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...
Read more »
Three days ago, the world sat down in front of their TV screens to start watching the 2010 FIFA World Cup taking place in South Africa. The 19th edition of the biggest soccer (or football as it’s known around most of the planet) tournament in the world started on June 11 and will run...
Read more »
And the winners are…… We’re so pleased to bring you the 2010 winners of the Crank Listed Honors – The World’s best cycling blogs. It’s been a bit of a process, but the time has come to unveil who you have chosen as the top dogs for this year. Yeah, I ramble on for...
Read more »
The Crank Directory is now up. If you haven’t already guessed, Loving the Bike and Crank Listed are pretty much one in the same. When we launched Crank last month with the call to nominate cycling blogs for the Crank Honors, we put it out under www.cranklisted.com. We did this because although it was...
Read more »
As one of the new kids on the blogging block, we have been slowly getting to know exactly who we are and what we stand for. It’s quite apparent now that Loving the Bike is about promoting, enjoying, and loving all and everything there is about the bike. We share our own views of...
Read more »
 |
 |
 |
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!
