What do you eat after a long ride?

[marni]

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.

[azfiddle]

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.