A limit set by yourself Intrusion of your life by someone else Creating trouble when joy is an easy option Harsh words Affecting the lives of Children who can’t defend themselves Causing disorder Shattering dreams through jealousy Causing problems through ignorance Implementing regulations which create a need for more regulations Living a Life instead...
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Salt and Exercise Question: Hi Kelli, I am a serious athlete and I want to know what you recommend about sodium intake. I have heard that when you train at a certain level you should get more sodium, but then I’ve also been under the impression that extra salt is not good. Please help...
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One year ago today, I released a post entitled “The Fifth Sip”. It was an intimate and vulnerable description of my thoughts leading up to the birth of our third child, River. Back then, this website was still slowly growing and that post never got exposed to as many people as it would if...
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Our super awesome nutrition expert is still chilling out after giving birth to her baby girl last week, so I’m back again in this week’s Loving the BITE. One of the new favorite things for us to make here at home (actually it’s my Wife who’s been making it…and me eating it) is granola....
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We’ve had a lot of great responses from our past “Let’s Talk” segments, so let’s keep things going with your thoughts and comments on cycling rituals. Have a look at the short video and then leave us your comments with everything you want to submit to this interesting discussion. I’m looking forward to some...
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Wow! What a month it has been in the world of professional bike racing. In an attempt to keep those post-Tour blues at bay for one more day I thought I’d share the last set of photos and videos from my time at this years Tour…. all the way back in the first week...
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Just wanted to come at you with a self promotion of our Loving the Bike, Loving the Run, and #bikeschool merchandise and offer you all a 10% discount from now until the end of July. The good folks at Groucho Sports are discounting all our products so you can buy yourself some mid-Summer clothing,...
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Today’s post is a collaborative effort with my friend Victor from Bicycle Lab. In our Cycling 360 podcasts, I call him “The Guru” and it’s for good reason….this dude knows absolutely everything about the bike. So for Make it Happen Monday, we’re here to tell you about Going Pro…in all areas of your life....
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Question: Hi Kelli, what’s the deal with transfats? I don’t know a lot about them, but I feel like they are weighing me down and affecting my cycling. Kelli’s Answer: Thanks for this great question. A lot of people have heard the term “transfats” and they are definitely something that can drag you down....
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Winners: The two people who have won a copy of David’s book are @pinkchick and @Robert. Thanks to everyone who entered and I hope anyone who didn’t win will head over and pick up a copy of The Distance anyway. Have you ever wanted to train for a triathlon or Ironman, but just weren’t...
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Our expert nutritionist, Kelli is busy having a baby today so I’m here to fill in with today’s Loving the BITE. If you know me personally, or follow me on Twitter….odds are you’ve heard me talking about Falafel. I have also written about it in the past, but because it truly is such a...
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As promised, this week I have the sights, the sounds… and the slightly drunk provincial early evening bike races that occured over stage 2 & 3 of this years Tour whilst @SteamyWynndows, @AndyMWild & I were there. After a lot of walking on day 1 to catch the action in two of the...
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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!
