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ha, at polo I remember a convo with Dan that went along the lines of "How many bananas is too many bananas?"
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jaffa cakes and nower gels etc,seem common place in sport (football,cricket at least). So one would assume their use is okay. Being that a footballer runs 9Km or so during a game.
rather than couscous I would go with one of the grains spoken about earlier, possiblyu amarinthe if using with bananas.
As a student I find my diet fluctuates madly, from eating really well and healthily at the start to eating an unhealthy variety of foods come end of term....(spent tues-weds eating dry shreddies, cooking chocolate and green tea and a bowl of brown rice once a day!)
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Drinks that replace electrolytes are good, your body needs the salts to keep going.
In terms of bars these taste amazing
and I don't think they're too bad for you.Bananas and fruit in general.
And for me, a stop for a decent coffee always really helps.
I found that gels are great, but best saved until you need that pick me up... I did a sportive 100 a while back and bonked at about 70 miles, like literally could barely carry on. Had a gel and about a litre of water and a few miles later was back in, and was racing the last few miles.
The morning of a big ride I'll happily go to town on the protein say loads of eggs (and maybe some bacon...) with a handful of brown toast, some fruit and lots of water and fruit juice. An old friend told me before any ride you should drink till your pee is clear, and I still stick by that. Starting off a ride dehydrated makes you feel dreadful. Much better to drink too much and have to stop to pee than downing all your fluids quickly once out and getting a stitch/running out of fluid.
Before a short ride, if you do get some protein powder, shake it up with a portion of oats. It's a bit love it or hate it but a quick and easy way to get your protein and carbohydrate supply.
I think everyone has a different distance that beyond which they need fuel to continue, I can ride 25-30 miles without needing to eat and just with water, but past that I fade fast. If I eat half a cereal bar every 10-15 miles or so, with the odd banana then I can keep on indefinitely. Sometimes it's good to have some proper food in the middle too, the more simple carbs the better.
One last thing, have a big meal the night before and try to get plenty of complex carbs, you'll get an energy hangover (don't know what the actual term for this is.)
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im doing a four hour ride this morning and eating now to get ready.
2-3 hours before no later:
Bowl of porridge with honey
Banana 20 mins later
Tesco cereal bar 20 mins later
two cups of tea
On the ride
1 large bottle of sis carb drink mixed strong,drink every 20 mins
2 gels
I banana
2 Sis carb barsI eat or drink at least every 20 minutes on the ride ,gorging when you feel thirsty or hungry doesnt work eat little and often
One part people overlook is recovery,as soon as I get home I put something warm on straight away and never sit in damp clothes and have recovery drink ,you can use anything protein based from bodybuilding stuff to bike shop stuff it all works.The hour after the ride is the most important to get re fueled.
HTHps Pista kept wanting to stop at Maccdy D drive throughs when he came out with me dont listen to him :)
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Forgot who it was who told me, but a half a litre of water before a ride is a good start for hydration, works well as long as you have regular top ups.
I will have to try and dig out the list of foods that said fellow give me, includes the foods which provide fast/slow energy release etc etc. Really handy.
Also info on what to eat post ride, think its a 2 hour window to replace lost protein etc.
Mcdonalds..i boycotted them after a rushed trip Mountain Biking, first climb I got to the top and proceeded to chuck said companys breakfast up. Never again.
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Loading for my 4 mile journey to work:
1 massive bowl of choco flakers (lidl's best kept secret) - I also had two of these last night for 'pudding'
1 3-egg omelette with cheese
1 pint of tea (two teabags)Then for recovery, 4-5 handfuls of pastries provided by the boss.
Too much?
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I eat a hell of a lot of crap, love Steak and my weekend fry ups. So I'm not the best person to give advice on diet.
I do a fair few long rides though and find that a couple of shots of coffee can get you going and stuff like wine gums or any sort of gummy sweets can keep you going. I usually take one bottle of water with me and one bottle of SIS Go or Robinsons Barley Water.
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Wow.
Ill keep my suggestion of Ready Brek, Sausage rolls, Fags and beer to myself then. -
if doing rides of longer than one hour, start eating towards the end of that first hour, then something every 45 minutes, try to alternate drinking and eating and leaving a good while between them....(water with food can just flush the nutrients through your system too quickly although a small gulp to get it down won't hurt) having said that drink often and in small quantities, don't wait until your thirsty.
There is no need to buy specialist products, for 3-4 hour rides I'll take 2 bananas and up to four Lidl cereal bars...on longer rides I'll supplement this with jam sandwiches.....really. Wholemeal bread, butter and strawberry jam provide a variety of energy sources (complex carbs, simple sugars and fat) which release at different speeds. Don't take anything you don't like or haven't tried before.
Have tried many specialist drinks however the easiest to get down for me is half water, half apple juice and a pinch of table salt....
I have never noticed any positive effect of eating pasta the night before, breakfast is far more important. Again it's personal and psychosomatic, personally an empty stomach makes me feek weak (why I don't bother with gels and prefer something more solid) and I feel empty after less than hour of eating porridge, do not under-estimate the importance of fats as an energy source...Chris Boardman didn't!
Milk is an excellent recovery drink, but if you're a bit snotty (like me) avoid before exercise....
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@ Malaysian, Perks, Winston - cheers guys thats exactly what I was looking for. Some good tips! Was expecting this thread to get trolled the shit out of but it's always good to compare your habits for sure.
@ Pistaboy - be careful what you wish for mate, you might not be so happy after the third degree from me! I'll definitely take you up on that.
Something's working though because the hill from Cotteridge upto Kings Heath was an absolute breeze tonight, quite literally flew up it even after a long ride in the sun :D
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I think there's far too much science applied to diet, as long as you're eating a balanced diet then you'll be fine.
What is suprising though is the amout of calouries you keep having to knock back. When I was racing, and doing 60+ mile rides, I used to knock back 4000+ kcals on those days and still lost weight
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When I was doing a 22 mile-round trip commute in London 5 days a week I used to just have a coffee before I set out, cup of tea and cereal when I arrived at work ( Don't like cycling on a full stomach) Large lunch, something carby like couscous or bread and some chicken. A banana and a sugary drink about half an hour before I left just for an extra boost, and then usually a small dinner. It's odd how much of an appetite suppressant it was - I eat alot more now but get nowhere near the same level of exercise.
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Wwdfpd?
No science here but before the rollercoaster road ride, I had porridge with water, bit of milk, whatever fruit I had (coconut and pear) with linseed and sugar sprinkled on top. During the ride I sipped water and when we got to the pub I had a banana and a lemonade. I felt fine throughout.
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Wwdfpd?
No science here but before the rollercoaster road ride, I had porridge with water, bit of milk, whatever fruit I had (coconut and pear) with linseed and sugar sprinkled on top. During the ride I sipped water and when we got to the pub I had a banana and a lemonade. I felt fine throughout.
Yep. Porridge here too, a cup of tea, peanuts and coke on the ride. Maybe two of those tiny flapjacks. Was very hungry when I got in, but it was lunchtime and we'd been discussing food in the pub!
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( Don't like cycling on a full stomach)
I can't do anything with a full stomach, makes me hella ill. Little and often is what I need to do more of.
Porridge ftw!
Where's Shamim when you need him?
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Diet
Posted by
@MotherGirl
Yeah, no idea what works or why, it doesn't really matter either as I'm no fucking athlete, just trying to get where I'm going, keep the pedals turning and not fall off due to exhaustion.
I might try couscous on my next long ride. Easy to carry, easy to make, easy to eat. Banana couscous probably.