Another Nutrition Question

[annerol]

Hi Sarah,
I'm a newbie, so I've been asking lots of questions and doing lots of reading. Perhaps you aren't interested in after- ride nutrition; however, with all the pre-ride and during ride responses, I thought that I might just chime in. Realize that this is all theory- not my actual longstanding experience yet.

for what it is worth...
nutrition throughout the week is going to directly affect your performance. eat healthfully and definitely eat carbs the evening before a long ride. day of: eat 2 1/2 hours before ride, drink LOTS of water. 1/2 hour before ride, consume another 16 ounces, plus 60- 100 grams of carbs. during ride, hydrate before you are thirsty, and eat before you are hungry. suggested 16 pz. fluid every hour. constantly snack (pretzels, trail mix, fig bars, fruit, sports products). definitely drink a sports drink to replace electrolytes, potassium, etc. be sure to ALSO DRINK WATER, AS JUST SPORTSDRINK can actually dehydrate you (read more from link below). anyway, this is all stuff you've heard. what i wanted to say, was that builing muscle and recovery is the KEY to improvement, so AFTER your ride is equally important to your training goals. eat 100 grams of carbs within 1/2 hour of compelting the ride, and then again 2 hours later. otherwise, your body will take nutrition from--- (and here I don't remember the phrase)--- but it is generally that the lactic acid (not the right word- can somebody more knowledgeable help?) will build in your muscles and increase likelyhood of injury and painful muscles.

also, if you just want some really great information about training, nutrition, health, etc., go to Aidslifecycle.com and look over the website. I'm constantly referring to the plethora of info they have there, because I'm training to do 585 miles this June over a one week period. all kinds of good stuff to know. also, i love to hang out at the bookstore and read the nutrition chapters in cycling books.

best of luck to you! hope this response wasn't out of thread interest.
Anne

[RoadRaven]

Hi there everyone... I'm a newbie here too... great little forum, btw...

And Sarah, my reply probably endorses what most others are saying

I avoid high sugar things, particularly just before I get on the bike.

Carbo-loading the night (or a few hours) before is good to give your body some reserves.

Most of my rides are in the morning, and for breakfast I like;
eggs on toast, or
a banana sandwich (or mashed on taost), or
muesli and yoghurt

I don't like to eat during the ride, it just sticks in my throat. That is something I know I have to work on...

A small can of creamed rice or a vegemite &cheese sandwich are what I most want when I get back home.

[CorsairMac]

Hi there everyone... I'm a newbie here too... great little forum, btw...
A small can of creamed rice or a vegemite &cheese sandwich are what I most want when I get back home.

Ahhhhh NOW I know where you're from! I wasn't sure if you listed Middle Earth as your personal preference but when you said vegemite - it gave you away. We don't have vegemite here in the US but I know it's HUGE on your side of the world!

Welcome to the board Raven - it's fun having you here!!

[RoadRaven]

*picks up karaoke mic*
"He just smiled and gave me a vegemite sandwich... and said... 'Do you come from the land down under...' "


Yes, thats me, Corsair, I live in Middle earth, 2 1/2 hours drive (about a full day of nasty hill riding) from Mt Doom!

I appreciate the welcome

I have been looking for a forum like this cause I am relatively new to cycling - I'll fill in that thread where you intro yourself as soon as I get my av sorted.

[poison tumac]

The night before a big ride (where I'll be out all day and riding hard), I'll eat a lot of pasta. I basically stuff my face until I can’t eat any more. Then I'll wake up in the morning and eat some pancakes, again, I eat a lot of them, and a power bar one hour before I ride. I may feel a bit full for the first half hour or so, but in an hour or so of riding the power bar kicks in, and in hour two the pancakes kick in. I'll usually eat one power bar an hour after the second hour of riding. I'll also eat almonds, pretzels, and dried apricots if I don’t feel like power bars, eat those constantly. By hour four or five the pasta starts to really pay off. It's also a good idea to have some goo to eat (I like hammer gel), and an electrolyte powder (HEED) for warm days.
When I get home from a ride I try to eat within an hour of when I get home. Your body absorbs the most amounts of nutrients after you've been riding, and helps with recovery.
Hope this helps

[RoadRaven]

I read the other day that you should start carbo loading about 3 days out from the "event"...

[Dogmama]

Well, we're all different. I usually ride first thing, so it's coffee (for a ride under 1.5 hours) and maybe some oatmeal for longer rides. If I ate a bunch, especially fats, I'd be talking to Ralph. I do take Clif bars along & refuel during longer rides. Had my first "Goo" pack yesterday, it was gross going down but it sure worked well! I was on a 55 mile ride at a fast pace and I really needed something more than what was in my bottle.

[alison_in_oh]

I read the other day that you should start carbo loading about 3 days out from the "event"...

Carbo loading is about a week long process of first depleting muscle glycogen with a strict low-carbo diet, and then supercompensating to shock your system into increased muscle glycogen storage with several days of extremely high-carbo eating.

I don't think pasta dinners one or even three nights before an event are anything but good mojo.

[Trek420]

RoadRaven posts "I read the other day that you should start carbo loading about 3 days out from the "event"..."

According to my sources (JD Power focus group of women riders waaay hecka faster than me) that's strictly for the guys.

Women due to our vastly superiour ability to use fat for fuel should concentrate on a balanced diet, meaning all four food groups:

* chocolate
* fats and/or good wine
* caffeine
* cheese

jk about which four food groups, serious as a heart attack about the balanced diet as opposed to pasta feed thing.