question about what to eat 30 min before rides
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- kingoftheroad
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question about what to eat 30 min before rides
Postby kingoftheroad » Tue Jul 03, 2012 1:28 pm
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Re: question about what to eat 30 min before rides
Postby DoogleDave » Tue Jul 03, 2012 1:59 pm
Then a reasonable breakfast cereal for breaky with plenty of carbs (oats or similar)...and more water/fluids
On the ride I would take a muesli bar or banana (or both) and a large bottle of water (or two if you can, depending on weather conditions/how hard you're riding etc).
From what I have read, the idea is to make sure your body is fuelled up the night before and then topped up at breakfast time so your energy stores are at max levels.
Then as you ride, every 30mins or so keep eating and drinking to continually replenish the fuel tank.
On average, most people have about 90-120mins of energy stores and after that time if you havent replenished yourself then you'll know it (and feel it).
You could probably ride 50km's without refuelling along the way (as long as you have sufficiently filled your tank prior to the ride), but it is a good habit to get into and as the length of your rides get longer, your eating and drinking will be what keeps you going and stops you from bonking (hitting that energy wall - where you have none left).
The longer your rides are (and/or the more strenuous they are), the more food and drink you will need to take with you. How much you need you will find out after a few rides, as we are all different.
Hope this helps...
Dave
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Re: question about what to eat 30 min before rides
Postby kingoftheroad » Tue Jul 03, 2012 2:24 pm
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Re: question about what to eat 30 min before rides
Postby stinhambo » Tue Jul 03, 2012 2:33 pm
Next time I'm taking a banana, muesli bar and some energy gels as well as eating some Weetbix in the morning.
Is pasta the best thing to eat the night before?
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Re: question about what to eat 30 min before rides
Postby vbplease » Tue Jul 03, 2012 3:58 pm
In the DVD "the science of triathlons" he gives some great info on the best foods to eat the night before and just before endurance events. Pasta/rice/bread is not as good as you may think.. sweet potato is a goodie
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Re: question about what to eat 30 min before rides
Postby RonK » Tue Jul 03, 2012 4:48 pm
Sorry mods, hope this isn't too risque...
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question about what to eat 30 min before rides
Postby jamesn184 » Sun Jul 15, 2012 9:13 am
For my 70-100k rides I usually have a good meal the night before and 6 wheatbix or Quaker oats and take a gel/bar (for 100k)
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Re: question about what to eat 30 min before rides
Postby AndrewBurns » Sun Jul 15, 2012 4:21 pm
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Re: question about what to eat 30 min before rides
Postby DoogleDave » Sun Jul 15, 2012 5:17 pm
Considering on your 155km ride you likely burnt well over twice your daily calorie intake its no surprise that a couple of muesli bars and a a sports drink weren't enough.AndrewBurns wrote:Rode my longest ride ever today, 155km. Didn't take enough food with me though (two musli bars and some sports drink), managed to survive until lunch where I had a massive plate of all-day breakfast and stocked up on chocolate bars which got me the rest of the way home. Next time I'll be taking more energy-dense food with me if I'll be doing a ride that long (with more than 2 vertical km :S).
I've noticed even if I eat that little on an 80km ride I notice my energy levels waining....let alone twice the difference (though everyone is different I guess).
Great effort in any case. I look forward to getting a 150km ride into my legs before too long!
Dave
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Re: question about what to eat 30 min before rides
Postby nickobec » Mon Jul 16, 2012 11:43 am
Before a race (also around 45km most weeks) and only a race, i stick to the David Millar fuelling principle of a Snickers (or similar bar) and a can of coke. Lots of sugary goodness with in readily converted into fuel.
For me, anything under 150km, I don't plan for or eat for, my body copes quiet well with a bidon of water (in winter, in summer bidon of water + bidon of sports drink often replenished) and a mid ride coffee and muffin, if available.
The night before a race, I make sure I have plenty of carbs, but in generally my diet is carb heavy.
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Re: question about what to eat 30 min before rides
Postby Ross » Sat Jul 21, 2012 7:25 pm
Perhaps think about swapping the apple for a banannakingoftheroad wrote:I wake up at 5 to go for a 50km ride every week and I normally drink Up and Go and have an apple. Is that enough? and what do bring on the ride?
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Re: question about what to eat 30 min before rides
Postby cyclotaur » Sat Jul 21, 2012 7:43 pm
2 ibuprofen and a glass of coke !!
(..er, cola, that is ... )
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Re: question about what to eat 30 min before rides
Postby Cadel » Wed Jul 25, 2012 2:08 pm
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Re: question about what to eat 30 min before rides
Postby twizzle » Wed Jul 25, 2012 2:40 pm
...real cyclists don't have squeaky chains...
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Re: question about what to eat 30 min before rides
Postby PawPaw » Wed Jul 25, 2012 3:34 pm
2-3 glasses of water, 1/2 cup of raw oats (or 2 weetbix) and 1/2 cup of berries, instant coffee.
I can usually ride 60km without eating, just drinking a bidon /hr of electrolyte with a little cordial and salts.
90-100k, I need a piece of fruit and/or muesli bar.
100+km with hills, I have an extra 1-2 cups starch the night before, 3/4-1 cup of oats, and every hour I eat a piece of fruit or half a muesli bar or similar. Usually we stop for coffee during the ride, as there's usually hills and we're talking 4+ hours in the saddle.
As you do more 50+km rides, you'll up your glycogen stores, and get by without eating as much.
It's more important to start well hydrated and stay that way. Your body stores extra energy, but it doesn't store extra water.
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Re: question about what to eat 30 min before rides
Postby yarravalleyplodder » Fri Jul 27, 2012 11:43 am
for my usual saturday ride which is 62km I have 2 pieces of jam toast before I go plus water. I usually use about 1.5l of water during the ride but thats it.
When I do an 80km plus ride, especially when I include some climbing i have the toast before I leave but I ensure I have something to eat every 45 to 60 min, be that a gel, banana, sandwich or museli bar.
I have found that by following that routine I still have energy to complete 145km (furthest to date) and hopefully beyond (I have signed up for the 250km ABD)
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Re: question about what to eat 30 min before rides
Postby __PG__ » Fri Jul 27, 2012 12:01 pm
If I'm going for a longer ride (i.e. >70 km) I'll have a Powerbar after the porridge which I'll slowly munch on the beginning of the ride.
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