What to eat before very early rides i.e. 5am!

disorganisedmum

Hi there,I'm quite new to cycling but fast becoming obsessed!I'm a 35 year old woman and ride a spesh dolce.My question is I have to get up very early at the mo due to it being the school hols and ride before my husband goes to work.I'm currently building up my distances-most I've ridden is 20 miles on a hilly route.Today I did 14 miles,hilly ave speed 14.5 and did that in just under an hour so that gives you a rough idea of where I'm at.Anyway,my point is,what is the best thing to eat before I go given that I'm up at 5 and out the door by 5.15.I've been having a banana which is ok but I found things quite hard going this morning up the hills.
I'd really appreciate any advice.

simona75

If I go out v early (5.30ish for a 16 mile commute on some days) then I don't eat anything as last nights dinner will normally see me through. I have a coffee just as a livener. Plus for 15-20 miles you shouldn't normally need too much sustenance to see you through, have a good breakfast when you get back. It may be a struggle now but your body will soon adjust. That's what works for me though

lc1981

I tend to eat porridge before Sunday morning club runs. Seems to be what the pros eat. Wiggins eats it before bed too.

BillyMansell

I admire your conviction. It's great to get your miles done early in the morning and it sets you up for the day when others will still be bleary eyed.

You're not really going to benefit during your ride from eating much if anything at all. The energy stores your body will have built up as you sleep will see you through such distances so a hot drink to wake you up and drinks bottle on the bike should suffice and then breakfast cereal with milk and sliced banana for recovery when you get back.

Finding it hard on the hills won't be from a loss of energy but rather from your capacity for riding which will increase the more riding you do.

t.m.h.n.e.t

BillyMansell wrote:

I admire your conviction. It's great to get your miles done early in the morning and it sets you up for the day when others will still be bleary eyed.

You're not really going to benefit during your ride from eating much if anything at all. The energy stores your body will have built up as you sleep will see you through such distances so a hot drink to wake you up and drinks bottle on the bike should suffice and then breakfast cereal with milk and sliced banana for recovery when you get back.

Finding it hard on the hills won't be from a loss of energy but rather from your capacity for riding which will increase the more riding you do.

Not really. The body is still burning plenty of calories overnight and dehydrating iself in the process. I literally can't function without a proper breakfast and coffee.


But on with the help.

Porridge - granola - weetabix

Myself wrote:

My somewhat stolen flapjack recipie.

750g butter (preferably unsalted)
450g golden syrup
500g soft brown sugar
1kg porridge oats
Feel free to add dried fruit if you wish,even mashed banana may work

Prep: 20 mins | Cook: 35 mins | Extra time: 8 hours, setting

1.In a large pan, on a low heat, melt butter, sugar and syrup till runny. Mix in the oats really well, making sure none are left uncoated by the butter-sugar mix.

2.Pour into a 20x30cm tray lined with baking parchment. Level out the mix with a spatula. Bake in a preheated oven at 160 C / Gas 3 for 25-35 minutes. (These should look seriously under-baked, that's the point. When they are done, if you grip the pan and give it a little wobble, it will look uncooked. This is perfect.)

3.Cover with a clean tea towel and leave for a whole day or overnight till completely cold. If you try and turn them out before, they will be ruined. When they are completely cold, turn them out and cut into squares. Wrapped in cling film or foil these will last a week at least. They freeze well too!

Don't forget when you're done!!

Rice and banana pancakes:

2cups cooked white rice
2 eggs
1 ripe banana
2 tblspn brown sugar
1 tblspn rice flour/potato flour
1 1/2 - 2 cups of milk

Mix up in a blender and add the milk slowly until you get the right consistency. Bring a lighly oiled (could use coconut oil for noms) pan to a medium-high heat and cook for approx 4 mins per side.
Additionals: vanilla essence or almond extract or sprinkle each pancake with cinnamon + nutmeg

Pre-make both obviously and just warm the pancakes if desired.

disorganisedmum

Thanks for all your replies and advice.My worry is that I don't really eat much in the way if any starchy carbs in the evening.For examle tonight we've got seared tuna steaks with loads of veg so will that be enough to fuel a ride 9 hours later?Believe me I do NOT want to get up at that time and when our boys go back to school in 6 very long weeks,I will be able to ride within school hours!
My next question is I'm hoping to do a 30 miler this week which will prob be early again ( sat morn prob) so should I have a bowl of porridge with golden syrup then leave half hour or so and go?
Sorry for all the questions,bit new to it all!

