Early morning riders
#27
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I don't like the heat and have figured out that early is the only time of day tolerable for me to be outside. What do you morning people eat before a ride? I have been having food issues (I don't eat enough) and need ideas for how to fuel my body so I can get out and ride. I'm not trying to lose weight so not concerned about calories or fat.
hydrate a ton and
drink coffee
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I'm usually in the middle of a time-restricted eating (TRE) interval when my morning ride comes up.
Fasting before exercise and the effect on endurance, aerobic, and strength training 7-15-19
Fasting before exercise and the effect on endurance, aerobic, and strength training 7-15-19
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Fasted riding is a thing. You can roll out of bed, ride for an hour or more with no food and then have breakfast when you get home.
Alternatively, I sometimes snack on my first Clif bar as I'm pushing away from the garage. Especially if I'm planning on riding a bit farther.
Or I'll just eat a light breakfast that doesn't take time to make (cereal like raisin bran, granola).
Alternatively, I sometimes snack on my first Clif bar as I'm pushing away from the garage. Especially if I'm planning on riding a bit farther.
Or I'll just eat a light breakfast that doesn't take time to make (cereal like raisin bran, granola).
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2 x pieces of multigrain toast with almond butter & jam, some cheese, double espresso. This will last me about 2 hrs (30ish miles). If I think I'll be out past that, I'll bring a Clif bar which will extend me to 40-50. Yogurt with granola or muesli, some nut mix, dried or fresh fruit is a quicker meal, but doesn't last me as long. I also make my own 'energy drink' by mixing some dissolved raw sugar, lime/lemon juice (a tablespoon or so of each), and water. More fun to drink and seems to give me a bit more energy than water.
Not eating before a ride? No, thanks. Possibly ending up in a state of bonk and having a delayed reaction to hazards/motorists feels like driving drunk to me and me only, all you fasted training people can do whatever works for ya
Not eating before a ride? No, thanks. Possibly ending up in a state of bonk and having a delayed reaction to hazards/motorists feels like driving drunk to me and me only, all you fasted training people can do whatever works for ya
Last edited by autonomy; 08-14-20 at 02:50 PM.
#31
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I don't like the heat and have figured out that early is the only time of day tolerable for me to be outside. What do you morning people eat before a ride? I have been having food issues (I don't eat enough) and need ideas for how to fuel my body so I can get out and ride. I'm not trying to lose weight so not concerned about calories or fat.
I could not imagine doing more than a very short ride without any fresh fuel. I've always been slim and not susceptible to weight gain, even when not riding.
My regular ingredients:
Melon/grapes/berries (usually 1 or 2 types, depending what's in season)
Walnuts or Almonds
Banana
Soy milk
Orange juice
Old fashioned oats
Hemp seeds
Chia seeds
Wheat germ
Flax seed
Coconut oil
Nutritional yeast
Protein powder
Unsweetened cocoa
Pure vanilla
Cinnamon
Yes, it's quite the mix of flavors but goes together well.
#33
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I always ride first thing in the morning and rarely eating anything before heading out. This morning I did 30 easy miles starting at 5:45am with nothing but an espresso while getting dressed, and two bottles of water on the bike. I brought a gel, but forgot to eat it. This is typical for any ride under 2 hours. Nothing but water and gels.
If I'm going out for 2-3hrs, I'll have a banana or maybe some yogurt/granola or toast with peanut butter first, then bring a few gels along. Typically 1 gel per hour. I don't often do rides over 3-3.5hrs, but in those cases I'd probably think more about what I'm eating before, and plan a stop along the way at a coffee shop for something to eat, and also maybe use a sports drink in one of my bottles.
YMMV. I spent years in running groups that met early in the morning and everyone was different. I couldn't ever run with food in my stomach, and I think just got used to rolling out of bed and going.
If I'm going out for 2-3hrs, I'll have a banana or maybe some yogurt/granola or toast with peanut butter first, then bring a few gels along. Typically 1 gel per hour. I don't often do rides over 3-3.5hrs, but in those cases I'd probably think more about what I'm eating before, and plan a stop along the way at a coffee shop for something to eat, and also maybe use a sports drink in one of my bottles.
