Prepare for bike ride after work

Hello all,
Just wanted some guidance about what to eat to make sure I don’t bottom out on my ride after work.
For instance today.
7am Started the day with a cereal bar and a banana. With a instant coffee(is essential im afraid)
Lunch will be at 12ish, options from jacket potatos, pastas, salads, fruits, grilled chicken, sandwiches(made to order) etc.
Leave work at 4pm today will be home around 5:15, head out at 5:45-6pm for a ride. Will do 15 miles ish.
Bear in mind im heavily overweight and only just started exercising.
Some tips on what to eat and when would help with timings running up to my ride. In the past its put me off going out for a ride and having a wobble.
Again thanks in advance.
Just wanted some guidance about what to eat to make sure I don’t bottom out on my ride after work.
For instance today.
7am Started the day with a cereal bar and a banana. With a instant coffee(is essential im afraid)
Lunch will be at 12ish, options from jacket potatos, pastas, salads, fruits, grilled chicken, sandwiches(made to order) etc.
Leave work at 4pm today will be home around 5:15, head out at 5:45-6pm for a ride. Will do 15 miles ish.
Bear in mind im heavily overweight and only just started exercising.
Some tips on what to eat and when would help with timings running up to my ride. In the past its put me off going out for a ride and having a wobble.
Again thanks in advance.
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I'm finding that I am OK on fast days to exercise.
I dont have breakfast.
A few coffees in the day.
A small sandwich for lunch and straight out from work - running for 90 mins or so. So much more calories than a 15 mile bike ride.
No problems.
You're not a car - you don't fuel yourself from what's in your tum.
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I often go on that length of ride first thing in the morning, before breakfast, and don't feel the need to eat anything extra later.
if im eating at say 12:30 but not riding untill 6pm whats best to eat to last or what could i have maybe at 3ish to make sure im good.
im not looking at eating more, in fact im eating less to lose weight but dont want to start my ride with no energy and get half way round and have a wobble.
just to remind you my fitness levels are very low and my weight is very high.
That said, here's what I can say based on what I do. I often ride after work, either directly home from work (about 13 miles of 90% off-road with a decent grade 4 climb in the middle) or once a week I meet a group at 7:30 and we go for anything up to 25 miles, mostly off-road.
My preparation is to carry on as usual. The only concession I'll make is that around 3-ish I might take on a flapjack or something similar and I also try to make sure I drink plenty (I tend to forget to drink at work). I don't feed during the ride, just take on water.
Exercising on an empty stomach has been stated to be beneficial to weight loss (if that's your aim). By eating 1,500 calories a day and riding 2-3 times a week I lost around 18kg (just under 3 stone) in 6 months. In that time I never 'bottomed out' in terms of energy. I believe that pacing yourself is important. Work hard but don't overdo it.
Cannondale Synapse alloy with 'guards for the winter roads
Fuji Altamira 2.7 for the summer roads
Trek 830 Mountain Track frame turned into a gravel bike - for anywhere & everywhere
You're over eating.
I eat five meals a day. Am I overeating ? I doubt it?
No it doesn't matter in fact probably better if it's well digested. You don't need food in your tum to fuel you.
You might be overeating. We can't tell. If you're fat then yes. If not then no. The OP has said he needs to lose some weight.
5-6 smaller meals a day spread out (meals include small snacks) will keep metabolism high and help to only store small amounts of fat as your body is 'trained' that it wont be starved.
Dont overdo refined sugars and the riding that you do.
All learnt from research from a few years ago when i was lifting weights. Should be the same for all sports.
Vengeance - http://www.bikeradar.com/forums/viewtopic.php?f=10017&t=12897374&p=19829658&hilit=installed#p19829658
Some of the gear, less than no idea...
Its no fun cycling on an empty stomach, although I agree that you're not fuelled by what's in your stomach.
I would say splitting up your meal is a good idea, eat something around 3pm.
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