t.m.h.n.e.t

disorganisedmum wrote:

Thanks for all your replies and advice.My worry is that I don't really eat much in the way if any starchy carbs in the evening.For examle tonight we've got seared tuna steaks with loads of veg so will that be enough to fuel a ride 9 hours later?Believe me I do NOT want to get up at that time and when our boys go back to school in 6 very long weeks,I will be able to ride within school hours!
My next question is I'm hoping to do a 30 miler this week which will prob be early again ( sat morn prob) so should I have a bowl of porridge with golden syrup then leave half hour or so and go?
Sorry for all the questions,bit new to it all!

Not much carb content in tuna and veg though. Wouldn't hurt to have something thats low GI with your dinner or before bed. Are you purposely eating to be low carb or is that just tonight?

30miler: You'll never know how you respond to doing it without doing it. Shouldn't really be a problem,drinking water before you go is pretty important too.

disorganisedmum

Well we're trying to lose weight.I'm 5ft 1 and weigh 10 stone but am a size 12,meaning I'm not actually overweight to look at (if you see what I mean,I'm actually fairly slimminsh but very curvy).But I used to do bootcamp,running,kettlebells before constant shin splints has made me try soemthing else.My bmi-26 or so puts me in the overweight cat but I may have built up more muscle (hope so!).So that's why I'm trying not to eat starchy carbs but I could be persuaded otherwise!!

t.m.h.n.e.t

disorganisedmum wrote:

Well we're trying to lose weight.I'm 5ft 1 and weigh 10 stone but am a size 12,meaning I'm not actually overweight to look at (if you see what I mean,I'm actually fairly slimminsh but very curvy).But I used to do bootcamp,running,kettlebells before constant shin splints has made me try soemthing else.My bmi-26 or so puts me in the overweight cat but I may have built up more muscle (hope so!).So that's why I'm trying not to eat starchy carbs but I could be persuaded otherwise!!

Overeating and.or not being active is the enemy, not carbs. Cycling is an endurance sport, carbs are your friend.

disorganisedmum

OK,I'm a queen snacker esp as it's the hols and I spend most days on the beach or in the park having picnics!All very nice but it's hell on the diet front.Do you men low gi carbs like wholeweat pasta/rice,sweet pots and so on in the eve?

t.m.h.n.e.t

disorganisedmum wrote:

OK,I'm a queen snacker esp as it's the hols and I spend most days on the beach or in the park having picnics!All very nice but it's hell on the diet front.Do you men low gi carbs like wholeweat pasta/rice,sweet pots and so on in the eve?

Yep. Peeled sweet potato is actually someones ride nutrition,can't remember if it was from this forum or not

Apart from that what's your general diet like? I reckon you'd be looking to consume around 1300-1400 cals per day.

disorganisedmum

Well it would be ok apart from the snacking!
Breakfast-Bowl porridge with semi skimmed milk with prunes or blueberries
snack-banana and handful of macadamia nuts or naked bar
lunch-granary bagel with proscuito or wholemeal wrap with tuna
fruit
snack-fruit with greek yoghurt
dinner-lean meant/fish with loads of veg

that is on a good day.After a bike ride I have a protein shake (kinetica)Prob need to drink more water.My big issue is eating in between meals,junk,chocolate,crisps and so on.

t.m.h.n.e.t

disorganisedmum wrote:

Well it would be ok apart from the snacking!
Breakfast-Bowl porridge with semi skimmed milk with prunes or blueberries
snack-banana and handful of macadamia nuts or naked bar
lunch-granary bagel with proscuito or wholemeal wrap with tuna
fruit
snack-fruit with greek yoghurt
dinner-lean meant/fish with loads of veg

that is on a good day.After a bike ride I have a protein shake (kinetica)Prob need to drink more water.My big issue is eating in between meals,junk,chocolate,crisps and so on.

