Health Nutrition and Supplements · Public discussion

What to Eat??

Started by cyclemum · · Last activity · 6 posts · 1,259 views

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Health Nutrition and Supplements
Published
1 June 2011
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5 June 2011
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cyclemum
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  1. Hi All,

    Just wondered if any one could help with what I should be eating!

    I tend to roll out of bed early on a Sunday morning to do my "long" ride of the week. This only gives me a short window to eat breakfast. I have been having a couple of Weetabix with a banana. Is this the right thing to be eating?

    My so called long ride is now approx 20 miles which I am building up every week.

    I take an energy bar out with me but I haven't yet felt like I need to eat it but I do take on quite a bit of water.

    When I get home I'm starving! But again I don't know what to eat so I tend to eat rubbish!

    If anyone has any tips or advise I'd really appreciate it

    Thanks
    Cyclemum!

  2. Hi Cyclemum,

    One of my favorite pre-ride foods is oatmeal. I like the instant maple and brown sugar kind that you can just microwave in a coffee mug. It's low fat with some protein and good carbs, and it will give you good energy over a period of time.

    If I'm going for a really long ride I eat two packages, but then I have to microwave it in a bowl....too much for a coffee mug. [IMG]/img/vbsmilies/smilies/smile.gif[/IMG]

    Banana's are always good; pre-ride, during the ride, and post ride.

    What you eat after your ride is important to improving your riding performance and your overall health.

    One of my favorite meals after a ride is a can of tuna ( mixed with a couple of spoonfulls of sweet pickle relish), a handfull of raw carots, a handfull of raw broccoli, a couple of slices of raw turnip, and 4 or 5 celery sticks. I usually (always) ride in the morning, so this is lunch. This is quick to make as I already have the veggies ready to go in the fridge and just have to open the can of tuna, drain it, and mix in the relish. I get a good amount of protein and carbs, but it doesn't feel heavy on my stomach.

  3. There's lots of good advice out there about balanced diets - you should try to eat that.

    20 miles is not especially far (once you get used to it that is). For something like that I'd eat a bagel and maybe a banana for breakfast. I used to do almost 20 miles to get to work a few years back and quite often I'd eat nothing - but I'd be pretty hungry in the afternoon and wary of the ride home though.

    It's natural to feel hungry later. Just think about it - you have a small breakfast, then go out and spend a bunch of calories (probably more than you eat for breakfast).

    Today I did 72 miles - with a bunch of hills on the route. I take 2 bagels (about 250 calories each according to the package) to bed with me (with some butter on them). I set my alarm 1.5 to 2 hours before the ride starts and I eat the bagels - and maybe have some water because we get dehydrated overnight. Later I'll have a bowl or two of cereal (a dense cereal) and sometimes a banana (but not today because I don't have any).

    During the ride I have a mix in my water bottles (e-Load) that provides some calories and electrolyte replacement - and I bring energy bars (today I had two - Cliff Bars). We ended up having a rather long lunch stop so I ate a panini and some soup.

    The best thing (for rides over 2 hours) is to start replacing the energy you use on the ride. I say 2 hours because if you fuel up properly the night before (and eat something for breakfast) your body can store 2 hours worth of useful energy. Your body can also digest about 250 calories per hour, so when I'm on a long ride that's what I try to give it. Cliff Bars are conveniently about 250 calories.

    You still have to be careful what you eat. Just because you did a ride doesn't mean you can go crazy and eat anything you want.

  4. One thing that helps me on longer rides aside from my usual pre-ride breakfast of a coffee (this must be had at least an hour before or the repeating taste that comes on early small climbs is rather unpleasant), a scone (or similar carb treat) and maybe some fruit, is a half a turkey sandwich... yes for breakfast.

    Just one slice of hearty bread with a teeny bit of mayo and a couple slices of turkey. it takes a little longer to break down than the high glycemic stuff but it's not enough to cause any distress and usually keeps me good on rides up to 50 miles (with a gel pack and a sports drink at the turnaround point of course).

  5. Hi Guy's

    Thanks for replying to my post!

    I'm liking the sound of all your suggestions so I'm going to try them all over the next few weeks!!

    Thanks again!

    Cyclemum
    [IMG]/img/vbsmilies/smilies/smile.gif[/IMG]

  6. I don't know whether this is the right thing to do but I go out without having breakfast. I take a banana and eat that about 1.5hrs into the ride. I do drink a lot and I have an isotonic drink when I get back. Seems to work for me.

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