cycling + nutrition
posted: September 16, 2009
In preparing for the Best Buddies Challenge 100 mile ride in 3 weeks, I have been asked by many about how and what to eat on the bike. The answer I give is pretty simple. I eat what fuels me and what settles in my stomach the best. It is all about trial and error. I have played around with different foods and liquids over the past several years and have finally found a good combination that works for me. Remember that everyone is unique and what works for one may not work for another.
Before I start my training for the day, I like to start out with eating a well balanced nutritious meal – oatmeal with walnuts and raisins, a splash of skim milk, and a dash of sweetener. This is my all time favorite pre-training breakfast. It gives me the energy I need to get going and fuel my body for the hard work to come.
During a long training ride, I consume 200 cals per hour in the form of liquid as well as gels. Throughout the duration of the ride I also eat solid food in energy bars, nuts, or sometimes a PB&J sandwich. I like to make sure that I am never at any point super hungry. Once you hit this point of being overly hungry, you risk the chance of bonking. Bonking, also know as “hitting the wall”, is not fun. To avoid this, I monitor how much I eat by keeping track of the time I am out on my bike. Make sure to hydrate even more if it is hot out.
Have fun out there….Cheers to safe riding!!