SizeMyBike is a simple iPhone app to help new and existing riders properly fit a bike. Users input six body measurements (height, inseam, sternum, arm length, foot length, and shoulder width) and SizeMyBike will compute the optimal geometry of a road bike or a mountain bike. The maker of the app says that the...
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For quite a while now I’ve been wanting to check out “The Sufferfest” cycling training videos. David from Sufferfest Studios, Singapore sent me their videos a few weeks ago but since it’s not exactly indoor training season I haven’t been able to give them a test run. This past Monday there was a torrential...
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With just under two weeks until Father’s Day, time is running short on finding something for that cycling dad in your life. I’m a dad, right…so I know there is never a shortage of great cycling gift ideas. This year, I actually couldn’t wait for father’s day and bought myself a gift back in...
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Because I’ll only endorse something that I completely love and am excited about, there are not very many cycling nutritional products that I’ve promoted. In fact, there’s only been three…..Nuun, VegeGreens, and now Shot Roks. Sure, there are other great products out there, but these are the only three that I’ve come across so...
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Disclosure: When I wrote this post, I had absolutely no affiliation with Progressive (the makers of VegeGreens). I simply liked their product and wanted everyone to know how I felt. As always, the Loving the Bike reviews is totally and completely a 100% honest review. Anyway, after the post went out Progressive found out...
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For the past month I have tried to sit down and lay out a review of two different products…..Action Wipes and CarboRocket. Both of these companies sent me samples of their products for the purpose of reviewing it on this website, and although this has been super tough for me I am finally going...
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Three weeks ago today, I started my virtual bike fit process with Victor from Bicycle Lab. I’ve explained the pre-fit and mid-fit process previously, and have shared my comments…and it’s time to wrap it all up with my post-fit review. It didn’t actually take three full weeks to complete the process. We pretty much...
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When I upgraded to my new Trek Madone last April, one of the things I was hoping to get out of it was a spectacular fit that provided me with hour upon hour of comfort to go along with increased performance from the bike. It’s been a great road bike, and really can’t complain...
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Loving the Bike will periodically be doing cycling related product reviews. Continue to check back with us for future reviews, and contact us if there is a specific product that you’d like our opinion on. Most reviews will be on supplements and nutrition products because they interest us and we feel we can provide...
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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!
