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20

There is an interesting Q&A on independent.co.uk (though it dates from 1995) talking about bananas and tennis... Q. Witnessing players at Wimbledon chomping their way through pounds of bananas between games prompts the question: who began this sporting food fad and are there sound nutritional reasons for the players' preference for ...


13

The simplest advice is: just keep it up. Give your body time to adapt to the new workload you're putting on it, and it will get easier and easier. For drinks, you can buy gatorade powder and mix it yourself at home. $19.49 for 9 gallons of gatorade is way better than paying retail price for a quart at a time. As I understand carb loading, it's not ...


11

A few years ago I ran across a recipe that Team Garmin uses (or did at the time). It's boiled potatoes with a bit of olive oil and salt. If you wrap it up right it's easy to carry, unwrap and eat while riding. I'm not sure how many of these you could carry. I've tried it on medium rides (40 to 50 miles) and they were great. I can't find the text of the ...


9

Entirely depends on the lenght of ride. If you're riding for less than 2 hours then your body already has everything on board that it needs. If you're working for more than 2 hours you should eat complex carbs (pasta, oatmeal) 2 hours before the ride so that they have time to digest before you actually need them. Also eating too much just before can limit ...


8

Real food like bananas are better than processed food any day. Don't ditch old school foods. Remember when they said that magarine was better for you than butter? 30 years later, the find out trans-fats are bad. The banana stands the test of time. Gel packs and bars won't. Keep at it brother!


7

I think that is question can at least be partially answered by whether or not you can tolerate food in your stomach. While having a big heavy meal would probably be bad, having something in there, plus doing some refueling along the ride will help you keep from bonking and also make sure you are not running on a deficit for the rest of your day. I find ...


7

The canonical recommendation is for "a complete and balanced diet". Whatever 'supplements' you might need depend on what your current diet is. The recommendations I've been given (I'm 50 and commute 24 miles/day) from a dietitian are vitamin D (because I live in Canada - I suspect that recommendation is obsolete currently while I'm commuting 2 hours/day in ...


7

A couple of potential quick fixes: Slow Down A Little If you cycle a bit slower (5-10%) you should find that takes a lot less out of you and it will only add a few minutes to your commute. Take The Bus One Day A Week If you exercise 5 days in a row you're going to feel tired, particularly on the 4th and 5th days. If you work Monday to Friday then try ...


6

Yep: Keep doing it. When I commuted regularly (10 miles each way but with a 25 mile "shortcut" in the morning) I had more energy than I do now (though admittedly that's in part because of several medical problems). Get a decent amount of carbs, especially in the PM, somewhere between noon and 2 hours before you depart. Don't try to break any records, ...


6

Chris's answer is good if you are planning for some serious training/ride. IMHO, if you ride just a few Kms there's not even need for a particular diet, as long as it's mixed and well balanced. I stick to such a regular diet for rides of 50 Km or less, otherwise some tuning (as described by Chris) is needed.


5

Eating shouldn't be an either/or activity, but you're right to question the items and the timings. You should be looking for something slow release before - so the fats in a muffin combined with the slow release carbs in the dough are cunning (my favourite is a jam sandwich - fast release fructose from the jam, inhibited a little by the fat in the butter, ...


4

Another idea: Dried apples. Not the ones you buy at a store, but ones you make yourself. Slice apples VERY thin (an apple slicing machine is good for this), spread them out and dry them in a dehydrator or warm oven until totally, crispy dry. Then place in zip-lock bags. They melt in your mouth, taste like candy, and are loaded with sugar (and a bit of ...


4

I bike commute and do a lot other exercise, and have learned that it is indeed possible to eat too much before a ride. If I'm going to be biking early enough in the day, I'll usually just eat a very light snack, like a banana or a glass of smoothie or juice, and depending on the length of the ride, have a snack bar or juice box part way through the ride. ...


4

That depends on the type of ride, but generally something not too heavy with plenty of complex carbs is good before a long ride. You want something that is going to release plenty of energy over the course of the ride. Porridge, maybe with yogurt and stewed fruit, works really well for me. After a ride, there's a 15 minute recovery window where you want to ...


4

No. Dietary supplements are not recommended. Just the all-you-can-eat I-don't-have-to-count-calories cyclist-special-diet of a hearty, big, evening meal. Years ago, when I did a shorter journey than yourself but with a fair amount of free-wheeling/climbing I asked my doctor why I was getting so many colds/feeling-run down. He explained about my immune ...


