Early morning ride - what is a good pre-ride meal

Discussion in 'Road Cycling' started by Jakobud, Jul 1, 2011.

  1. Jakobud

    Jakobud New Member

    Joined:
    Jul 1, 2011
    Messages:
    1
    Likes Received:
    0
    If I'm going to go on an early morning 40 mile ride, what is a good recommendation for meal or substance of some kind before I ride? I really don't know much about nutrition or what kinds of foods will slow me down or give me a boost for a couple hours. Are there supplement shakes I should be drinking before or after?
     
    Tags:


  2. Felt_Rider

    Felt_Rider Active Member

    Joined:
    Oct 24, 2004
    Messages:
    3,257
    Likes Received:
    27
    I eat about 2+ cups of oatmeal. (non-instant)
    It seems to stick around better and it seems that when this question has come up in the past many people have posted oatmeal.
    It does not seem to have a negative impact on performance.

    I use a post ride whey protein drink. I am not making an endorsement, but the reason I use one is that I typically have a longer commute home and I want to get a fast absorbing protein in the system for recovery. I may eat a cliff bar post ride if I did not eat enough carbs during the ride. Even though carbs are essential post ride recovery many people seem to eat too much, but that is something each individual has to figure out based on a number of variables.

    If you ride from home or nearby you probably do not need post ride recovery drinks since you may have immediate access to solid food.

    For recovery there is what experts call a "window of opportunity" that occurs following the first couple of hours after training. That is the crucial point for nutrition.
     
  3. 64Paramount

    64Paramount Active Member

    Joined:
    Jul 25, 2009
    Messages:
    1,640
    Likes Received:
    34
    I like oatmeal too, but I'm lazy and use the instant kind. /img/vbsmilies/smilies/wink.gif

    Oatmeal gives good steady energy over a longer period of time, rather than just a quick shot of energy for a short duration, and it's easy on my stomach during a ride. I usually try to eat at least 90 min before a ride to give time for digestion.
     
  4. CapeJAN

    CapeJAN New Member

    Joined:
    Apr 5, 2011
    Messages:
    13
    Likes Received:
    0
    I liked this post because I have the same dilemma and I've been trying to figure out the balance. What are you folks eating during your longer (50+) rides? This is where I struggle and think I'm coming up short. I should be fully hydrated, even in summer humidity, but my muscles seem to be asking for more. Any suggestions?
     
  5. swampy1970

    swampy1970 Well-Known Member

    Joined:
    Feb 3, 2008
    Messages:
    10,057
    Likes Received:
    185
    The sooner the better and I still stick by the "rules" of downing a bottle within the first 20 minutes after the ride - aka 'my 'window of opportunity'. I personally think that anything over an hour is too long of a wait.

    My post ride bottle gets made at the same time as the bottles I take with me on my ride. For bigger rides that are 5+hours long and away from home, two bottles are made and stuffed in the cooler. I know which bottles are which because of different coloured caps. Red for ride, blue for recovery... Typically, my recovery drink is 2 scoops of Hammer Whey and 2 scoops of Hammer HEED lemon/lime and 2 pico-scoops of endurolyte power. If I'm eating immediately after the ride then I'll just put one scoop of HEED in.

    The wife thinks I'm nuts but on very hot days - 100F+ I go straight from the bike, to the fridge to get the bottle and then to the shower to cool off... and the bottle goes with me, resting ontop of the shower door frame when I'm not drinking from it.

    Pre-ride I normally just have a fairly big bowl of cereal with a banana. A few cups of coffee round things off... In the winter I'll just have a couple of packets of maple flavoured instant oatmeal and a banana..
     
  6. daveryanwyoming

    daveryanwyoming Well-Known Member

    Joined:
    Oct 3, 2006
    Messages:
    3,857
    Likes Received:
    97
    My go to pre-race or pre long ride meal is oatmeal along with a couple of eggs. It sticks with me for several hours and as long as I eat it at least two hours before a hard race it sits just fine.

    While riding I've had great success with Clif Shot Bloks: http://www.clifbar.com/food/products_shot_bloks/

    Two or three bloks every half hour after the first hour or so of riding gets me through long days and long races really nicely. I'll generally have one water bottle with an electrolyte drink (Hammer, HEED is my favorite) and one with plain water and then take handups in feed zones during races or stop and refill the water during long training rides.

