Cyclists- what do you eat?
OPile
Posts: 104 Member
I'm really struggling to work out how much to eat. I'm doing so much more exercise than I've ever done in my life and obviously my body needs fuel. But in the grand scheme of things it's probably not that much exercise. I remember someone posting saying that they'd been cycling quite a long way to work and back and felt like they could eat what they wanted and had put on weight. Now that's the last thing I want to do. But I also want to eat enough to have enough energy to get stronger with my cycling.
I'm currently alternating between 15 and 30 miles a day with big enough hills on the 15 mile days. I average about 12 mph on hill days and about 14 mph on flat days.
I'm 5'10" I'd like to lose another 10 pounds (need to up date my ticker) but equally I want to increase my speed and distance cycling.
I'm really interested in how other people do this?
I'm currently alternating between 15 and 30 miles a day with big enough hills on the 15 mile days. I average about 12 mph on hill days and about 14 mph on flat days.
I'm 5'10" I'd like to lose another 10 pounds (need to up date my ticker) but equally I want to increase my speed and distance cycling.
I'm really interested in how other people do this?
0
Replies
-
I log my food
I log my rides, runs, workouts, or whatever (I use a Heart Rate monitor to get my burn)
I eat about 75% of what I burn
easy peasy0 -
I use the TDEE method and just made adjustments to my intake as per the results I was getting vs. the results I wanted. Currently I'm riding around 100 miles per week and eating anywhere form 3000 - 3500 calories per day. I will be pulling that back to a standard workout load of around 60 miles per week and resume my normal 3x weekly weight training and work in a little swimming here and there and that should put me right around 2800 or so.
To increase your speed and distance, timing of nutrients is going to start becoming very important. My long rides have been 40 miles and I eat before, during, and after...you have to, otherwise you're just going to bonk.
If you're really focused on the weight loss, I'd really bring the training down a notch and focus on diet....
Diet for weight control; exercise for fitness.0 -
Found this. I think it's quite interesting?
http://www.bhf.org.uk/get-involved/events/training/nutrition.aspx0 -
I thought of this thread this morning when I reached in my boso bag and pulled out my honey and took a swig.
On the bike, I eat honey and drink water. When I am riding long, 120 minutes +) = I'll have honey, and gels, and a powerbar in my jersey. I drink gatorade when I am sitting around, so on rides, and runs for that matter, I like honey and water.
For real long rides, 180 minutes +, like 50 miler or more, I will also take along a PB&J
Good for you on your advancements!
Biking is a great sport, low impact and you get to cover alot of ground to see stuff.
Todd0 -
I like one bottle of water and one bottle of Powerade for my 30 and under rides. For my hiller 50+ rides, I Iike to take along either a gu packet or honey flavored stingers. For century rides (if not supported) I take along PB sandwich and a bananna also I switch one bottle of Powerade for a bottle of Infinite.0
-
I'm really struggling to work out how much to eat. I'm doing so much more exercise than I've ever done in my life and obviously my body needs fuel. But in the grand scheme of things it's probably not that much exercise. I remember someone posting saying that they'd been cycling quite a long way to work and back and felt like they could eat what they wanted and had put on weight. Now that's the last thing I want to do. But I also want to eat enough to have enough energy to get stronger with my cycling.
I'm currently alternating between 15 and 30 miles a day with big enough hills on the 15 mile days. I average about 12 mph on hill days and about 14 mph on flat days.
I'm 5'10" I'd like to lose another 10 pounds (need to up date my ticker) but equally I want to increase my speed and distance cycling.
I'm really interested in how other people do this?
Feel free to view my Food Diary. I ride and train to race mountain bikes (average about 450 - 500 miles per month), and do 2 days of weight lifting per week (Monday/Wednesday). Most of my training is on the road bike so I don't get beat up all the time riding in the rough dirt.
Riding a lot takes a lot of fuel for sure, but one has to be careful not to eat more than is needed (unless you're trying to put weight on - and what cyclist is trying to do that!!!!?????). Typically, for higher performance, a cyclist uses a higher carb fuel percentage so their macros might be at least 60/20/20 or even more carbs depending on length of event, duration of training, and intensity.
http://www.eatingfree.com/newtrition/nutripedia/did-you-know/nutrition-for-endurance-cycling.aspx
http://velonews.competitor.com/2010/09/training-center/nutrition/velonews-training-center-cycling-nutrition-for-every-day-and-before-an-event_139001
Sounds like you're riding with a 12 - 14 mph average might be a lot of Zone 1/Zone 2 riding (see Coggan's zones here: http://home.trainingpeaks.com/blog/article/power-training-levels). That's more of an endurance "all day pace" provided adequate carb nutrition. If losing weight, I would be careful not to eat back all of those calories for a 1 - 2 hour efforts. Eat back some, but maintain that 500 calorie daily deficit when figuring out each day's allowance.