4

You should pick whatever bike and style of riding you will enjoy enough to ride, and find practical to do frequently. For some this may mean daily commuting, others may find technical mountain biking more to their liking. Buying a heavy/clumsy bike is counter-productive, as you will not enjoy it, will not ride it as often/far, and will quickly tire of it. ...


3

There's a couple of things you need to pay attention to. One is bonking, that's where you don't have the carbs needed by the liver to process fat. Generally you need to worry about this only for "endurance" activities, which was defined by the dietitian that was giving the lecture I attended as "more than 90 minutes of exercise" at one time. You've been ...


2

I'm not a nutrition expert, but I swear by bananas! I have always had issues with cramps and bonking on long rides (over 50 miles). I don't train a ton because I have young children, but I like doing the Palm Springs Century each year. The way to prepare for this for me is to ride my usual 20 mile loop around town first twice, then 3 times, and yesterday I ...


2

Teff pancakes ... I sub applesauce for the banana portion. Often top the pancakes w/ mixed fruit and agave nectar and have a green smoothie to go with it. This is my long ride meal. I typically eat 'normal' foods on my ride. Alternate between dates/muffins/cookies and sandwiches while I ride. All depends on intensity and duration of course. The biggest ...


2

I am diabetic, so for me the best thing is I start drinking water - a lot actually and eating a few bananas before I ride. I don't touch gatorade... it is just sugar water to me... so I drink water and will eat a banana or peanut butter crackers during the ride if I get hungry. I normally get hungary after I stop exercising and I finish off my morning ...


2

I finished the ACA southern tier just this last month! I'd usually be carrying bananas, sardines, peanut butter, oatmeal, knorr rice sides, whole wheat tortillas & granola bars. Less could certainly have been carried, but I'd usually go crazy at the grocery store. Most days you'll pass by a couple reasonably priced groceries so you don't actually need ...


2

I would drink more gatorade or other electrolyte-replenishing drinks, but I'm not sure where or how to buy them cheap and in bulk so the cost doesn't add up too much. I've been using Nuun tablets - 12 to a container, but breaking the tablet in 1/2 works fine too in the water bottle. For a 1 hour ride, Gu gel (normal or Roctane) might be worth ...


1

Most importantly, your colleague needs to learn that weight reduction will come about through changing their diet. While exercise will help, it contributes to general health and blood pressure reduction far more than it does to weight loss. This is a great time to point out that this site is not a medical resource, and your colleague should see a physician ...


1

It's two years later now and I no longer feel this way. What's changed? Two more years of fitness on the bike: I ride every day, apart from Wednesday Better sleep pattern: I've got used to having two kids now and making sure I get enough sleep, rather than pushing my luck and staying up too late Better cycling technique Maybe...? Overall I imagine it's ...


1

Good advice. The entire field of "supplements" is a can of worms that might better be asked in the "skeptic" area... Although it's a multi-billion dollar insdustry with loads of people having almost-religious fervor....Scientific studies keep showing little or no benefit from most all of the various nostrums.


1

If you're training your muscles - for strength or endurance, I would eat. But if you are training your energy transport and metabolism then there is a lot to be said for not eating. Training on an empty stomach will force your body to burn fat earlier. By spending longer burning fat your body will adapt to this mode and increase its efficiency at doing ...


1

The only thing to 'make sure' to eat is carbohydrates, protein, fat, salt, and water, in any form. Here are some of my favorite snacks to eat while cycling- as opposed to before/after; some make the list because they are ubiquitous at convenience stores (in order of quantity that I have consumed) misc 'bar' peanut butter sandwich (banana and honey ...


1

Kelloggs Nutri-grain Elevenses bars are my favourite bike food, especially the ginger ones. 167 calories per bar. Equal amounts starchy and sugary carbohydrate, low fat, B vitamins. I'm no nutritionist, but I understand they're not that bad for you. Moist, crumbling texture. Easier to eat than other cereal bars. Packaging is a bit of a pain, but can be ...


1

I find Clif Bars to be a pretty good solution. They're easy to open, they go down relatively easily, they don't melt or freeze (ever try eating a powerbar on a cold day?) and they have about 200+ calories. On rides shorter than 3 hours, I just take a couple of packets of Gu, one bottle of water, and one bottle of lightly-mixed gatorade (I mix from powder ...



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