The T-Shirt Giveaway is officially closed and the boys from Stomach of Anger have selected a winner. Kendall (aka @velofreak) is the winner with his entry of “I Am The Motor“. Good job, Kendall…..I’m looking forward to seeing that one on a T-shirt. Thanks to everyone for submitting your ideas….I enjoyed reading them all....
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When was the last time something really amazing happened in pro sports. Yeah, I know there has been a lot of cool plays and amazing acts of athleticism….but when is the last time we’ve seen a Hero? I’m not just talking about cycling this time. Think about all sports and let me know the...
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Two more days until the riders reach Paris and the Champs-Élysées. Tomorrow’s time trial could very well determine who will wear the yellow jersey, and I’m really hoping it is Schleck and not Contador….but it’s kind of a long shot. Here is my recap of this last week of racing and I look forward...
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Well, we’ve only got 8 stages left in what’s sure to go down as another amazing Tour de France. There has been a lot of great racing and stories taking place over the first two weeks and I’m sure there will be more excitement in the days to come. I have to say that...
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We’re taking an insiders look at tomorrow’s Stage 9 of the Tour de France. My good buddy, Chris Russell has climbed sections of this nasty Alpine stage and was kind enough to give us his preview (including videos) of what to expect as the riders set out from Morzine. Here is Chris’ description and comments...
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With all the incredible coverage floating around out there about the Tour de France and all that has occurred, it’s tough to add anything new or fresh to the mix. But what the heck, seeing as we’ve now completed the Prologue and 6 Stages, I thought I would lay down a few thoughts 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!
