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WONGERCHI's Photo WONGERCHI Posts: 3,889
6/22/09 4:40 P

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EMILYSEXTON:
There is a huge difference between what you eat on the bike and what you eat off it. While even the leanest person has more than enough fat to go for ages, our muscles only carry enough carbs to last about 1.5 hours on average. We burn fat in the flame of carbs, so when the carbs run out, it's game over. That's called bonking - you'll know when that happens. Even if you don't bonk but run your carb stores low, you'll come home and eat everything in sight as your body tries to replenish.

The reason why a lot of people eat and drink high GI products on the bike is because they want to get in easily metabolisable carbs to "top up" the system. When you're on the bike you want the energy to be available RIGHT NOW and not sit in your stomach digesting. Lets say you eat after 1hr - if you eat complex carbs (i.e. low GI), then it'll take 30-45 minutes before the carbs are converted into simple sugars which can be used for fuel. The problem there is that your muscle glycogen stores have run out and you're bonked before you've digested. If you have a high GI meal, your muscles will get their fuel within 15-20 minutes and you don't bonk.

Remember, you don't need a lot. I need 200 cals/hour. Eating is NOT cheating on the bike, especially once your rides head north of 1hr. I'd rather eat properly on the bike but burn 600 less calories on a 3hr ride and eat within my cal range for the rest of the day then not eat, bonk after 2hrs and stuff my face for the rest of the day!

After riding you want to get in something with a 4:1 carb:protein ratio. Glass of chocolate milk is ideal for this. I'm lactose intolerant so I go for a turkey sandwich normally. If I finish around a meal then I'll incorporate the snack into my next meal and then eat normally.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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EMILYSEXTON's Photo EMILYSEXTON Posts: 31
6/22/09 12:39 P

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hmmm i am wondering i see a lot of people eating and drinking high GI foods, sport drinks, crackers ect. I don't eat any refined flours or sugar. I do eat lots of fruit and whole grains but no crackers, drinks or anything with any type of sugar in it. (Many people in my family have suffered and died from diabetes. I don't have diabetes but I am determine not to join them so i monitor my blood sugar closely)

I think maybe i am not eating foods after my rides with enough sugar....next ride i will come home and eat big ear of corn see if that makes an impact.

Thanks again!


- dwell in possibility - Emily Dickinson

“When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid” - Audre Lorde


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SARAHGMD Posts: 834
6/22/09 11:20 A

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I think eating on the bike is good.

I find that when I finish the ride a tall glass of soy milk (lactose sensitive, so I don't do regular milk) mixed with Gatorade powder (it sounds scary, but it's disturbingly tasty even when you don't need it) kills the must eat now impulse.

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MAKULEWAHINE's Photo MAKULEWAHINE Posts: 1,032
6/22/09 10:48 A

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I couldn't agree with you more. What a good idea to set a timer. Even though I don't "train" as such, it is still important to keep fueled up as you go. Thanks for the good ideas.

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WONGERCHI's Photo WONGERCHI Posts: 3,889
6/22/09 10:35 A

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The best way to control after ride calories? Easy....

EAT ON THE BIKE.

I've just come back from a weekend in Lake Placid training with some of the IM folk. Because my events are shorter I did 2x ~3hr rides (55-60 miles) and a 10k run off the bike on the Saturday, for an average cal burn of ~3500 per day. I'd go for a workout in the morning, get back to the hotel, stretch, shower and then go out for lunch with the DW. Lunch was slightly larger than normal, and then I ate normally the rest of the day. Repeat on Sunday.

How did I avoid the after workout binge? Because I have a good nutrition plan ON the bike. The rule I swear by is 1 cal per lb of bodyweight per hour for any ride over an hour.

For me this is 200 cals, I get 100 cals from sports drink and the other 100 from gels. I don't do real food when I train. I'm a salty sweater so I add in some salt tabs every hour and I feel just as good in the 3rd hour as in the first. It's not protein you want but CARBS - a variation on the rule above is 0.5-1g of carb per kilo of bodyweight per hour.

I set my cycle computer/watch to beep every 15 minutes so that I can have a drink. I make sure I finish a bottle every hour and rotate it to the back. Gel happens every 45 minutes.

