Cycling energy routine

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Cycling energy routine

Postby DANger-is » Mon Dec 19, 2011 4:50 pm

Prior to this forum I never really gave what I ate during a ride much thought.

I cycle about 65km at a quick pace (for me :D ) each Saturday and then try to get 1-2 35km rides in during the week. I also swim 2-3 times a week (AT) 1km each time.

Before the ride I eat 3 weetbix, piece of toast and a cup of tea

During the ride I have two 750ml bottles of shotz and a musli bar

After the ride I may have a peice of toast or something.

So, what should I be doing differently to maximise my energy whilst riding and to help me recover better after a ride?

After a big ride I often feel tired and lacking in energy and if I ride within a couple of days of a 65km ride my legs feel empty.

Cheers
Dan
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by BNA » Mon Dec 19, 2011 5:16 pm

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Re: Cycling energy routine

Postby sogood » Mon Dec 19, 2011 5:16 pm

Milk, the best natural recovery drink (protein and energy). Otherwise banana is excellent for pre and mid ride boost.

There are various sports gels that can give a real boost (some containing caffeine), but they cost money and are artificial. I see no reason to use them unless it's for a race where compact packaging and convenience are required.
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Re: Cycling energy routine

Postby DANger-is » Mon Dec 19, 2011 6:50 pm

I was thinking of including skim milk with skim milk powder into my routine, would you do this post ride?

If I'm using shotz in my water do you think I should still eat during the ride? I was thinking of getting those honey satchets to try
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Re: Cycling energy routine

Postby Baldy » Mon Dec 19, 2011 7:01 pm

Yep I rate skim milk as a recovery drink, I mix it with some kind of choc powder[last one was powerbar] at about half dose just because it tastes better. The extra protein might help I guess but I think the milk has enough of the right proteins anyway?
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Re: Cycling energy routine

Postby eeksll » Tue Dec 20, 2011 11:43 am

DANger-is wrote:I was thinking of including skim milk with skim milk powder into my routine, would you do this post ride?

If I'm using shotz in my water do you think I should still eat during the ride? I was thinking of getting those honey satchets to try


I believe shotz does not have any carbohydrates in it ....

after the ride, eating protein and carbs seem to work for me. Toast tuna and eggs for me.

you could also try eating more on the ride, possibly breaking it up, even down to half muesli bar portions.
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Re: Cycling energy routine

Postby duds2u » Tue Dec 20, 2011 8:21 pm

Low fat chocky or iced coffee milk is my preferred post ride recovery drink for longer rides (hard 60's to 100k+ rides). I found that it significantly reduced sorness in the quads. The protein contributes to muscle recovery while the carbohydrates feed the muscles.

By the way eeksll is correct, shotz do not have any carohydrates. They are an isotonic salt/magnesium replacment drink to replace "salts" lost through sweating.
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Re: Cycling energy routine

Postby Mrfenejeans » Wed Dec 21, 2011 1:11 am

After any ride I do be it 40km's or 100km's I turn into a 5 year old kid much to my missus's dismay when we go late night food shopping and I'm bouncing around the isles, to the point she forces me to eat something as it seems / or she thinks it calms me down.

Before a morning ride i dont really eat anythng at most would be a slice of toast and during i generally nowadays take gels, jam sandwiches and 2 bottlLes 1 water / 1 Gatorade, but really for 65kms just the bottles would do me on the ride. Afterwards I like an iced coffEe or if it's the afternoon a beer.

I have on occasion had a Musashi P30 drink which is supposed to aid in recovery, not sure it they work but they taste ok.
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Re: Cycling energy routine

Postby DANger-is » Wed Dec 21, 2011 10:32 pm

I realised that shotz have no carbs the other day when I had a look. Besides Gadorate, whats everyone else using in their water?
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Re: Cycling energy routine

Postby Abby » Thu Dec 22, 2011 11:24 am

DANger-is wrote:I realised that shotz have no carbs the other day when I had a look. Besides Gadorate, whats everyone else using in their water?


I use nothing in my water - just water...

No 'nutrition' unless the ride is longer than 2-hours. Any more than that, and I'll take with me a banana, a choc muesli bar, or a piece of bread with peanut butter and jam (folded over on itself).

Post-ride, a small flavoured milk (usually use Aktavite or Sustagen choc powder, based solely on whichever is on special at the supermarket at the time).

Cheers,
Abby
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Re: Cycling energy routine

Postby notwal » Sun Jan 01, 2012 10:20 pm

I've been using an electrolyte cordial which I don't recommend. It has to be strong to deliver the electrolytes and its just not nice. Plain water is much more palatable.
I can recommend Powerade, the orange one. It's the best I have found for palatability. That with some maltodextrin added for fuel seems pretty effective.

I have also been using various energy drinks in the other bottle. They too are less than yummy but they do deliver a handy kick when you need it.
What's in Redbull - http://www.chronicfatiguetreatments.com ... ou-energy/
The others in the supermarkets are similar but often contain guarana and ginseng as well.
It's interesting that drinks containing taurine have been banned in some countries.

I usually carry a couple of small muesli bars and a banana for rides 100 km and more. Sometimes I take snakes or jelly babies for a bit of energy.

Post ride I usually have a small protein drink.
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Re: Cycling energy routine

Postby Addictr3 » Mon Jan 02, 2012 2:42 pm

sogood wrote:Milk, the best natural recovery drink (protein and energy). Otherwise banana is excellent for pre and mid ride boost.

There are various sports gels that can give a real boost (some containing caffeine), but they cost money and are artificial. I see no reason to use them unless it's for a race where compact packaging and convenience are required.


Yep. Oak Choc milk does wonders for recovery :-)
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Re: Cycling energy routine

Postby booge » Wed Jan 04, 2012 7:02 pm

Post ride you've gotta have carbs to refuel your muscles. I'll always have something simple like a stir through pasta sauce ready to go when i get home. Makes a huge difference to energy levels and fatigue post ride. Mix that with a protein drink and plenty of fluids. Keep grazing healthy food through the day. You can't survive on a recovery type drink...not enough.
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Re: Cycling energy routine

Postby Addictr3 » Wed Jan 04, 2012 8:29 pm

booge wrote:Post ride you've gotta have carbs to refuel your muscles. I'll always have something simple like a stir through pasta sauce ready to go when i get home. Makes a huge difference to energy levels and fatigue post ride. Mix that with a protein drink and plenty of fluids. Keep grazing healthy food through the day. You can't survive on a recovery type drink...not enough.



Hierarchy of Importance

When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision.

The Primary Laws of Nutrient Timing
•The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
•The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
If you can't explain it simply, then you don't understand it well enough.
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