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I not sure how long to ride for. I go on long rides about 22 km and Im quite tired after, mainly exhausted riding last leg of journey home. I dont eat much before riding( as its usually too early to want food and its under two hours), should I eat during or is it a endurance thing?
I have mentioned I have a chronic illness, but this is during GOOD days when Im well.
I have only been riding once a week 20 km and up rides for a month.
Try eating a bit and drinking something too, before, during, and after your ride.
:)
You definitely need some fuel in your system. As you gradually build up your endurance, you'll be able to sustain longer rides.
I agree that food or at least electrolytes are needed. I have several digestive issues (I had been diagnosed with Crohn's, though I don't think that's quite accurate), and had to try quite a few things before I found what works best for me.
I try to eat a small amount at least two hours before riding - quick carbs like potatoes and some protein. Any ride that is over one hour, I will bring more than just water and usually a fuel, also.
For more than water, I don't much like gatorade or other drinks, I'm more likely to just add electrolyte drops to my water. They don't have any flavour, so you can't tell they are there.
For fuel, I like Cliff Shot Blox the best. They are made from brown rice syrup which makes them easier on my system. 2 blocks are usually plenty enough on a 1 1/2 hour ride, at 2 hours, I'll usually have 4 blocks.
And after I try to eat something with a fair amount of protein and quick carbs to help my muscles recover. I don't much like protein shakes and other liquid food, so I try to have my favourite: quick baked potato with some chunks of ham/meat, a few chopped veggies and some melted cheese. yummy
You have to find what works best for you. Good luck! And congratulations on your long bike rides!
Hugs and butterflies,
~T~
I've found that I really need to eat something if I'm out for 2+ hours. And I definitely need to eat before riding.
You'll probably need to experiment to find what works for you. I don't like food much in the morning, either, but I can handle a protein drink and 1/2 peanut butter sandwich.
Pam
sounds like a good plan then. I tend to forget to eat. I wasnt quite sure if it made any difference, as I am tired when I eat too but then again, long rides take time to get used to.:)thanks!
When to stop?
When you run out of road. Then take to the dirt;)
well,I ate some before ride, then a banana, then stopped at half the ride and had some lentil cake( I am allergic to all those cool things people get to eat and drink on rides - coffee, tea, chocolate, grain, rice, corn, etc due to immune system impairment).
This was 3-5 km more than last week and was about the same tiredness when I got near home as the 22km I did last week.
So I have to say ,yeah snax during ride help!
The bit that jumps out is This was 3-5 km more than last week Maybe in another couple of weeks it will be the same, well, what's wrong with that. Hey, you are on your bike........you are doing great. :)Quote:
Originally Posted by cylegoddess
Not that I am any expert at anything but I always try and eat some porrdige before I go out, I would go all wibbly wobbly if I had nothing. :rolleyes:
Clock
clock, you rock!! That makes me feel good. I miss having people to ride with , and cheer me on so this makes me :)
Also, about hitting dirt when road stops,,,well.....
I have a road bike, with road bikes tires.
So today I got up at 430( when I had planned to get up at 6 am! ) and rode anyhow.Its very hot and sunny here, and we all try to ride early,, as to avoid sun skin cancer times.But had to go..
Rode a usual route, turned over into new suburb( roads, no houses, good place to careen around playing speed racer), ended up on unsealed main road bike path( by cars speeding by! scary!) full of loose gravel, so hard to ride, actually rode on road shoulder instead! Then went thru a unfamilar suburb( no paths) until I found one. It ended, in bushland.So I had to shlep my bike over my shoulder( wish it was carbon!light but not light enough), walking thru bushes next to the road( which leads to the only tasty hill near me, but no bike path to get it, unless you detour about 19 km which isnt tenable as it is a 20 km hill you go down, to get to other side of road, then ride up, so too far for me at moment)a fair way until I found some more paths!!
These all had been made at different times, so sometimes your on road, then on sidewalk, then on paths , then nothing!!
So for a road bike, I did quite alot of mountain biking.
Funny, read that comment too,before I went out.
yeah, Im a bit depressed at times being ill but your right - I am on my bike!
What more could a woman desire?;)
I don't know if this book is available down by you, but if it is, I recommend it:
Nancy Clark's Sports Nutrition Guidebook
http://www.nancyclarkrd.com/books/sportsnutrition.asp
There's a lot of good information about diet and nutrition in general, as well as recommendations for what/how much to each before, during and after exercise. It explains why you run out of steam if you don't eat and drink the right foods at the right times and how to get the most out of your activities. I've found it to be very helpful.
Also, I find that pretty much any ride gets difficult if I don't take regular breaks. If I'm feeling achy or tired or just feel like quitting, that usually means I need to stop, get off the bike, stretch a little, have something to drink and maybe have a snack too. After a break I always feel better.
Good luck!
I second purchasing Nancy Clark's SPorts Nutrition Guidebook. :D
funny, Im pretty sure I saw that in a cycling mag today and thought, hey I need that!
I will try that rest break thing. I get pretty obsessive on rides and forget Im supposed to enjoy it!
Nancy Clark's Sports Nutrition Guidebook
Price: £8.74 (think that's around $13.05)
Usually dispatched within 24 hours.
www.bookdepositry.com
Nancy Clark's Sports Nutrition Guidebook
Nancy Clark
£8.99 Free Delivery (think that's around $13.42)
www.play.com
Nancy Clark's Sports Nutrition Guidebook
Buy new: $19.95 plus postage (£13.37)
www.amazon.com
All the above (4th Edition - Paperback - Mar 14, 2008)
Am tempted to buy it, looks good, even for somebody who is not 100% sporty. :rolleyes:
Clock