Great book called Race Weight by Matt Fitzgerald for cyclists and runners that really goes into detail about fueling, and what to eat as well as when to eat it.
In terms of increasing your speed and duration on a bike, have you ever read about the "training effect" and or followed a structured 12 - 24 week training plan to help guide you to increase your duration and intensity? There are plenty available for purchase at TrainingPeaks.com as well as you have the ability to design your own at TrainingPeaks. It's not the only source, but is pretty much a magnet for cyclists and runners seeking structured training using the various training zones (power and heart rate) to get there.
In terms of fuel, my typical 45 minute warm-up for a mountain bike race burns nearly 500 calories. Then the race itself is another 1200+ or so making race day a nice day to eat. ;-) The pre-race fueling, as well as the post-race recovery fueling (same is true for training) is key for best performance.
Use a heart rate monitor to calculate your calorie burn and training zones. I use Wahoo Fitness App on my iPhone and the Wahoo HR Bluetooth Chest Strap. You can use a lot of different Apps to do it as long as your heart rate monitor will connect to it. In your case of still losing weight, run that 500 calorie a day deficit when you include your daily base needs + exercise calories. Trying to lose more than a pound a week while riding may not be the best strategy, so shooting for one pound per week is fine.
Also note that your cycling performance will not improve while losing weight.
In the book I mentioned above, there was a study done that was outlined which used 4 groups of endurance cyclists to conduct a purpose study on weight loss. It was something like group 1 worked only on improving their power output for 4 weeks and did not try to cut weight, group 2 worked on power output while also trying to cut weight at the same time, group 3 worked only on cutting weight, and group 4 trained and ate as usual.
I would have thought that the group cutting weight and working on increasing their power at the same time would have had the best results. Instead - they saw no improvement. Ouch!!! The group that worked on improving their power only saw a 10% increase, and the group that worked on cutting weight only, saw a 9.3% increase.
I did a power test on January 6th when I weighed 187. I got really good numbers for that test which kicked off a 12 week base building period for me of structured training. That's the time I normally cut the winter fat (8-10 pounds). This year, I decided to cut an entire spare tire of 20 pounds and ran a deficit to drop a pound a week. Every 6 weeks I conducted a power test to look for improvement. None during the weight loss period. In fact, with all of the intervals and following the plan to a T - my power numbers decreased much to my horror. The weight loss made up for it as I had less weight to push up the hill. Now that my weight loss is complete and I have settled in at 166-167, my power numbers have taken off again and my last test (last weekend) had me at a higher level for the first time since January 6th. Training was consistent throughout, but once I stopped the weight loss - boom! Power improved...0 -
In for more info.0
-
Usually ride early in the morning. I like protein pancakes before big rides. Ate oatmeal the other day before riding and was s-t-a-r-v-I-n-g @ mi 27. Ridiculous in my book. I find if I eat more protein then I don't get massive hungry. During rides longer than 2 hrs, just started leaning away from protein bars into real food. Normally just carry a couple of froze-solid ice bottles that melt fast enough in the heat and the refill as I ride. Now that the hot/humidity has reared its head, am looking for a way to get in flavored water (without the acidity--teeth issue) to give myself a more refreshing liquid kick.
If you have a HRM, it does help to see where your energy is bottoming out by your calorie burn. You know your own body and this helps. For example, my energy would drop at the 1300 cal burn mark or about an hour into the ride. As I get more bike fit, I feel a need for something--be it liquid or food--about the 2 hr mark or closer to 2700cal burn.0 -
So I normally do two to three hours a day, mostly around 10-12 miles per hour. I seem to get the best bang for the buck with a protein fruit smoothies before the ride. I personally am not a big fan of riding with a bunch of food in my belly but for others that "filled" feeling might be just what they need.
Lots of people hate on carbs but for pushing the pedals for hours on end, the quick fuel of carbs is sort of a tried and true system for keeping the body moving.
When I used to ride a lot more aggressively than I do today, my standard go to snack would always be Power Bars (the horrible paste extruded ones, not the delicious chocolate chip granola ones). They packed some punch without being so good that I would want to eat them without being hungry.
