Fueling for 2-a-days

jjpptt2

This is something I've always struggled with... so I'm looking for tips on how to fuel for 2-a-day workouts.

Most often, this scenario applies when I ride my bike to work. I have a 10ish mile ride to work at 7am, work all day, then a 10-25mi ride home (depending on the route I choose to take). The ride home necessarily has at least twice the climbing as the ride into work. And it's a grind, more so than when doing a similar distance out-and-back ride from my home.

So, if you were faced with a similar scenario, how would you eat/drink during the day to feel reasonably fresh for your afternoon workout?

Davidsdottir

I also do two-a-days. My first workout is at 5 am (lifting and a WOD) and my second workout is in the afternoon around 3:30 pm (running or another WOD). I have a protein bar and preworkout at 4:30 am; gummy bears intraworkout; a protein shake and breakfast of potatoes and scrambled eggs at 7 am; a decent-sized lunch (chicken, pasta, and veggies) at noon; a light snack of milk and toast with PB at 3; go for my run or do WOD 2; dinner at 6 similar to lunch; snack before bed of popcorn and milk. Daily goal is 2800 cals.

Davidsdottir

Oh, and lots of water throughout the day, of course.

deannalfisher

am ride - i probably wouldn't eat prior - but then i normally do my morning workout fasted (either running or cycling) the only time i eat is if i'm swimming;

for the afternoon - i would probably aim for some kind of carb about an hour prior - more than an hour prior, something with a higher fiber content; less than an hour - a lower carb (white rice, yogurt)

sijomial

I did two workouts today - 2hr cycle ride in hilly countryside in the afternoon and weights in the evening.
Really just ate normally but added about 300 cals of carbs for my cycling (partial fuelling for an approximate 1,100 calorie burn).

For your routine I wouldn't do anything special for the morning ride (breakfast optional, just water in my bidon). For the afternoon ride I would probably just make up some sports drink (carbs & electrolytes) to drink during the ride. Apart from that just my normal diet and food choices.

Are you in an overall calorie deficit or maintaining weight as I'm a bit surprised that 35 miles split over two rides causes it to become "a grind"?

jjpptt2

In my current conditioning, 35 hilly miles is about my max without seriously risking have to walk up the last climb. But it's noticeably harder when I do it in the form of a commute as compared to a "long" weekend ride.

Yes, I'm currently in a deficit, but commutes have been harder for the last couple of seasons - this isn't a new or recent thing.

jjpptt2

Perhaps the conversation should be less about fueling for the second workout, and more about recovering in between workouts?

jjpptt2

FWIW... this morning's commute into work -

10.9 miles
46 minutes
329 calories

BrianSharpe

Your commute is a similar distance to mine but with more elevation change. About the only thing I do differently on days I ride my bike (it's not as frequent as I'd like) is that I'll have a recovery snack when I get to the office in the morning (in addition to my usual breakfast) like a Clif bar or banana & yogurt and then - in addition to lunch - I'll have mid afternoon snack (again usually a piece of fruit & yogurt).

When the weather is really hot I'll substitute G2 for water in my bottle.

jjpptt2

And the ride home...

17.9 miles in 1:32
813 calories
2159' gained