YMMV. I spent years in running groups that met early in the morning and everyone was different. I couldn't ever run with food in my stomach, and I think just got used to rolling out of bed and going.
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My early morning rides are before work and limited to 1-1.5 hours so I don't have anything to eat. A small glass of OJ is all.
For longer rides on the weekends, Oatmeal with a dozen or so almonds, whatever fruit I have available, some unsweetened coconut, and a bit of maple syrup or brown sugar. That will hold me for at least 50 miles.
I've discovered that at 64, I cannot eat eggs before a ride of any significant distance.
For longer rides on the weekends, Oatmeal with a dozen or so almonds, whatever fruit I have available, some unsweetened coconut, and a bit of maple syrup or brown sugar. That will hold me for at least 50 miles.
I've discovered that at 64, I cannot eat eggs before a ride of any significant distance.
#36
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I don't like the heat and have figured out that early is the only time of day tolerable for me to be outside. What do you morning people eat before a ride? I have been having food issues (I don't eat enough) and need ideas for how to fuel my body so I can get out and ride. I'm not trying to lose weight so not concerned about calories or fat.
i have a 20 kilometres ride to the city on the week days. This is only one way.
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2 x pieces of multigrain toast with almond butter & jam, some cheese, double espresso. This will last me about 2 hrs (30ish miles). If I think I'll be out past that, I'll bring a Clif bar which will extend me to 40-50. Yogurt with granola or muesli, some nut mix, dried or fresh fruit is a quicker meal, but doesn't last me as long. I also make my own 'energy drink' by mixing some dissolved raw sugar, lime/lemon juice (a tablespoon or so of each), and water. More fun to drink and seems to give me a bit more energy than water.
Not eating before a ride? No, thanks. Riding in a state of bonk and having a delayed reaction to hazards/motorists is like driving drunk.
Not eating before a ride? No, thanks. Riding in a state of bonk and having a delayed reaction to hazards/motorists is like driving drunk.
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#39
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He makes a valid point, if you're eating normally, there's no way you can wake up in a bonking state without any glycogen stored up. I got up this morning and had a coffee and rode 90mins, that was 1050 calories, as measured with a power meter. I then immediately took my son out to ride on the minuteman trail for 2hrs, that was only 265 calories as measured with my power meter. I did not eat and certainly did not bonk. Unless you're deliberately under carbing, there's really no way to be that depleted.
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When I was putting in 2 hr rides before work (5 - 7 am), I would eat during the ride, not before.
My stomach wasn't ready for food when I got up (4:30ish), so I would eat about an hour into the ride. I'd eat about 250 kcal, i.e. a Power Bar (dating myself), or banana, or half a PB sandwich, or 5-6 fig newtons, etc. Then I'd get home, shower/shave, eat breakfast, go to work.
You should experiment to see what works for you. I found that my eating habits needed to be trained too: it felt like I was better able to digest and use calories eaten on the bike after doing it for a while, whereas the first couple of times eating on the bike left me feeling a little bloated and gassy. I suggest trying various strategies for a minimum of 3 weeks or so (assuming 3-4+ rides/wk) each. See how each feels.
My stomach wasn't ready for food when I got up (4:30ish), so I would eat about an hour into the ride. I'd eat about 250 kcal, i.e. a Power Bar (dating myself), or banana, or half a PB sandwich, or 5-6 fig newtons, etc. Then I'd get home, shower/shave, eat breakfast, go to work.
You should experiment to see what works for you. I found that my eating habits needed to be trained too: it felt like I was better able to digest and use calories eaten on the bike after doing it for a while, whereas the first couple of times eating on the bike left me feeling a little bloated and gassy. I suggest trying various strategies for a minimum of 3 weeks or so (assuming 3-4+ rides/wk) each. See how each feels.
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He makes a valid point, if you're eating normally, there's no way you can wake up in a bonking state without any glycogen stored up. I got up this morning and had a coffee and rode 90mins, that was 1050 calories, as measured with a power meter. I then immediately took my son out to ride on the minuteman trail for 2hrs, that was only 265 calories as measured with my power meter. I did not eat and certainly did not bonk. Unless you're deliberately under carbing, there's really no way to be that depleted.