When I get back from a long ride I normally try to pack in a more healthy meal with some lean meat and a big serving of veggies.
One of the things I try to keep an eye on is how well I am performing on the bike. I try to up my speed and endurance a bit and if I don't have the fuel to keep making gains then it's time to tweak the diet a little. I still have a long way to go before I'm coasting along at 17-20 mph with the fit folks out there.0 -
This is all SO helpful. Thank you so much for all the information. :-)0
-
Oh and my speed is improving!! Nearer 15 mph on the flat today for my 30 miles. Yay!!0
-
Oh and my speed is improving!! Nearer 15 mph on the flat today for my 30 miles. Yay!!
That's good! Do you ever do any interavls?0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.
If you can find rolling hills, this type of riding will actually help you get faster on a flat in my book. I hate hills but putting mind over matter, forced myself to go after it. Coming back home on a flat after heavy hills at the end of the ride was literally flying and amazed at the speed considering it was the END of the ride!0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.
If you can find rolling hills, this type of riding will actually help you get faster on a flat in my book. I hate hills but putting mind over matter, forced myself to go after it. Coming back home on a flat after heavy hills at the end of the ride was literally flying and amazed at the speed considering it was the END of the ride!
That sort of has to be the mindset when riding. When I was younger if I ever managed to find a headwind that actually slowed me down I was all "Heck yeah, free resistance training!"
As a somewhat sadistic aside, I used to live in Utah with a 20 mile road behind my house that held a 10% average grade that I would ride up in my hardest gear. By the time I could pull that off in a single sitting, regular "hills" became practically invisible.
It's pretty amazing what the body (at least a younger one) can actually do when you push through all the hard stuff.
To the OP, you should see if there are any riding groups around that you can join up with since you're getting to a pretty good pace and having a dozen new friends to ride with can help some folks stay motivated and find new places to take in fun rides.0 -
I thought of this thread this morning when I reached in my boso bag and pulled out my honey and took a swig.
On the bike, I eat honey and drink water. When I am riding long, 120 minutes +) = I'll have honey, and gels, and a powerbar in my jersey. I drink gatorade when I am sitting around, so on rides, and runs for that matter, I like honey and water.
For real long rides, 180 minutes +, like 50 miler or more, I will also take along a PB&J
Good for you on your advancements!
Biking is a great sport, low impact and you get to cover alot of ground to see stuff.
Todd
Yes! If I'm out for more than an hour on a run or difficult bike trail, I bring honey sticks or raisins and water to keep me fueled. Sometimes for biking, a mason jar of chia fresca in my bike bags. It really is a quick fix. Powerhouse in a tiny package.0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.
Yes, there all sorts of intervals and various things to target in your bike riding by doing intervals. The good news is that your long rides and at the speed you are doing them have gone a long way to build your endurance which is where one should spend a good 80% - 85% or more training. At some point, you might want to add some Zone 3, 4, and 5 intervals.
Suggestions...
3 x 12 second sprint intervals (Ride today in heart rate zones 1-2 or power L1-2. Include 3 sets of 3 x 12 second sprints. Sprint at max effort. Power should hit L6+ on every sprint. 3 minutes recovery between each sprint and 5 minutes between each set. Do the sprints on varying terrain at max effort).
3 x 8 minute L4 intervals (Warm up well then ride 3 X 8 minutes in power L4 or building to heart rate zone 4 with 2 minute L1 recoveries between each. Watch power carefully today and avoid any L5 creep no matter how easy it feels. Put 24 mins total of pedaling time in your L4 power bin today and zero minutes in your L5 power bin).
And the L4 intervals would be done only 1 day per week with every two weeks having you add an additional until you are doing 5 x 8. Then add time until you are doing 2 x 20 minutes.
After a few weeks of the L4, you could also add 1 day a week of L5 shorter intervals (usually 3 minutes in length). Two days of intervals per week are plenty with the rest being in Zone 1 and Zone 2. The intervals will fire up your other delivery systems and improve your overall speed, efforts, stamina, etc... . However, the Zone 2 is the biggest and most important area to target.
Here's a cut from Active.com: http://www.active.com/triathlon/articles/training-zones-explained
For the average endurance athlete, the percentage of time you should spend training in each zone is roughly as follows:
Zone 1 and 2: 80 to 85 percent
Zone 4: 10 to 15 percent
Zone 5: 2 to 5 percent
The Importance of Zone 1 and Zone 2 Training
Zone 1 and Zone 2 training help you build endurance, durability and strength. In addition, these easy training sessions help build capillary pathways that transport oxygen to your muscles and carry waste (lactate) away from your muscles. The more capillary pathways that you can build, the more efficient you will be. Efficiency is equal to free speed.0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.
