I've been waking up at 5 am to ride three times a week. Riding just shy of 2 hour rides, medium intensity.
For those that ride in the morning. What you you eat to give you energy? I usually down an emergen-c, a bananna and take a powerbar with me to eat along the way.
Background is - I weight train five days a week (2 hours ea.)in the evenings and ride three days during the week and one longride on the weekend.
Thanks in advance.
2007-05-02 18:04:52 · 4 answers · asked by Ronnie 2 in Sports ➔ Cycling
Your dedication is impressive. You ride more than alot of guys on my racing team. It must really be helping with your muscle tone and definition in conjunction with the weights.
First off you need more fluids for a two hour ride.
This may sound strange, but it works great. Drink a 10 oz glass of orange juice, and a ten oz glass of WHOLE milk about 30 minutes before you ride. The various sugars ( both simple and complex) will help with the shorter intense efforts, and the fat in the milk will help with the endurance (aerobic) efforts. So it's not only the sugars and fats for energy, but you'll be getting 20 oz of fluid, meaning you stay well hydrated. Also, milk and OJ both digest extremely well, so you won't feel like your stomach is full. Carry the banana for a snack about 1/2 way through the ride if you feel the need, but you might not need it it at all.
A power bar is a good choice if you don't like the milk/OJ idea, but I would eat it before you ride with 16-20 oz of fluid, and carry the banana for a snack.
2007-05-03 05:31:24 · answer #1 · answered by Anonymous · 0⤊ 1⤋
I think your breakfast could probably use some more substance. For a long ride, I generally eat something with carbs in it (bagel, english muffin, etc) and some fruit. I also bring along an energy bar or gel packet in case I feel sluggish.
2007-05-03 08:56:51 · answer #2 · answered by Jay P 7 · 1⤊ 0⤋
I think that maybe your breakfast could use more carbohydrates. Try weet-bix(if your country has it) or muesli or anything high in complex carbohydrates. It should give you a more sustained energy boost.
2007-05-03 09:53:57 · answer #3 · answered by jim jam 2 · 0⤊ 0⤋
check out Carmichael Training Systems
great tips, nutrition info, etc.
2007-05-03 10:18:39 · answer #4 · answered by Anonymous · 0⤊ 0⤋