What to eat the morning of a ride?

[Caerus]

What should I be eating before I go on a 2-3 hr ride? Even if its a shorter ride(time constraints). Also how long before a ride should I eat?

[Mellow]

What should I be eating before I go on a 2-3 hr ride? Even if its a shorter ride(time constraints). Also how long before a ride should I eat?

 

oats with rasins and a bananna

[Caerus]

oats with rasins and a bananna

 

Would Bran flakes, Muesli with raisins And bannana be fine? Then Ive got a energy drink for my ride

[Mellow]

Would Bran flakes, Muesli with raisins And bannana be fine? Then Ive got a energy drink for my ride

 

sure will work fine. what you want is continuous engergy so its good to eat a good specturm of carbs, sugars will come into play quicker. - enjoy the ride

[Ikonic]

Oats work well for me and I normally eat at least an hour or more before the start

[Caerus]

Thanks all.

[Older]

you do not need to eat anything before a sub 2.5 hour ride.

[stewie911]

Actually it all depends on your training goals and on that spesific ride goal.

 

As L2Climb says,it's possible to do the ride without eating anything if you'd like. This would work for a normal slow ride, but you'll be losing some muscle in the process.

 

If your ride will be hills/intervals/temp, then you should eat something before hand as you'll need the readily available carbs in your body. Include some protein as well, because you'll need it to build some muscle. This could be oats with milk and the raisens. A peanut butter sandwich also helps. Don't try to get carbs from sugary cereals. Stay with oats, allbran, muesli etc. Also, if you've got a weak stomach stay away from too much fibre, like fibre high(stokkies pap)

 

As for your timeline. One hour should be fine. I usually eat 30min before I go, otherwise I get hungry.

[deanbean]

You'll do better to eat the box it came from than eat all bran cereals, their nutritional content is low. Oats porridge with yogurt and raisins or bananas, will be best, eaten about an hour before you ride, you wont need it for the first hour or so of riding time, while your body consumes stored glycogen. It takes about 1.5 to 2 hours to metabolize the oats, so it will be available when you need it, and the protein in the milk and yogurt will also help.

[Caerus]

Are Jungle Oats ok?

[deanbean]

For some reason the Bokomo Oats has a lower GI, so is better for a more sustained energy release. Must be the way the Jungle Oats is treated before being rolled.

[PeterM]

Oats, only semi cooked, sweetened with chopped-up dates, some cinnamon and milk. Sometimes i grade an apple into it or cut a banana into it.

[Weight Weenie]

For short training rides I just take water on the bike.

Otherwise racing/long rides = PVM Fusion shake, banana and a small yoghurt (the flora stuff in there keep my stomach in check hehe)

I feel the stuff digests quickly (so in theory I should have energy quickly), I dont need to force it down and I dont feel 'stuffed'.

And then it's porta potty time before the start

[Tankman]

oats with rasins and a bananna

 

just add a big scoop of peanut butter to that mix, I cant have my oats without it!

[Maryks]

What I recommend to my clients (I do it myself as well) is the following 2-3 hours before a ride:

 

• Sandwiches with low fat cheese/chicken/boiled egg/tuna/jam/peanut butter

• Muffins/pancakes with honey/syrup/sugar and cinnamon

• Fresh fruit and low-fat yoghurt

• Fruit smoothie

• Sports bar and sports drink

• Low fibre breakfast cereal and low fat milk or yoghurt

• Low fat rice pudding

• Immediately before event: 250-500ml electrolyte sports drink

• If you cannot eat before event: 50-60g carbohydrate per hour

 

If you have any questions on dietary guidelines and supplements for training and races, contact me at maryke.verster87@gmail.com or call me 079 730 3831.

 

Maryke Verster

Sport Scientist

[AndreZA]

Weetbix milk and honey and a big glass of 32GI. If it is 2hrs or less I only eat the weetbix.