Works a treat.



EDITED for typos

Edited by: WONGERCHI at: 6/22/2009 (10:50)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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MAKULEWAHINE's Photo MAKULEWAHINE Posts: 1,032
6/22/09 10:33 A

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Sounds like you are on the right track. The protein after is to help your muscles repair and replace the carbs you used up during the ride. Supposedly within 20-30 minutes after you finish is the optimal time.

I like to take apples with me for the same reason you take the jicama. Sometimes I take orange slices too but that is a little messy and sticky. Keeping hydrated is especially important in the humidity for me.

Congrats on that next pound. Just keep at it and you will succeed.

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ROKERSHNER's Photo ROKERSHNER Posts: 24
6/22/09 12:22 A

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We're starting to get into the good ol' heat/humidity of MO in the summer time. I've found just recently that carrying baby carrots and jicama...especially the jicama...make a great snack while I'm riding. They're cool and have a high water content, too, so they help with that, too.

So, am I hearing you guys right in that if I'm going to drink a protein drink, do it AFTER the ride? I wondered if I should do it before or after. Can't do 2 a day as it puts me over my protein requirements if I have any other meat the rest of the day. I don't care about "bulking up" muscle, I just want to lose weight and tone muscle.

Thanks for the help!

By the way...after the initial 5 pounds that came off easy, I FINALLY lost a pound last week! Yippee!

Edited by: ROKERSHNER at: 6/22/2009 (00:24)
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BILLALEX70's Photo BILLALEX70 Posts: 10,196
6/21/09 4:08 P

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I read that dried fruit is just as good as any of the "energy" gels. I pack a snack baggie with dried cherries, Honey Nut cheerieos and pretzels. I still like Jelly Belly Sport beans while I'm riding.

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
Lance Armstrong


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IRISH98's Photo IRISH98 SparkPoints: (18,717)
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6/21/09 1:29 P

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You want to make sure you are fueling your body throughout the day, not just after you exercise. Like someone else said, protein and complex carbs are great. You also should eat/drink on the bike. Drink every 15 minutes, and eat every ~30. It's better to go by time than mileage because, for example, if you are going uphill, it will take much longer to cover a set amount of miles than it would if you are going downhill. Then when you get home, you want to refuel with healthy choices.

2010 Goals:
Get under 6 hours for a half Ironman triathlon
Get under 8 min/mi for a 5K - DONE 4/3

2010 Big Races:
Jan 15-17 Bermuda Half Challenge (8:15 Mile, 1:01:20 10K, and 2:11:32 half marathon)
June 6 Mooseman 70.3 triathlon (6:30:25)
Aug 22 Timberman 70.3 triathlon (6:10:14)


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EMILYSEXTON's Photo EMILYSEXTON Posts: 31
6/21/09 12:33 P

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Thanks everyone! Great suggestions! Britans i like the idea having something ready to eat when i get home. I ride with a camel back and definitely get enough water. I also usually bring a light snack like string cheese and an apple but it sounds like I may need more protein. I'll bring along a protein shake next time!




- dwell in possibility - Emily Dickinson

“When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid” - Audre Lorde


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MAKULEWAHINE's Photo MAKULEWAHINE Posts: 1,032
6/21/09 12:03 P

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I went on a 50 mile ride yesterday and the mistake I made was not drinking enough water. I usually have a camelback that I use so don't have that problem. I don't know where my head was. So the most important thing to do is drink a lot of water and I use gatorade to make sure I'm in balance. I also have a protein shake ready for me when I get home. You can buy ready made ones but I use Naturade whey protein with milk and a banana smoothie.That has a good balance of protein and carbohydrate that your body needs. I also make sure to eat while I am riding. Trail mix, protein bars, etc. Keep on riding. You will find what works for you too.