We all have our vices,I'm too partial to chocolate hobnobs. Looks ok though, like I said a few carbs at dinner wouldn't do any harm.

disorganisedmum

When you said about how many cals I need to consume,is that based on my bmi?or something else.I have no idea whether my diet is anywere near that (on a good day obv,not when I've been eating choc cake)

t.m.h.n.e.t

disorganisedmum wrote:

When you said about how many cals I need to consume,is that based on my bmi?or something else.I have no idea whether my diet is anywere near that (on a good day obv,not when I've been eating choc cake)

I use this, pretty standard calculator: http://www.bmi-calculator.net/bmr-calculator/

Then work out your daily needs http://www.bmi-calculator.net/bmr-calcu ... -equation/

And create a small deficit: http://www.bmi-calculator.net/bmr-calcu ... weight.php

I think I used BMR X 1.375 but that mightn't have been the right number, only you know that.

TheEnglishman

T.M.H.N.E.T wrote:

Don't forget when you're done!!

[/quote]

Real men do it in one of these:-



You'll ruin your hands you know.... :roll:

Porridge, a banana and maple syrup for me! And a pint of water!

ShutUpLegs

Wholemeal toast & honey

disorganisedmum

Any ideas what I can have before I go to bed that's carby to fuel my ride in the morning?

alex1rob

Wow very impressive that you are getting a ride in at 5am with young boys to look after!

As for food, it really doesn't matter too much. Whatever you can stomach at that time in the morning, working shifts in the hospital we eat normal meals just out of order, so when I come home at 8am I eat a bowl of cereal and go to bed... So at 5am eat what you would normally have for breakfast a few hours later.

I'm assuming these rides are taking you about 1 hour or so in the mornings? You shouldn't need anything special for that length of time, but what I do is carry a banana in my jersey pocket just in case I need it. You'll know if you have not eaten enough as you will be cycling along happily and then you will suddenly feel like your legs don't have anything left and you are travelling at a snails pace but you are not too out of breath. This usually takes quite a while to occur at moderate intensities certainly a few hours in my experience.

So don't worry too much and just experiment with what sits well in your stomach. Cereal, banana and porridge are all good for me (and quick at 5am!)

disorganisedmum

alex1rob wrote:

Wow very impressive that you are getting a ride in at 5am with young boys to look after!

As for food, it really doesn't matter too much. Whatever you can stomach at that time in the morning, working shifts in the hospital we eat normal meals just out of order, so when I come home at 8am I eat a bowl of cereal and go to bed... So at 5am eat what you would normally have for breakfast a few hours later.

I'm assuming these rides are taking you about 1 hour or so in the mornings? You shouldn't need anything special for that length of time, but what I do is carry a banana in my jersey pocket just in case I need it. You'll know if you have not eaten enough as you will be cycling along happily and then you will suddenly feel like your legs don't have anything left and you are travelling at a snails pace but you are not too out of breath. This usually takes quite a while to occur at moderate intensities certainly a few hours in my experience.

So don't worry too much and just experiment with what sits well in your stomach. Cereal, banana and porridge are all good for me (and quick at 5am!)

Thanks for that.I hate getting up at that time but I need to do it then so mu husband can do his exercise after work.He has to leave by 6.30 so I literally have to be up & out! From the other posters it seems like I need to carb up a bit more at dinner time though but worried about putting on weight as technically I'm overweight according to my bmi.

smidsy

disorganisedmum wrote:

From the other posters it seems like I need to carb up a bit more at dinner time though but worried about putting on weight as technically I'm overweight according to my bmi.

No I think you will find the same as me - your not overweight at all you are actually under height

Keep up what you are doing and the results will come. Well done for the commitment shown so far - you are bound to succeed.

disorganisedmum

Ha ha,I like that!My prob is that I am sooo impatient,massively overdo it and then injure myself.I'm already looking into what bike to upgrade to next year!!

Paul E

If you under fuel too much your body will try and hang onto the reserves of fat it does have

stueys

I run a lowest carb diet most days, I find that I can ride for an hour and then start to feel it. If I go out early I normally take a coffee and energy gel with me. If the route will be hilly I supplement that with an energy drink in the bottle, 9/10 I run water though for rides of 20 or less. If I'm going further I'll have a couple of slices of toast per-ride, quick and easy on the stomachs.

The key thing is what you eat when you get back though. If you want to build muscle, ie a stronger riding engine, then is a good idea to take on carbs and protein as soon as you stop. Personally I use maximuscle cyclone when I walk in the door but most brands do the same thing.

