ride) is a 1/2 a glass of Pura Start (1% fat 99% taste ) milk and then I make up a recovery drink after the ride which consists of Sustagen Sport + 1 raw egg + 1 banana. This often replaces breakfast or significantly reduces the size of breakfast (depends on my destination etc - Work, home or Anne's).
Last year I stopped taking Sustagen Sport after my longer rides and after about three weeks I found I was really tired on the return ride in the mornings. This was really noticeable on my Joondalup to Fremantle (evening) to Joondalup (morning) 45 km into afternoon headwind commutes. Once I went back to the Sustagen Sport I soon noticed that I was less fatigued on the morning ride. So for me it seems to help.
There is also research suggesting choc milks help. I suspect that the likes of Sustagen Sport is similar in outcomes. I also tried Endura's recovery drink and really felt the Sustagen Sport was just as effective for me.
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Don't drink it before cycling. A sugar spike before getting onto the bike isn't going to help you, it's just going to cause your body to produce insulin, which puts the body into energy-storage mode rather than energy-burning mode. It can cause a sugar low (after you bounce down from the sugar high) and inhibit fat burning.
I'd be much more inclined to eat well before going to bed (so you're not as hungry in the morning) and maybe have something small like an apple and some water, or whatever else you can stomach before cycling that isn't full of sugar.
Every few days, I put 2 cups of muesli mix (rolled oats, dried fruit, coconut, nuts, etc), 1 cup orange juice and 1 cup natural yoghurt in a bowl and stir it up.
I use it for a solid brekky before training but if I am running out the foor - I still scoop up a few spoons as I get dressed andh ead out.
It has the consistency of porridge and is full of simple (fructose) and complex (oats) carbs. Some fats, plenty of protein.
It has my thumbs up!
...and it's called Bircher Muesli! (and I agree it is an awesome breakfast )
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I gave up calling it bircher muesli because no-one knew what I was talking about.
Although, to admit - I came across it buy buying some bircher muesli at a cafe and asking how they made it.
Eat simple carbs / sugar before the ride...protein won't help pre ride (after is supposedly good)...whats wrong with a sugar spike / High GI pre / during ride.He want's to do intervals...if you are going to do them properly you need fuel.
Not sure of your weight but unless you are low low 60 kgs then you are doing more the 720 Kcals in 2 hours...either that or your intervals are not really hard enough...are we talking 20 minute (FTP work) or 5 minute VO2 intervals here?...either way you need plenty of available fuel in the body (NOT just fat burning) to be able to do them properly.
What's wrong with the sugar spike is what's required for the digestive effort with a fresh load of fuel on board. A load of food in your stomach draws blood away from your peripheral muscles - not what you need. It's better to carb-load the night before so that your glycogen is stored up and ready for use in your muscles with no further energy or circulation loss to digestion. Having readily available glycogen is much more effective than sending challenges to your insulin/glucose responses. On-ride nutrition is necessary for rides over an hour, but should be light.
Somebody has to do something, and it's just incredibly pathetic that it has to be us -Jerry Garcia
Well I wouldn't do a 2 hour race on water...standard two hour race for me would be 456 Kcals from two 600 ml bottles and 300-400 Kcals from gels...100% carbs.Banana prerace and carb loaded meal 4 hours before...yes night before if I have an early race.I am burning about 900-1000 Kcals per hour in a hard race so I am trying to replenish about a 1/3rd of that.Anymore and I start getting stomach cramps.
I am not saying he needs this much...but in a 2 hours training session with say 3x20minutes at threshold you are going to burn a lot of Calories...if I only ate the night before my numbers would be way down.
Come on guys. The OP is just asking about eating before a morning ride.
Some people thrive on cardio in the morning on an empty stomach and swear by it for fat loss.
Others say you have to eat before cardio first thing in the morning.
I say - if you are trying to lose weight first and foremost - then see how you perform with a light brekky (like a sml serve of that bircher muesli or a muesli bar or piece of fruit and glass of milk ... options are endless) and see how you perform on an empty stomach. Choose whichever feels best.