If you can find rolling hills, this type of riding will actually help you get faster on a flat in my book. I hate hills but putting mind over matter, forced myself to go after it. Coming back home on a flat after heavy hills at the end of the ride was literally flying and amazed at the speed considering it was the END of the ride!
You're right this is SO true. I did exactly that. 301 miles- flat to start, really rolling in the middle, and flat at the end. At the start I was strugglinng to maintain 15.5mph at the end I felt I was flying at 16.5 mph!!!0 -
That sort of has to be the mindset when riding. When I was younger if I ever managed to find a headwind that actually slowed me down I was all "Heck yeah, free resistance training!"
As a somewhat sadistic aside, I used to live in Utah with a 20 mile road behind my house that held a 10% average grade that I would ride up in my hardest gear. By the time I could pull that off in a single sitting, regular "hills" became practically invisible.
It's pretty amazing what the body (at least a younger one) can actually do when you push through all the hard stuff.
To the OP, you should see if there are any riding groups around that you can join up with since you're getting to a pretty good pace and having a dozen new friends to ride with can help some folks stay motivated and find new places to take in fun rides.
I HATE headwinds... I do see your point, and maybe I should be more positive about them. But give me a hill over wind any day. At least with a hill you can see that you're doing something.
We have 2 mile hill at 10% and at the moment that is my 'challenge' hill. I try to do it every other day. How on earth could you do 20 miles at that angle- seriously impressed!!!!
There is a club here that my husband rides with, but I seem to be in between levels. The 2* group are painfully slow and while I happily keep up with the 3* lot on the flat I worry that I would hold them back on hills. Husband says I wouldn't but I think I need to feel a bit more confident in my abilities before I join them. I did go with them once and it really did help, so I agree. Maybe I need to be braver, but I don't want to embarrass my poor husband (though he'd be far too nice to say if I had).0 -
Up to to 16 mph today!!
I do try to do intervals but not in a very constructive manner. I was reading a the aiming schedule on the BHF cycling zone that was explaining the importance of them so I'm going to try as on next week.
Yes, there all sorts of intervals and various things to target in your bike riding by doing intervals. The good news is that your long rides and at the speed you are doing them have gone a long way to build your endurance which is where one should spend a good 80% - 85% or more training. At some point, you might want to add some Zone 3, 4, and 5 intervals.
Suggestions...
3 x 12 second sprint intervals (Ride today in heart rate zones 1-2 or power L1-2. Include 3 sets of 3 x 12 second sprints. Sprint at max effort. Power should hit L6+ on every sprint. 3 minutes recovery between each sprint and 5 minutes between each set. Do the sprints on varying terrain at max effort).
3 x 8 minute L4 intervals (Warm up well then ride 3 X 8 minutes in power L4 or building to heart rate zone 4 with 2 minute L1 recoveries between each. Watch power carefully today and avoid any L5 creep no matter how easy it feels. Put 24 mins total of pedaling time in your L4 power bin today and zero minutes in your L5 power bin).
And the L4 intervals would be done only 1 day per week with every two weeks having you add an additional until you are doing 5 x 8. Then add time until you are doing 2 x 20 minutes.
After a few weeks of the L4, you could also add 1 day a week of L5 shorter intervals (usually 3 minutes in length). Two days of intervals per week are plenty with the rest being in Zone 1 and Zone 2. The intervals will fire up your other delivery systems and improve your overall speed, efforts, stamina, etc... . However, the Zone 2 is the biggest and most important area to target.
Here's a cut from Active.com: http://www.active.com/triathlon/articles/training-zones-explained
For the average endurance athlete, the percentage of time you should spend training in each zone is roughly as follows:
Zone 1 and 2: 80 to 85 percent
Zone 4: 10 to 15 percent
Zone 5: 2 to 5 percent
The Importance of Zone 1 and Zone 2 Training
Zone 1 and Zone 2 training help you build endurance, durability and strength. In addition, these easy training sessions help build capillary pathways that transport oxygen to your muscles and carry waste (lactate) away from your muscles. The more capillary pathways that you can build, the more efficient you will be. Efficiency is equal to free speed.
WOW, thank you so much for taking the time to post that. It's great thank you. I'll keep a copy on my phone and give it a go next time I ride.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions