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So as I prepare for the Century ride, I have figured out how important eating and drinking is on the bike. I'm doing fifty plus mile rides three times a week.
But I feel crappy when I get off the bike after my shower. My throat is tight, my sinuses are drippy, and I feel like I am having a small panic attack.
I start plugging water and carbs, and usually within an hour I am feeling better.
Just curious what you all are eating after a long ride. Thanks for your help...
Orange juice. Other than that, it depends on where I am. Frozen yogurt with fruit blended in, a sandwich, baked potato with cheese, burger or a hotdog...
Any ride longer than 60 miles earns a cheeseburger and fries at Five Guys (awesome burger place near here). But that is generally dinner several hours afterwards, not my immediate post-ride meal.
1. lowfat vanilla ice cream or frozen yogurt in coffee- decaf or regular, depending what is left over from breakfast.
2. homemade iced latte and a homemade biscotti
3. a huge bowl of fresh fruit, washed and chunked.
My after ride routine especially on longer or harder rides (35m+, or over 16 mph) is to chug some water, wipe down the sweat, flip the bike, check the tires, wipe down the sweat, chug some water, wipe down the tires,wipe sweat,chug water, clean the brake pads,continue to wipe down sweat and chug water as needed, clean the tire side where the brakes hit, clean the chain and the pulley wheels, wipe the dust and dirt of fthe bike,wipe and drink, lube and treat chain as needed, flip the bike upright, air the tires, give it a loving pat while packing it securely, go inside, take off my bike shorts and put on a pair of baggies, make my drink or snack, sit down on the floor and stretch while sipping or nibbling. When I finish the drink or snack I take a shower and then fix some real food.
Sometimes just taking 5 minutes to sit and drink or do something routine and relatively mindless will give your stomach a chance to unclench and your nose to drain.
Find whatever works and then make it a routine so that you don't have to think about it. Your brain will retrain itself to accept that the ride is over and make adjustment accordingly. This is especially true of longer rides, the routine helps your brain reset itself from the riding rhythm and whatever midset you ride in, into another that says, ride over back to reality, but there are rewards coming.
Of course all of this is based on the fact that I ride solo, primarily from home and do longer distances more often than not.
The message we've gotten from the Carmichael Training systems coaches this fall, and the Nancy Clark nutrition books is to eat within 30 minutes after your ride, a lot of carbs and some protein. Your body wants to be refueled right away because it doesn't realize you've stopped exercising. Then you can keep eating later on- lunch or dinner or another snack.
Smoothies are a great way option- fruit, juice and non-fat milk (or soy milk) and some yogurt. I sometimes drink an iced mocha or iced mocha frappucino especially when it is hot out.
My husband adds other stuff, like ice cream to his smoothies... and he adds peanut butter and grape nuts into his smoothies, but I don't want the ice cream calories and I am not tempted by the grape nuts.
hey, that was my answer! Well, the everything part, anyway...Quote:
Originally Posted by softthings
Loves me a chai latte right after a ride though. Incredibly refreshing, surprisingly refreshing, don't you know.:D
Chocolate milk. It's my go-to recovery drink.
If there's leftover pasta, that's what I'll have. And low sodium V8.
That rule about within the first half hour is important. Even if you feel like you don't want to eat, get some carbs in right away.
It depends on how long a ride it was. If it was a longer ride (>40 miles) then chocolate milk and potato chips at the end of the ride. Often I will have a small cooler with me in the car and I will already have ch. milk/chips with me - OR a Trader Joe's low fat chocolate yogurt parfait.
For a shorter ride I will just have some chocolate milk, for longer rides I will have more to eat when I get home - some carbs but more protein - it depends on how many carbs I had on the bike. I nibble for a little bit and then have a real good meal a few hours later - especially after a long ride. The body does need refueling after riding.. I have found this makes a real difference the next day as well, especially if I want to ride the next day. I make myself eat when I get home even if I don't really want it.
After this week I will be able to ride from home so will be able to change things up a bit.
You gals are so lucky to be able to eat dairy. I am allergic which limits me terribly. Thank goodness for hemp milk, that truly has been a saviour.
Pasta does seem to be working for me pre and post ride.
I always found that I got a splitting headache if I didn't eat within 20 minutes of getting home. I started eating before I took a shower.
Salt, fat and protein are my friends. If I ride on the bike trail, there's a cafe right next to where I park. I drop the bike off in the car, use their bathroom, then get a sandwich, chips, water and a coke. (Can you tell I'm not counting calories here?) I did gelato once when it was too early for lunch. That...may or may not have been a good idea. :o
Lisa, I'm not lactose intolerant but I still prefer soy milk (chocolate!) after a run/ride!
Milk substitutes don't normally have the protein you need for recovery. I'll usually toss in a scoop of Garden of Life protein powder and some fresh fruit and make a smoothie. Love my stick blender!
I've never heard of sinus issues as a symptom of low blood sugar or glycogen depletion though. :confused: I wonder if you don't have some kind of allergy going on. Myself, I get allergy relief from the way sustained exertion suppresses my immune system, so the symptoms can return with a vengeance once I'm done, but they don't come back worse than they were before the ride.
Eh, I'm not as focused on protein. My boyfriend used to make me drink those protein recovery drinks and they never really helped. Plus (to me) they tasted awful and I couldn't stand the texture.
I think protein is supposed to help women if they are attempting to lose fat & keep muscle, but exercise doesn't seem to affect my weight in the slightest.
Here's an interesting note from the NY Times about women and protein, too. Not to be contrary, because I think it has a lot to do with age and hormone levels, but I just felt like throwing something else into the mix. And I like the lightbulb moment in the article that - gasp! - men and women are different!
peanut butter, honey and banana on a whole wheat bagel before ride, biiiiiiig banana/blueberry/strawberry/protein powder shake with added omega 3 oils after. and then a beer after I've hydrated.
I found something at the store yesterday that I've not seen before...peanut butter mixed with dark chocolate.... I can see that picturing in recovery snacks - whenever the injury is healed and I can ride far enough to warrent it :o
Lots of good ideas here though, and will use some of them. Now that I will be able to actually ride from home I will have to try some of the smoothie ideas!
I tend to feel like a bottomless pit after long rides...:eek: So among other things, I usually eat a whole-wheat mini bagel with natural PB, along with a container of Chobani or Fage plain greek yogurt with some honey, a heaping tsp. of flaxseed, and some homemade granola mixed in. Those are my after-ride "staples", but I generally don't stop there and sometimes end up having a bowl of cereal or half a turkey sandwich. I also usually crave something salty after a ride, too...so a few pretzels dipped in hummus tend to be on the menu. If we have low-fat chocolate milk in the fridge, a cup of that will get added to the mix as well. :D
Real food. Whatever happens to be around and sound good at the time. Eggs and toast, pasta, sandwiches... Today was soup and salad, with a big hearty wheat roll.
I'm more selective about on-bike meals than I am about post-bike meals.
I *love* the idea of the SHOWERBEER, but I have yet to actually try it.
For now: chocolate milk, usually followed by a burrito the size of a baby.
-- gnat!
My weight's reasonably stable. If I don't get enough protein, I'm excessively sore and I can't get stronger.
Chocolate milk or a Carnation Instant Breakfast right after the ride. If I take in protein, I find I'm not ravenous and searching the kitchen cabinets looking for something to satisfy me 2 hours later. I also like a Diet Coke with lots of ice in the summer.
What's this gem called? Did you find it at a specialty store or general grocery? Yum!Quote:
Originally Posted by Catrin
I had to dispose of it since I had no control - it is quite yummy :o The next time I see it at the store I will see who makes it. If I could exercise normally I would have kept it :)Quote:
Originally Posted by Tabby
mmm well a good couple of hours after a long ride I'm munching on EVERYTHING but I do try to eat a bannana shortly afterward I've finished the ride :) hope this helps!
Oh, also read this and found it quite interesting...
http://www.suite101.com/content/what...-a-race-a16626
I like bananas post-ride. If I were starting and ending from my house, the banana would be easier. But since most of my long rides start from the car,bananas tend to get...funky by the time I get back.:eek:
An apple and peanut butter makes a good pre- and post-ride snack. I just try to sneak in a little extra salt and protein if it's post-ride.
Nutella is hazelnut butter. But I can't have that around the house, either.
I am ravenous after rides, even short ones. I also get hungry right as I start riding, even if I have eaten within an hour before starting.
I try to get a good proportion of protein and carbs, real food after a ride. Although, if it's a short ride, a Luna Bar will usually do. I like chocolate skimmed milk, but it's not enough after a longer ride.
I don't have junk in my house, so I try to give in to my cravings, even if it means I eat less later in the day. Otherwise, I just don't stop.
PBJ and a glass of lactaid milk as I am lactose intolerant. If I am still hungry, I have a V8 and a banana.
If I am not near home, I have the banana I took with me along witih a Powerbar protein bar (peanutbutter) and what is left of my GU electrolyte drink. That will tide me over till I get home, as I really need to eat after a long ride. If I am near a yogurt place, and I have my lactose pills with me, I get a banana split yogurt.
Heck, even after my short commute to work, I arrive hungry. So I make up a rice cake with peanutbutter on it, and a red tea with honey and cinnamon. It's a nice relaxing moment to start what will be a hectic day.
Salmon Burrito(or sans burrito).
In skillet cook salmon with Ghee or olive oil, mix in garlic, onions, some form of hot peppers. Add 2 eggs(whisked) and a handful of walnuts(oils in walnuts help your body absorb and process the goodness in the salmon).
Then heat up wrap, remove from heat and add hummus. Next, put scrambled eggs/salmon mixture in, top with tomatos and avocado.
wrap up and enjoy!! If I didn't ride as long, I will remove the wrap and eat it as scrambled eggs w/salmon and veggies.
You should start riding after have the meal at least 30 minutes later
A Coke. I also crave something like a baked (or boiled) potato, sometimes pasta, and a small piece of lean meat.
Spam! :D
Chocolate milk and a big bowl of pasta (if I can convince my husband to cook it for me).:D
these days my personal favorite after riding and exercising is homemade hummus with homemade cranberry sauce (1 c water, 1 bag cranberries, 1 cup sugar, boil 10 minutes, cool and squish it all through a strainer- yumm) on a flour tortilla, english muffin or whole wheat bagel.