[Closed] Fuelling before riding.....

Well, the OP was asking about breakfast before a big challenging ride, it seems reasonable to think he was talking about a substantial calorie source. As I said, a full english works for me. I would however also advise eating well the night before.

Well, the OP was asking about breakfast before a big challenging ride, it seems reasonable to think he was talking about a substantial calorie source. As I said, a full english works for me. I would however also advise eating well the night before.

Its reasonable to think he was talking about fuelling his ride. Equating this to a substantial calorie source and recommending a pile of hard to digest protein and fat is likely to make his challenging ride substantially more difficult.

......but long bike rides are usually a rather lower intensity (for a rather longer time).

100ml of rolled oats is around 150 cal, equivalent to maybe 10 mins of riding (ballpark).

Now there's some spectacularly faulty logic.
For a long lower intensity ride you are going to be burning a 75/25 fat/carb ratio, but lets be generous and say you meant a moderate intensity ride with a 50/50 ratio.

So to burn 150kcal of carbs in 10 mins you need to be burning 300kcal total per 10mins. Which in turn gives a total of 1800kcal/hr.
Total calorie burn can be very well approximated by power output x4.
So your moderate intensity ride is producing 450W - why are you posting on here and not smashing the hour record or TDF.

I'm no nutritionalist but what I've found / learned so far from longer rides and riding fasted a lot is,

A big bowl of porrige is too much carbs and causes insulin spikes and drops

Toast and egg x 2 or 3 is good, Scandinavian dark bread with eggs is even better

You can top up by 'carb loading' but your body only stores carbs as glycogen for ~8hrs (varies by individual I guess?) before beginning to process it as fat reserves - so much beyond 8, maybe 10hrs after fully digested it's just making you fatter

Your dinner the night before and eating well along the way is more important than your breakfast

Avoid anything with more than 10% fat, it just blocks digestion for too long

Cold ravioli and rice pudding from the cans is the road food of heroes - always carry a spork : )

Not to sound like the converted but the intro to the feedzone books are really good at explaining this stuff.

Few days ago I went for a ride after having a quite big plate with pasta with rich bolognese sauce.

I normally have some snack during a ride, this time I didn't even think about eating! The "ride" included: getting the bike/gear ready, 1 hour drive, 2.5 hrs riding, 1 hour drive back, unpacking/unloading... And I didn't even want anything for dinner. Seems to work well for me!

Does anyone else have their oats cold, or just me?

I think I'm weird - the colder the better imo!

How I plan my long cycles is by shady calculations:

150g of oats is circa 550 calories, protein powder +100, raisins +100 and 200ml soya milk +70 = 820 calories. This combo sees me good for 60 miles before I become hungry.

These have me at about 15 calories per mile and 15ml of water per mile (my normal water consumption is crica 10ml/mile but I give myself contingency). Of course the water calculation doesn't stop me brimming both water bottles, but does help me decide what size bottle to take out with me...

Suddenly long distance road cycling becomes even more nerdy.

Does anyone else have their oats cold, or just me?

Yup, I don't really like "porridge" but prefer cold Oats with milk and occasionally a small topping of brown sugar.

Pizza the night before.

[url= http://www.telegraph.co.uk/men/active/10457585/Jonny-Brownlee-what-I-eat.html ]If its good enough for the Brownlee brothers...[/url]

Yes! If ever there was a ringing endorsement to eat more pizza 😀

Peanut butter on toast and a good cup of coffee. works for me 🙂

A big bowl of porrige is too much carbs

100g porridge is about 60g of carbs, that doesn't seem like "too much" ?

Another vote for cold oats.

spinach with poached eggs for breakfast and drink lots of cherry juice leading up to the event too. You'll be a flyer 🙂

and remember to wash it all down with chocolate milk. Loads of chocolate milk.
And then start refueling within 15 minutes of starting the ride.

Just to set the record straight, rockape, here I am at 17 at the bottom right, trying not to look to smug after my team won the Newquay Junior Gig Rowing Championships 🙂

[IMG] [/IMG]

Risotto the night before and three weetabix on the day. Two hrs before riding.

Pre race I eat cold brown rice, tuna and Lee and Perrin's Worcester sauce. Again two hrs before any intense effort.

During a ride I rotate a SIS gel and something to chew on every 30-40 minutes.

Eating too much before starting is a recipe for stomach cramp.

My usual routine before the Sunday Club run (anywhere from 80-140 miles) starts with a huge pizza on Sat night. For breakfast I have a tin of Ambrosia rice pudding with a generous blob of jam in. I'm then straight on the bike and heading for the meeting spot ready for an 8.00am start. We always ride to a café and I always have the same meal: beans on toast with two poached/scrambled eggs on top and a tin of Coke. I never feel the need to nibble on snacks in either direction, and I'm generally on the rivet for the whole ride. This week's was a particularly hard ride though (Huddersfield -Knaresborough-Huddersfield, 100.2 miles in 4h 57m) so I did resort to a gel to help me up the last 2/3 mile climb home.

So, Gofaster, according to Yahoo you're three times above the accepted dose.

Weetabix = super power up
if you have too much Weetabix, youre going to be too powerful for your own good!
a bit of a smack might turn into a hulk smash
a light punch could become a falcon punch
bit of a rage = OVER 9000!
Weetabix is hefty stuff. eat it wisely
;D

No wonder you were full of rowing win...

https://uk.answers.yahoo.com/question/index?qid=20110322041840AA7FsId

Edit : I had to Google Falcon punch