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As the name implies, Loving the Bike is a site for bicycle lovers of all sorts and abilities.  We feel that all cyclists are champions whether you’re someone who gets out for the occasional weekend ride or are ripping it up in your local racing circuit.  We blog about all things associated with the bike and we can be thought of as a place that talks about cycling as a lifestyle.  Doesn’t everything things revolve around the bike?

We’ve also been called “the cycling version of Life is Good“.  We’re sure that has something to do with our popular Make it Happen Monday Series, but we do our best to make sure all our posts are motivating, inspiring, and include a little sprinkle of magic to make your day just a little bit better….not to mention your cycling.

We plain and simply Love Bikes

Cycling, as well as cycling blogging, is a team effort.  We are very proud to be a part of the Peloton of great cycling blogs found around the world.  To help others find and become fans of all the great cycling blogs, we have set up the Crank Listed Directory.

The Loving the Bike blog is a team effort as well.  Through the efforts of Darryl, Kassidy, Myron, Kelli, Stevie, and Blairmore Media we have been able to put this together and we are so happy to bring this blog to you.  Of course, everyone who checks in, reads, and posts comments is part of Team Loving the Bike as well…..definitely no point in doing this if it weren’t for you.  Thank You.

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What’s the best fuel for an early morning ride?

Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride.  For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am.  I haven’t had any stomach issues, but I am not sure that this is the best pre-ride meal strategy. My legs have felt heavy since starting to ride earlier.  My rides are 1.5-2 hours.  Should I eat less, something different, or nothing at all?  What do you think?

Kelli’s Answer: I think your pre-ride fuel strategy can be improved.  The issue with eating a moderately high fiber breakfast within 30 minutes of beginning a ride is that it will likely take too long to digest, absorb, and metabolize to provide any energy to your muscles at all.  And, what’s more, if the meal is setting in your stomach, you are increasing your risk of stomach cramps (but it sounds like you’ve been okay here) and a reduced bloodflow to your legs since your body is working at digesting.

Although many athletes feel like they need a full breakfast before a morning ride, I think you’ll have better result with less food, and ones that you can eat quickly and metabolize faster.

My first choice would be 2 Tablespoons organic honey + 0.5 – 1 Tbsp organic coconut oil (all straight off the spoon).  Why? These are fast-acting, quick-metabolizing energy foods.  The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants.  The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.

Another option would be a sports food with a moderate amount of protein – something like a Clif bar. Or, a smoothie with 1/4 cup yogurt, 1/2 banana, 1 Tbsp honey, and water.  These foods will also digest quickly and provide energy during your ride.

And, don’t forget about 8 oz. of fluid.

During your ride, especially if high intensity and over 60 minutes, or moderate intensity and over 90 minutes, you’ll still need during-ride fuel as well.  With all rides in heat, you’ll want fluids and lytes!

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.
Nutrition Tips