Edited by: MAKULEWAHINE at: 6/21/2009 (12:04)
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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (130,048)
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6/20/09 10:45 P

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I find I do much better if I eat just a bit during my ride. I usually take Fig Newtons or cheese Ritz with me and eat a small something about every 15 miles.

beverly

One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal and log
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily

August 2014 goals:
1) Get my nutrition back under control and record daily
2) Finish the forest service quilt and wall hanging
3) Ride my bike 25 miles a week
4) Clean and de-clutter one room each week


_______

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MTNBIKENV's Photo MTNBIKENV SparkPoints: (15,447)
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6/20/09 4:17 P

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I've logged 100 miles in the last couple of days. All I do is eat. LOL Listen to your body.. it's good to be wise, but don't deny your body what it needs to refuel.

Marnie
RENO, NEVADA

A ship is safe in harbor, but that's not what ships are for.

SARACYCLE's Photo SARACYCLE Posts: 329
6/20/09 2:58 P

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Hi Emily,
Wow, that was a lot of energy expended in your ride, so no doubt you would consume the calories. I just got in from a 23 mile ride in 'piping' hot weather! I took a camelback w/ 54 oz. of water, a 20 oz. bottle w/ enduralite liquid, as it helps during the heat. When I got home, another 16 oz of water with Recoverite. Then for lunch, a salad with 1 tsp. olive oil and vinegar, topped with 7 steamed shrimp. Did I mention more H20? It helps for me to continue to drink water. I'm so serious about losing the weight; I'll have a light supper. It's hard! I had a diet setback this week, but am back at it again, now with a vengeance. You keep riding and keep encouraged!

Sarah


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BILLALEX70's Photo BILLALEX70 Posts: 10,196
6/20/09 2:56 P

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Emily I had the same issue here a couple weeks ago. My big rides are usually on Saturday which is also my cheat day. Two weeks ago I rode 63 miles and got home starving. I ended up eating over 6000 calories that day! Needless to say I didn't lose any weight that week. My caloric burn that day was about 2500 calories, but it didn't make a difference. Everyone's needs are different for their goals though.

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
Lance Armstrong


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LISALALA1's Photo LISALALA1 SparkPoints: (46,845)
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6/20/09 1:43 P

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That was quite an adventure you had there. I usually have a protein shake with whey after my rides. I also freeze my water and it seems to last longer,all in my head I know lol. I'm in FL, it's so hot and humid out, almost unbearable.

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LLCURTS's Photo LLCURTS SparkPoints: (88,704)
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6/20/09 1:01 P

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We usually take high protein energy bars and fruit as well as lots of water on our day outings. So we keep full - plenty of water helps. Taking water breaks often helps. But usually the next day is when I want to eat a lot - I figure the body needs it as long as it is good choices - I listen to the body and eat.

Edited by: LLCURTS at: 6/20/2009 (13:02)
Linda
Doing all things through Christ who gives me strength.



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BRTRAINS's Photo BRTRAINS Posts: 481
6/20/09 12:56 P

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Hi Emily

Make sure you eat something before you ride first.
make sure it has protein and healthy carbs.

Drink lots of water throughout your entire ride.

Have something ready as soon as you return home so it is healthy and filling.
maybe a nice big salad with plenty of crunch vegetables on it and chicken. Again the protein. The trick is to make sure you make this meal before you leave.
A nice healthy turkey burger already cooked so all you have to do is quick heat it up and more vegetables.
get full on the high fiber stuff.
later if still hungry have some 100 calorie popcorn. it is a snack I have every night (although I use an air popper) It is something that takes time to chew and by the time the bowl is done you feel fuller..
A protein bar during your ride would help also.

Good luck and happy cycling.
You must have been so drenched after that ride no wonder you were so hungry I would have been also lol



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EMILYSEXTON's Photo EMILYSEXTON Posts: 31
6/20/09 12:42 P

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Hi every one,

I had a fun and crazy ride yesterday. It started with a 3 mile climb on a sunny day, then a crazy wind storm hit and it was 12 miles flat against the wind, and finally it started pouring rain and it was 3 miles on hills again back it then rain. Though i did get walk some of that 3 mile back cause i was tried and it was raining so hard i could barley see. When i got home; after a warm shower, i was starving! I swear i ate all night. I usually allow an extra 300cals on days i ride but sometimes i feel just ravenousness after a ride. Do guy have any tips for controlling post ride calories?


- dwell in possibility - Emily Dickinson

“When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid” - Audre Lorde


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