What to eat, running low on energy when I need it the most

[steader]

Hi, I'm planing on doing a bike ride tomorrow over a demanding course of about 20Miles. I always find that I'm running out of energy before the end and my legs just die. What is the best food to eat before the ride and what shall I eat during the ride to renergise quickly?

All help appreciated.
S

[.V.]

Preride about 45 minutes or so have a whole food meal consisting of protein and complex carbs without too much fat. Chicken breast and pasta or potato is a good idea.

Midride you'll want to take something liquid. Instead of water for your hydration, use gatoraid, poweraid, or make your own dextrose koolaid. That'll keep your energy levels up. If you can tolerate it, it's been shown that some protein along with the carb drinks is also helpful. Some people have difficulty eating a solid protein bar and not getting sick while riding though. I've seen some triathletes make gatoraid/protein shakes to have a couple of times during the long ride, but they say they taste like monkey's ass. I don't think for a 20 mile ride, you'll need that much protein though. What you start with and a small protein bar should get you through.

Good luck and have fun.

[Mr VW]

Usually when I go on such rides, I eat a few nutrigrain bars before the ride. During the ride drink gatorade like welch suggested. Not much though, just enough to get you through the ride. I hope you enjoy your ride. How many miles do you ride a week?

[sooner_ed]

I find oatmeal before cardio is an excellent choice.

Also, during your ride, gu,a favorite with runners, is excellent. Take a gu packet and drink water for instant carbs. Works within five minutes.

[.V.]

I saw something interesting in the store today and thought of your dilemma. I don't know if it would be what you are looking for or not though.

Special K Protein Water. Like a sports drink with 10g carbs and 5g of protein per serving. I think it was 3 servings per bottle.

[tim_mcf]

I would say eat some fat during the ride. It's hardcore, but maybe bring along a shot of olive oil.

[sooner_ed]

Originally Posted by a_welch503

I saw something interesting in the store today and thought of your dilemma. I don't know if it would be what you are looking for or not though.

Special K Protein Water. Like a sports drink with 10g carbs and 5g of protein per serving. I think it was 3 servings per bottle.

I saw that and tried it. Not bad, but a little pricey. Too much for my blood.

[CF-OC_gal]

Originally Posted by tim_mcf

I would say eat some fat during the ride. It's hardcore, but maybe bring along a shot of olive oil.

It is hardcore! Be sure to practise taking oil shots first. They can be quite nauseating at the best of times if you are not used to it. Start with a 1/2 teaspoon and work up to a tablespoon. Flaxseed oil is also good.

[steader]

Thanks to all for the advice, a few things I can try there.

I didn't get a chance to read all the posts until today so did the ride with what was best and found the usual failure happening. Legs started to loose power at about 12mile mark the final 3-4miles I found the muscle at the top of my thighs running down to knees were locking up causing me to pause quite a lot to get them to work again.

The ride is a mountain bike course with lots of up and down hills. I normally do about 30 miles on gym bike and approx. 15 miles normal cycling a week. I'm more used to fairly level terrain and need to get more into single trails which are always hilly in my location.

[sooner_ed]

Ya know steader, I have re-read this post and I have found I would like to ask you a question.

What exactly does your diet, exercise, hydration, and rest look like on a daily basis?

Diet: If your diet needs work, then you are not giving your body the fuel it needs on a DAILY basis to be able to sustain intense exercise.

Exercise: If you're not exercising on a daily basis, and in your case, strength training and cardio, you are not giving yourself the best chance you can for your cycling.

Hydration: You need to drink a minimum of 1/2 gallon of water a day. More if you exercise intensly. Water keeps our muscles saturated in water, avoiding hydration, which leads to the avoidance of fatigue.

Rest: Any time we want to achieve a physical goal, we have to have a proper diet and exercise program, proper hydration, but also enough rest so we have enough energy to accomplish what we want to accomplish.

All of this comes as a package deal: Diet, exercise, hydration, and rest.

That doesn't mean we have to be perfect in each area, but when all of those areas are at a high level, we give ourselves more than a chance to perform at our best, which in your case, is cycling without fatique.

It takes much more than just eating the right foods before and during an activity. If all of these areas are not at certain levels, then even with what would normally be the right food, you will still experience the same result.

Just something to think about.