Track what you eat and burn. You won't build muscle unless you eat enough and you'll find you feel sore for longer if you restrict your diet too much.

kev77

I am now starving reading this thread ;-)

matt@theforce

When on a day shift I normally have a pasta type meal the night before and when I leave home for work at 5:15 for my 17mile ride just take some water for the ride and have breakfast once at work.

I too am using cycling to loose weight and I've not had any ill effects from doing this.

On the topic of building up your rides, build up slowly, I have been doing very well this year but have had a slow couple of months and pretty much jumped straight into cycling my day shifts & adding a further 8mile length to my way home and have now got Achilies Tendinitus and off the bike for the foreseable future

I'm very similar to you (but male ) I too have 2 young children at home during the school holidays (on my days off) and only get my ride time when going to/from work, can't wait for them togo back to school so I can have my days off back togo out cycling (once my ankle/calf return to normal)

disorganisedmum

matt@theforce wrote:

When on a day shift I normally have a pasta type meal the night before and when I leave home for work at 5:15 for my 17mile ride just take some water for the ride and have breakfast once at work.

I too am using cycling to loose weight and I've not had any ill effects from doing this.

On the topic of building up your rides, build up slowly, I have been doing very well this year but have had a slow couple of months and pretty much jumped straight into cycling my day shifts & adding a further 8mile length to my way home and have now got Achilies Tendinitus and off the bike for the foreseable future

I'm very similar to you (but male ) I too have 2 young children at home during the school holidays (on my days off) and only get my ride time when going to/from work, can't wait for them togo back to school so I can have my days off back togo out cycling (once my ankle/calf return to normal)

Oh god,how frustrating for you.Hope it is on the mend.I've got into cycling after getting shin splints through running plus my husband is really into road and mountain biking.I'm hoping to do some mountain biking too soon.Anyway,I also can't wait for 6th September when my boys go back.I'm trying not to do too much too soon as keep getting mild knee pain and I'm told is cos I'm trying to do too much when my muscles around my knees aren't strong enough??No idea if that's right or not.I am desp to lose weight as well as get very fit.Want to do London-Southend next summer and a few long dist events.Diet is my big,big downfall though.Up till the last week I haven't been having any carbs in the eve but have realised I need them to fuel my early morning rides.I struggle with snacking on choc & snacks though.Any tips?!

matt@theforce

I have similar problems with snacking, especially as SWMBO constantly bakes cakes/caramel shortbread etc etc but my main downfall is sandwhiches.
When I'm at work I find it easy to eat healthily and eat salads/fruit etc, have limited tea/coffee to 1 cup of either per day and drink water/dilute juice where possible. The biggest hurdle is the mental need for chocolate, IMO you shouldn't stop altogether as that will make it harder, what I do with my unhealthy snacks is divide them up to last me a couple of days/week (depending on size) and make them last that time, it gives me something to look forward to and if I complete a 25+ mile ride I will sometimes reward myself with an extra treat.
For me my weight (2 1/2 Stone) has gone over the last 2 years quite slowely but I find it easy to maintain my weight when away on holiday or rest weeks.

Try not to focus on weight loss and try to change your habits a little each week or two and you soon start to notice you feel better and the weight will slowely drop off. Don't get to complacent with giving yourself lots of treats if you do a big ride as there wont be any point in the ride in the 1st place (apart from enjoyment)

team47b

If you avoid carbs your liver will flood your system with glycogen and this starts an insulin response, insulin helps the body to store fat. Rather than try and run on glycogen, eat carbs before you exercise and burn this.

Eat breakfast cereals for breakfast and supper to fuel early morning rides.

5am FFS :shock:

t.m.h.n.e.t

team47b wrote:

If you avoid carbs your liver will flood your system with glycogen and this starts an insulin response, insulin helps the body to store fat. Rather than try and run on glycogen, eat carbs before you exercise and burn this.

Eat breakfast cereals for breakfast and supper to fuel early morning rides.

5am FFS :shock:

I leave for work then

team47b

T.M.H.N.E.T wrote:

team47b wrote:

If you avoid carbs your liver will flood your system with glycogen and this starts an insulin response, insulin helps the body to store fat. Rather than try and run on glycogen, eat carbs before you exercise and burn this.

Eat breakfast cereals for breakfast and supper to fuel early morning rides.

5am FFS :shock:

I leave for work then

Work! FFS :shock: