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What do you eat to power up for a ride?(17 posts)

What do you eat to power up for a ride?NewDayNewWay
Nov 25, 2002 10:38 AM
For a fifty mile morning ride at 60% to 80% max, here is what I eat two hours before the ride...

Instant Oatmeal (2)
Banana (1)
Chewy Peanut Butter Chunk Granola Bars (2)
Peanut Butter and Jelly Bagel Sandwich (1)
Orange Juice (2 glasses)
Water (1 glass)

That gives me, by my math, about 1,100 calories with 27 grams of fat, 235 grams of carbs (half of which is simple sugars), and 32 grams of protein.

I then down a glass of gatorade just prior to the ride, and one energy just when I'm starting out.
re: What do you eat to power up for a ride?str8dum1
Nov 25, 2002 10:48 AM
I did a century (100 miles)on saturday on 5 eggs and 2 pop tarts and water. No bonk and I still solo'd from the group. How much you need depends on how efficient your body has become, how much you ate the night before, how fat you are, and what your goals are.
re: What do you eat to power up for a ride?PEDDLEFOOT
Nov 25, 2002 10:56 AM
I usually ate a bowl of cereal, Raisan Bran or Cheerios were the favorite.Then about 20 oz. of Gatorade.I can't ride on a full stomach.I would continue to eat during the ride to keep fueled.Usually raisans ,a bar ,or bananas. eat a lot!PaulCL
Nov 25, 2002 12:10 PM
My rides usually start in the early AM, so a big breakfast is out of the question.

Normal pre-ride (45 minutes before) breakfast:
One cup of strong coffee to prime the engine
24oz cytomax or gatorade
a bagel, or couple of pieces of toast with peanut butter

I'll then eat along the way. On a 50 mile ride, I'll carry two bottles of some carbo drink, 2-3 Clif bars (the ones with lots of caffeine) and a couple of gels. If I ate as much as you, I'd puke 10 miles into the ride. Then again, with a wife and 3 kids, I rarely have the luxury of having two hours pre-ride - that time is spent sleeping!!
that is a lot of food!philippec
Nov 25, 2002 12:33 PM
Early a.m. team ride on sunday. 95 kms, 35,5 km/hr, 1 powerbar 15 mins before heading out the door, one powergel before hitting the big climb @ km 87. No bonk and won the top'o'the hill sprint!


Agree with above. That's a lot of food!Tig
Nov 25, 2002 1:02 PM
Most of my rides are early as well, and I can't tolerate much food on my stomach if the pace is fast. My group rides have slowed down for the off season, but can hum along in the lower 30 MPH range gearing up for city limit "fun" sprints. I try not to eat anything more than a banana if there's 1 hour left, and nothing at all except water and sports drink under 1 hour. If I'm up 2 hours before a ride, I'll eat 2 waffles with syrup and wash them down with sports drink or water, or maybe a bowl of cereal instead (milk is a stomach killer though).

During the last few 50+ mile rides on the fixte, I ate a half flask of Hammer Gel, and drank most of 1 large water and 1 large sports drink bottle. Riding in the cooler 50's and low 60's means I don't need to drink as much. Summer is a different story!

We each have to figure out what works best for our own bodies and the circumstance.
Munchy, Crunchy, Chocolately Co-CO Puffs....128
Nov 25, 2002 1:04 PM
'glish 'fins (english muffins)



poop'n go!
Not all granola bars are the sameKillerQuads
Nov 25, 2002 1:25 PM
Check out the saturated fat content of the chewy granola bars. Try to get the sat fat % in the single digits. Avoid trans fats which are in chips, junk food, and several brands of cereals and granola bars. Trans fats are one of the worst thing you can eat and are listed as partially hydrogenated vegetable oil in the ingredients. I eat Nature Valley 100% natural granola bars. Read a book called "Good Fat vs Bad Fat" for more info on what fats to avoid and to know the beneficial fats (many fats like fish oil and olive oil are good for you).