    For really long rides as in anything over 120 miles or so I like some real food during the day as in a turkey or roast beef sandwich or something else with protein, some substance and something other than fruit or energy food. Similarly towards the end of a long day I like to fill a bottle with Coke or Pepsi, let it go flat with the bottle opened up. The sugar and caffeine tends to pull me through during the late hours of really long rides in the 8+ hour range.

    But you can get through long rides on a wide range of pocket food and drink options. Back in the day bananas, other fruit and things like fig newtons were pretty standard fare and still work well in a pinch. Any of the PowerBar, ClifBar, style pocket foods work well if you like the taste and texture and you can do just fine stopping at convenience stores along the way and picking up snack food. I remember seeing a TV piece on Greg Lemond many years ago where they followed him out on a long training ride. Late in the day he stopped in a 7-11 and scarfed down a handful of Hostess fruit pies before jumping back on the bike to do more miles. Point is there's a lot of food that gets the job done and as long as it's not too fatty or heavy we digest pretty well while out riding so the key is getting enough calories on board throughout the day.

    And as others have said, if you plan on training on subsequent days then don't miss the critical half hour refueling window after your ride. That's the best time to replenish spent muscle glycogen as glycogen resynthesis rates are maxed out after a long or hard ride but that window closes after a while and then it takes longer to replenish your precious glycogen stores. Any relatively high GI drink along with some protein gets the job done. Lowfat chocolate milk is a great post ride refueling option and my go to when racing away from home but there are plenty of commercial replenishment drinks with good carb/protein blends and things like fruit smoothies with some yogurt or protein powder added work nicely as well.

    -Dave
     
  7. Felt_Rider

    Felt_Rider Active Member

    Joined:
    Oct 24, 2004
    Messages:
    3,257
    Likes Received:
    27
    I totally agree or I do as it applies to me. I take in a recovery drink within minutes of getting off the bike.
     
  8. An old Guy

    An old Guy Member

    Joined:
    Feb 12, 2011
    Messages:
    1,380
    Likes Received:
    21
    When I was younger I used to drink a glass of milk as I got dressed and then eat 2 slices of toast as I walked to my bicycle. Now that I am old I eat 2 waffles and a glass of milk. And I could and can always forgo food until 50 riding miles into my day.

    But for the most part I think any food consumption schedule that you maintain regularly will work.
     
  9. davereo

    davereo Well-Known Member

    Joined:
    Jun 17, 2010
    Messages:
    1,639
    Likes Received:
    70
    +1 above
    I eat the same breakfast every day. I have an omelet made with a quater of cup of eggbeaters and one egg, sauteed fresh veggies. two slices of cheese on a whole grain english muffin. I jump on my bike about an hour after I eat. No problems digesting its my regular schedule and it works for me.
     
  10. sutanrii

    sutanrii New Member

    Joined:
    Jul 6, 2011
    Messages:
    1
    Likes Received:
    0
    i just recently got into the habit of taking good care of myself... quit smoking quit eating fast food and basically starting fresh... I started biking a week ago and its been great... i feel way more energized compared to a week before that whenever I come home from work i immediately hit the bed because of stress and fatigue... or that's what i thought... so for a week now I have been out and about and I've been asking myself what food to eat before I start my cycle... what I eat is just about anything I will find in the fridge... wheat bread with peanut butter and jelly... apples and bananas... leftovers... so thanks for asking this question for me... I will start having oatmeal on my next ride tomorrow and probably some bananas... i need to find a good energy drink though coz i dont think we have heed where im located... prolly start with gatorade!
     
  11. kdelong

    kdelong Well-Known Member

    Joined:
    Dec 14, 2006
    Messages:
    3,477
    Likes Received:
    74
    Hammer Nutrition has a dealer locator on their website: http://www.hammernutrition.com/
     
  12. 1k2go

    1k2go New Member

    Joined:
    Jan 27, 2011
    Messages:
    14
    Likes Received:
    0
    I'm an Oatmeal guy too. It agrees with me...

    While riding I've used the Gu's and Blocks but now I'm eating the Stinger Waffles! They're like Crack! Flippin love them! I fumbled my last bite on a ride and add no problem wheeling my bike around a scooping that bad boy right of the ground.

    10 second rule!
     
  13. jsirabella

    jsirabella New Member

    Joined:
    Jan 1, 2005
    Messages:
    1,715
    Likes Received:
    4
    I need something quick and easy to prepare and eat cause if I do not get out my door fast enough CP will start letting in cars by 730am so 2 slices of toast with some PB/J or Nutella. A cup of tea either cold or hot, hot preferred. Fell in love with the Hammer HEED also during the ride. My only issue is I usually always have to go to the bathroom right before I am about about to walk out the door! ugh! :(

    -js
     
  14. daviddb

    daviddb New Member

    Joined:
    Apr 24, 2011
    Messages:
    13
    Likes Received:
    0
    I only have a short 14k ride each morning, six days a week. A cup of tea and a banana and a couple of gulps of water before I set off and a pint of fifty fifty orange juice and water as soon as I get in.

    Is this where I'm going wrong.....

    Regards

    david
     
  15. DRV9

    DRV9 New Member

    Joined:
    Jul 10, 2011
    Messages:
    3
    Likes Received:
    0
    Short rides - 25 miles or less - coffee, yogurt, oj prior to. Water during. Anything and everything I can stuff in my face after. Sausage, eggs, cheese, hash, english muffins and fruit yesterday. Longer rides, say 25-60 miles: Whole grain bagel with peanut butter and honey. Lotsa carbs plus some protein. Also OJ and coffee, of course. If time to digest (for me an hour or so) will add an egg for more protein. During: alternate water and sweet drink of choice. Switch to water only later in ride. High density snacks during ride, could use fancy athlete stuff or try anything that is calorie-dense but does not feel icky on the tum. Lately, I like string cheese and coconut-date bars. MMM. After a medium ride, as above, stuff your face, but eat more calories than you think you need. Likewise with the water. Very long rides - have the above breakfast. Go ahead and spend your dough on your preference of the high-technology performance foods for during this ride. After, if you pushed it hard enough, you will not feel like eating heavily, but you will need carbs and protein - I like sweet teriyaki jerkeys or wasabi almonds. Then cheese curds or a milkshake. Nutritionally dense but easy on the tum. Then, eat all the pasta and eggs and soy and meat and veg you can get your hands on when The Hunger strikes. Regardless of ride length. don't forget the coffee if you usually drink it (nobobdy likes a caffeine withdrawal syndrome halfway through their ride, and it won't affect your performance), drink way more water than you think you need. Try not to buy ridiculously-priced space-age food-like-objects unless you have a reason to do so.
     
  16. Not Sure

    Not Sure New Member

    Joined:
    May 25, 2010
    Messages:
    92
    Likes Received:
    2
    The majority of what you are going to burn on a ride needs to be already in you the day before.

    On a long ride you have to supplement but you're always falling behind until you stop riding.

    That's why we need engineered ntutirtion.

    A glycogen supplement for loading and engineered protein source to make all of the amino acids immediately available
    afterward.


    carbo pro

    and

    RECOVER, are good, and expensive.
     
  17. Mojo Johnson

    Mojo Johnson New Member

    Joined:
    Sep 11, 2008
    Messages:
    120
    Likes Received:
    0
    I see everyone is advocating coffee before a ride.

    I'm a big time coffee drinker but I have always been reluctant to drink it before a ride (even on dawn patrol) due to the fact that it typically runs right through me and I want to avoid stopping for a natural break on a rides less than 3 hours if possible.

    Do you find that you sweat it out like water, or does the diuretic do it's thing?
     
  18. 64Paramount

    64Paramount Active Member

    Joined:
    Jul 25, 2009
    Messages:
    1,640
    Likes Received:
    34
    +1 I won't drink coffee before a ride for the same reason.... /img/vbsmilies/smilies/redface.gif
     
  19. Not Sure

    Not Sure New Member

    Joined:
    May 25, 2010
    Messages:
    92
    Likes Received:
    2
    If you're addicted to a drug (cafeine), you won't function very well without it.
    If your mother drank cafeinated beverages while pregnant with you,
    its a safe bet you are addicted to cafeine.

    It has been known to evoke a good healthy bowel movement befOre the morning ride.

    I think it does not have any significant diuretic effect, unless unusually high dosages are consumed.


    But,

    I'm Not Sure.
     
  20. Jim Moore

    Jim Moore Member

    Joined:
    Dec 14, 2010
    Messages:
    80
    Likes Received:
    6
    I read in a Runner's World once that the diuretic effect stops as soon as you start exercising. They said if you're used to a cup of coffee, have at it. I drink two cups in the morning before I do anything.
     
Loading...
Loading...