If you are just riding for fun\fitness and want to perform - then go for the option with a light brekky before you ride. Nothing too heavy because you are trying to digest while riding (blood not in your limbs, etc).
Worst thing you can do is overthink it too much
Well for interest sake....
Here is what I ate & rode this morning...
(x) 1 tablespoon (16g) of Sugars: Raw 61
(x) 1.48 100ml of Marguerite Milk 68
(x) 0.4 125g (1pot) of Activa Yogurt 48
(x) 0.6 100g of Quaker Oats 198
(x) 1 100ml of Marguerite Milk 46
Meal Total Kcal 421
I had a big (too much) meal last night...otherwise there would be another 200 or so Kcals in there this morning.
I will probably have 400 Kcals in the two hours ride (3x20 minutes at 95% ftp).
But then I am a big unit!.
Normal ride...yup I wouldn't need much for 2 hours JRA.
Hard training ride (intervals)...I need fuel .
90 minute ride. 1490 Kj work.
Fuel Consumed (Kcal)...421 pre ride / 263 during ride / 461 straight after ride.
Starting weight 97.9kgs.
Finishing weight 96.8kgs.
600 ml fluid consumed at 0 degrees ambient.
Sure it is over thinking it...but I still find it interesting all the same .
I've been working my cals out from a table (calorie king) max being 10 cals per minute. I don't have any fancy equipment to measure this any more accuratley just a heart rate monitor! I'm 80Kg hoping to get to around 78, I used to be 76 when I raced but had to work hard to stay there. The intervals I've been doing are 3min VO2 max and they are REALLY HARD. I've found the sustagen post ride to be great as I can't eat for about 1 hr after my rides because I have kids to get ready and take to school. I don't eat pre ride as I'm getting up at 5am most days and don't/want/can't get up any earlier without going to bed very early. I've also started to take carbs on my longer rides and feel much better. Another thing I've started taking "Ultra Muscleze" its a magnesuim powder and helps heaps.I can still only manage a max of 3 hard sessions a week or I start to go flat
Sustagen is great stuff.
I'm probably underthinking it and a bit random , but do your bottles ever freeze on those psycho rides you do? Ours get hot with radiant heat off the road and warm air, I'm guessing yours may turn into slush puppies depending on what you have in them?
If you are doing VO2 intervals then you NEED fuel.Couple of bananas before you head out the door,energy drink in your bottles...and you must eat straight after wards.Sustagen with milk etc is probably fine...just get it in straight after.Sustagen is eating btw.
Not sure how many intervals you are doing?...but I would only be doing them once (twice at the most)a week as they take a lot of recovery.Try 4 to 5 minutes times 3 or 4...3 minutes is maybe a bit short for VO2 efforts.The main thing is that you start at roughly the same pace you finish them...ie:don't go way to hard at the start and fade at the end...because then you are not actually getting much VO2 work.
Try VO2 work one day and 2x20minutes the other day of intervals.
3 VO2 sessions a week is A LOT.
I put hot water in them..and leave them in my pockets.Keeps me a bit warmer.It has to be really cold for them to freeze solid,usually they get pretty gel like thou...the plastic of the bottle goes really stiff and you have to suck hard instead of squeeze.
Yep I need to HTFU, I hate the cold but that is a whole new dimension. I am already thinking of wussing the winter season as it has gotten down to 12c here in the morning and its dark now too
A guy that used to train with us on Thursday mornings used to vomit a gut full of Sustagen EVERY Thursday. I don't know if it was him, or his choice in breakfast but it certainly didn't inspire me to try it
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Back many years ago, when I was racing, I got laryngitis and pharyngitis, and could not eat anything for three days. The only thing I got down my throat was sustagen, made on milk, and it did not leave me short on energy for that period, but I did loose 5kgs in that period.
I don't suffer fools easily and so long as you have done your best,you should have no regrets.
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