What do you eat before an early morning ride?

If you don't have a lot of time to let your food digest.

I don't want to eat too much and get nauseous, but sometimes I'm fine and sometimes I start to bonk around the 25-30 mile range.

This is a fast paced ride with a bunch of competitive guys.

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chuck norris doesn't get wet, water gets chuck norris.

Depends how early and how far. But I have the benefit of young children who'll wake me about 6am. At which point I'll get as much muesli in as I can manage + a coffee, perhaps a banana too, somtimes a couple of bits of toast if it's going to be a long ride.

Then by 7am and certainly 8am, things will have digested enough not to suffer any ill effects on for example a 50 mile ride at moderate pace.

It's very personal though. For a moderate paced ride I can eat just before I go and not suffer any ill effects. If I was going to go out harder it might not be the same, in which case I'd probably just get up a bit earlier to give the food time to digest.

I have Cheerios and a cup of coffee. I also bring a couple of Slim-Fast peanut butter bars with me. I eat the first one around the 12 -15 mile mark . Otherwise my stomach starts growling at 18-20 miles. I keep away from the chocolate ones because the temp is too high. What a mess they make .

Russ B

It all depends on the type of ride I am doing. From the sound of it, I am like you. I cannot just noodle along the bike path. If I am not doing 85-100rpm and keeping my HR in the 80-85% zone (depending on the length of the ride), I am just not happy.

Early commute = straight up, through the shower and out the door as soon as possible. I.E. No time to wait for food to digest.

Early morning commute to work (45-60 mins): 2 mugs of joe (cream & sugar -45 cal-) and right out the door. Recovery meal at the office.

Extended commute to work (feeling randy and go for 60-120 minutes): 2 mugs of joe and start a Gu gel cycle (one before I take off and 1 every 45 minutes).

Non Commute ride: I try to eat well but give myself at least an hour to digest before hitting road.

-GN

In general, the size of the meal and what you eat should be determined by how far/fast you're riding how much time you have to digest it.

The more time you have before the race when you eat the lower the glycemic index of the food should be, and the bigger the meal if the ride is long/fast. I will eat as much as 1200-1300 calories of low GI foods, such as buckwheat cereal, fruit, yogurt etc. before a road race, allowing 3 hours to digest.

The less time you have the higher the GI should be, and the smaller the meal. I will either have a smaller version of the above breakfast about 1.5 hours before the race if I don't have time or if the race is not so long, or shift to higher-GI shredded wheat or oatmeal if I'm in a criterium or something short/fast and eating soon before the race. If you have no time at all, or can't handle solid foods, just drink some energy drink like Hammer Perpetuum or Cytomax etc.

Some good links on GI:

http://www.glycemicindex.com/
http://www.diabetesnet.com/diabetes_...emic_index.php

I hope this helps.

Thanks, that chart is great.

I guess I need to find a balance between the slow burning carbs and food with a high GI.

This one particular group ride I go on starts at 7, and I am no early riser which only gives me about 40-50 min. to eat and drive to where we meet.

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chuck norris doesn't get wet, water gets chuck norris.

That's exactly my problem, I get up and up on the bike in 15 minutes, I ride the bike 10 miles to the meeting point at a low speed, and than the training starts. I always go on an empty stomach, and take a couple of bananas with me. But I feel its laking energy.

[QUOTE=dannydigital]If you don't have a lot of time to let your food digest.

I use a liquadiser,a scoop of sports meal replacement,a bannana,some yogurt And milk.A bannana effects some guys then use some other type of fruit.

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Fixed.

porridge with sultanas

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For me with an early start and group ride soon after - usually a banana and a Protein bar and I'll take similar to eat while I ride. Sports drink too. It worked for me yesterday - I was the fastest rider(not a fast group though!) in our group powered by that.

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hey, i eat a bowl of yoghurt with museli for a start, then i bring a few pieces of fruits with me and lots and lots of liquid - including milk, water, juices. Though, every now and then, i get very rebellious and i have a piece of piklet

I usually have a small portion of oatmeal and a cup of joe. I take banana's and lots of liquids on my ride.