#42
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I'm not that surprised to hear that someone on the internet knows more about my body's metabolism than I do My original post stated, in simple terms, that I would not want to have the displeasure of riding without having a meal because I find it dangerous. I have been there for various reasons and it's not pleasant. If not eating works for some of you, great! What's the point in being snarky about it? Someone is hangry?
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
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#43
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Well, the snark is likely because your comment on being in a bonked state first thing in the morning flies in the fact of how things generally work, that our bodies carry 2000 calories of glycogen if you're eating normally. Not to mention that depending on the intensity folks burn more fat than carbs, so when recreational/non-competitive cyclists overemphasize carbing up first thing in the morning it sets off my alarm because caloric needs are less for non-competitive folks.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
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#44
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#45
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Well, the snark is likely because your comment on being in a bonked state first thing in the morning flies in the fact of how things generally work, that our bodies carry 2000 calories of glycogen if you're eating normally. Not to mention that depending on the intensity folks burn more fat than carbs, so when recreational/non-competitive cyclists overemphasize carbing up first thing in the morning it sets off my alarm because caloric needs are less for non-competitive folks.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
Jeez. All I'm saying is I most of the time I prefer to eat before riding. Not carbing up. Not waking up depleted.
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#46
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For me, anything under two hours is nothing, or maybe a banana. Upping it to 2-3 hours means definitely a banana, and maybe a little more. For long rides, 3+ hours, this will sound weird but I scramble four eggs the day before and eat the first thing. My stomach can't handle the sugar in the gels and bars that it would take to fuel long rides, and I'm able to ride well enough with the eggs in me (I don't start fast on a 3+ hour ride) that it keeps me going way better.
For you, with your stated issue being getting enough, you might want to try two eggs ahead of time and see how it goes; you might be surprised at how easy they are to digest. Difficulty getting enough on long days was what drove me to experiment with it.
For you, with your stated issue being getting enough, you might want to try two eggs ahead of time and see how it goes; you might be surprised at how easy they are to digest. Difficulty getting enough on long days was what drove me to experiment with it.
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I don't ever remember waking up in a state of bonk, I also never bonked on a ride yet. I do a lot of early morning rides in a fasted state, it's my favourite time to ride... When I wake up in the morning I have plenty of fuel and energy to sustain a 2-3 hour ride. I have also done many early morning weight training workouts in a fasted state, no problem at all....It has a lot to do with what you eat and how much you eat the day before. It's also about training your body to be able to function without food...Human evolution has designed the human body to be able to skip meals and still be able to function, or else we would all become extinct.
#48
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Ya'll jumping to conclusions. I've never woken up feeling like I was "bonking" and I never stated I do. But if I don't eat and do a hard workout, expending half or more of my daily recommended calorie intake, there is a higher likelihood of "bonking" (or an even higher displeasure of feeling hungry), which is what I'm trying to avoid of the time.
Jeez. All I'm saying is I most of the time I prefer to eat before riding. Not carbing up. Not waking up depleted.
Jeez. All I'm saying is I most of the time I prefer to eat before riding. Not carbing up. Not waking up depleted.
Not eating before a ride? No, thanks. Riding in a state of bonk and having a delayed reaction to hazards/motorists is like driving drunk.
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#50
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Well, the snark is likely because your comment on being in a bonked state first thing in the morning flies in the fact of how things generally work, that our bodies carry 2000 calories of glycogen if you're eating normally. Not to mention that depending on the intensity folks burn more fat than carbs, so when recreational/non-competitive cyclists overemphasize carbing up first thing in the morning it sets off my alarm because caloric needs are less for non-competitive folks.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
Again, to go back to my rides today, my first ride was a normal training ride for me at my endurance intensity, I utilized over 1000 calories in 90mins. My 2nd ride was 9mph average, 250calories, over a 2hr period. That, to me, is more reflective of what more average cyclists actually expend. The way people discuss eating for rides you'd think they were preparing for a race or something. Reality is caloric/carb needs are vastly overblown by folks on forums like this.
I don't think I could do a lot of VO2max work fasted, but the point of these is to improve fat utilization, so as long as I'm not going super far or digging super deep, I am good. Didn't even run into any cars or pedestrians.