This is pretty much the first time I’ve mentioned our Hawaiian Christmas Holiday Getaway. I didn’t blog, tweet, facebook, or G+ about it….and did my best to stay offline as much as possible. For the past two weeks in Kauai I enjoyed some incredible Family moments, and had more than a few life lessons....
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Would you like to go cycling on and off road in Bonaire this winter? Your Caribbean Cycling escape has arrived. The price is incredible, the location is about as bikey exotic as you can get, and where else would you rather be this February than Bonaire? Bonaire is basically one incredible tropical oasis found...
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Today’s guest post comes from Deb Keiser. She is a New York-based journalist who wrote this article about one of my favorite places on Earth, so I just had to post it. Formerly a staff travel writer for the New York Daily News, Deb contributes regularly to newspapers and magazines of the Hearst Conn. Media...
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I have spent most of June chilling (and cycling) around the country of Belize. A lot of people have never heard of this place or know where it is, and those that have probably don’t think of cycling when they refer to the country. Little does the world know that cycling is huge over...
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Sixteen miles of natural sandy beach, a virgin mangrove-fringed lagoon, a wonderland of coral-studded cayes, nearby jungle rivers and pristine rainforest Garifuna, Creole and Mayan cultures and ancient Mayan ruins make Placencia the ideal location for the adventure traveler! Sounds pretty nice huh? Well, they forgot to mention something that makes this place even...
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If I were to ask who your cycling heros were, how would you respond? I’m sure some might bring up Lance Armstrong, or one of the other great cycling legends. Others would likely mention their Dad or another family member. No matter who your cycling heros are, what’s most important is that you look...
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There is a little known island about half way between the Caribbean islands and the coast of Africa. Its name is Arcanum pāx, meaning “the secret peace”. On this island, the only means of transportation is by bicycle. The only relationships they know are love and peace. And the only thoughts that flow are...
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I’ve had some pretty cool jobs in my time, but nothing can compare to the position of Mountain Bike Tour Guide that I once held….oh, and I should also mention that this job was located on the Caribbean island of St. Kitts. Okay, so having a job that puts you on the seat of...
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It’s my Anniversary today. Yep, seven great years with “the cyclist’s wife” and still going strong. It all started with our first date on Friday the 13th of July, 2001 and we continued with the theme of the 13th by tying the knot on Sand Bank Beach in St. Kitts on Saturday December 13,...
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It might be a tiny little island, but the Caribbean island of St. Kitts is home to some of the West Indies best cycling. Actually, it’s sister island Nevis is pretty dang good for cycling as well. The area of the twin-islands is 261 square kilometers (101 square miles), with St. Kitts occupying 168 square kilometers...
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There is no shortage of blog posts, Twitter threads, and Linkedin comments talking about cycling with your iPod….but I wanted to join in on this one for a minute. I’ve been listening to music while biking ever since I got my first mp4 player six months after becoming a road cyclist. The first day...
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Have you ever arrived in a city or town that is new to you and been unsure as to where to ride? Not knowing which streets and highways are “cycling friendly” can make it tough when taking that first ride in a new location. Arriving in Florida this week, put me in this exact...
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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!
