It’s time to determine the top dogs of the cycling blogs once again. This is the third time we’ve held the Crank Honors where people vote up their favorite cycling blogs and celebrate all the goodness they have to offer. I want to start off by saying that Loving the Bike simply holds these...
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If you haven’t noticed, I don’t have a lot of posts about cycling with partners or groups. I’m primarily a solo cyclist, so when Mike Neifert came to me with a guest post on “The Joys of Finding a Riding Partner” I was stoked to get it up and include some content on this...
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Getting or having saddle sores is probably something us cyclists would like to keep to ourselves, right? I don’t get them very often, but here I am publicly announcing that I just so happen to have a couple right now and they sure did make today’s ride a little uncomfortable. Yeah, it’s a nasty...
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I’m definitely of the opinion that we should strive to be the best person that we can possibly be….but sometimes making comparisons to your “best self” can have negative results. When I was around 14 years old, I spent a lot of my summers playing golf. My friends and I would bike over to...
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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...
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I saw this video about cracking down on Austin cyclists last Tuesday and it’s been bubbling up inside of me ever since. It seems like when I’m out riding, it always seems to be on my mind, and while I ride along I think about all the comments I have to say about it…..and...
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A couple of weeks ago I put up a guest post on riding in Africa that was not totally accurate. So today we’re posting the inside look by someone who’s done it countless times….Paul McManus, a guide for Tour d’Afrique. Whether you’ve always wanted to do something like this or just want to read...
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Ironically, I might not be able to ride in the LIVESTRONG Challenge Austin this year…it will be the first time I’ve missed it in a long, long time. But I do feel that YOU need to take part in this fantastic event, and here are 8 reasons why. Be sure to check out reason...
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That body of yours is the only one you’ll ever have. What are you going to do with it? Being involved in the world of Fitness for a large part of my life, this statement has always lingered in my mind. What people do with their bodies is ultimately up to them, but why...
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I’m super stoked to announce the launch of our new Loving the Bike jersey, Kit, and kids jersey. This is the second generation of the Loving the Bike Kit and with it comes a hot new design and bibs instead of shorts….and of course, it will make you ride faster, just like the 2011...
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I’m a cyclist who claims that I was born with a pair of sunglasses on my face. I don’t think I’ve ever been out riding without a pair on…yes, even when it’s raining I’m wearing sunglasses. Today we have Nate Schrader from SunglassWarehouse.com providing a guest post on what to look for when purchasing...
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I wasn’t sure I would write about the cycling tragedy that happened here in Austin over the weekend. But yesterday I cycled past the spot it occurred….and after being overwhelmed with emotions, and just had to pay tribute as well as express my rant. Last Saturday, 55-year old cyclist Verter Ginestra was struck down and...
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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!