I would cut down on the simple sugars, which in one meal might be too much and stress your insulin/blood sugar levels. Instant oatmeal, granola bars, and Gatorade are loaded with sugar. Try complex carbs like plain or raisin whole wheat bagels or eat while you ride. You don't need all those calories before a ride since it can get converted to fat and also blood is shunted away from the gut to the muscles, making a big meal hard to digest. Do what the Pros do and eat in the middle of the ride.

I would hydrate better by drinking more water before and during the ride and maybe add dilute Gatorade during the ride if you ever get muscle cramps.

Don't forget the recovery meal. I like orange juice with soy protein powder, soup, lots of fruits, or just a big well balanced dinner, and lots of water.

I supplement with multivitamins, fish oil, and antioxidants. Hard work outs stress the body more.
Not all granola bars are the sameNewDayNewWay
Nov 25, 2002 5:04 PM
The peanut butter is the fat cornicopia in this diet. 16 g of fat w/ 3 g of saturated fat... Not to say that the chewy granola bars are low in fat! (6 g of fat in two bars w/ 2 g saturated fat.)

In regards to simple sugars, what about the banana? According to my source, a banana has 29 g of carbs, with 21 g of sugar. That's way higher than the granola bars!
Grits, two eggs, juice, coffee ...Humma Hah
Nov 25, 2002 3:28 PM
... The secret ingredient is the grits, the finest slow-burn carb fuel ever discovered. Only southerners can tolerate them, however: damyankees will choke on 'em.

The eggs are for protein to even the burn and make 'em taste better. Salt and butter to taste.

Juice is for electrolytes. The caffine in the coffee is the only lab-proven performance-enhancing drug available over the counter and legal in modest doses.
Grits, two eggs, juice, coffee ...varmit
Nov 26, 2002 4:20 AM
My race breakfast - less the coffee. Grits are an excellent source of carbs. Eggs, grits, whole wheat toast and juice and I'm ready to ride hard in an hour or two.
"The Grits Line" . . .ms
Nov 26, 2002 6:51 AM
I had a professor in college who claimed that the dividing live between the North and the South was not the Mason-Dixon Line (i.e., the Maryland-Pennsylvania border), but the "grits line," which he defined as the point at which grits regularly appear on breakfast menus in restaurants. Based on my observations, the grits line on I-95 is somewhere between Woodbridge and Fredericksburg. Based on your posts, it sound like you are a little north of the grits line, but close enough. BTW: some of us in Maryland eat grits, too. But, we have to do so at home.
Well, I was born in Richmond ...Humma Hah
Nov 26, 2002 7:21 AM
... thuh CAPITOL of the Confederacy, suh! I'm also rather fond of Mrs. Fearnow's Brunswick Stew, something I used to have to smuggle up from Richmond.
Mrs. Fearnow's...peter1
Nov 26, 2002 7:29 AM
My four-year sojourn at UVa taught me to love Mrs. Fearnow''s kind of the Richmond regional equivalent of Dinty Moore beef stew. In grad school at UNC, I used to buy a 5-pound bag o' grits to get me through a semester. (That would make about 50 breakfasts at about, oh, 2 cents a pop...just saturated with butter and salt!) Not to get too far off the topic, but during a particularly lean semester, my roomate poached a deer off-season. We had venison stew for weeks! And this was 10 years ago, not during the great depression.

(And now back to the thread...)

My pre-hammer meal is buttered bagel with two scrambled eggs, OJ and lots of coffee. I used to go with cereal but I think I do better with more protein, hence the eggs.
"The Grits Line" . . .varmit
Nov 27, 2002 8:49 AM
I'm from Kentucky, but worked in northern Pennsylvania for about 1 1/2 years, a few years back. They sold grits in the stores, but cornmeal, for corn bread, did not exist. We had take some back when we came home to visit.
re: What do you eat to power up for a ride?weiwentg
Nov 25, 2002 5:44 PM
morning rides: a lot of oatmeal. nowhere as near as what you eat. I must be literally half your size, judging from what you're downing ;)
afternoon rides: I'll probably have had pasta or rice for lunch. if I'm expecting a hammerfest I usually get fruit, e.g. bananas, dates or figs, beforehand.
Oatmeal , toast, juice, and coffeeRoger H
Nov 25, 2002 6:38 PM
Works the best for me.