There are a few things that I’ve been wanting to blog about, so I’ve chosen today as the day to mash them all together into one happy little post. I generally like to stick to a theme or topic for each blog post, but I’m cool with trying out something different today. How to...
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Is it really September already? As you know, at the top of each month we like to feature the amazing stories and memories of why people are loving the bike. Please take a look at what our September lovers have to say. We’d love to hear from you as well….feel free to submit your “Look...
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When I was growing up, I wasn’t a huge magazine addict but I do remember a few subscriptions that I had. My interest started with Mad Magazine, and then moved on to Waterski, MuscleMag, and a couple other sports related type mags. The last magazine I can remember buying would have been around 8 to 10 years...
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Fiber It’s best to add fiber slowly (to reduce gas and bloating) if you are not used to eating very much. Add only about 5 grams of fiber per day for an entire week. Then, if comfortable, add another 5 grams the following week until you have reached 30+ grams of fiber per day (for example:...
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I’m not sure if it’s been just plain good luck, or if being extremely conscious of taking in good whole foods is the reason…but I’ve been running on healthy and haven’t had a cold for longer than I can remember. In fact, it has been at least a couple years or more since I...
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I am extremely proud to introduce our newest contributor at Loving the Bike. Kassidy is my 11 year old daughter and will be writing posts about once a month. She is a great little writer and I hope you (and your kids) enjoy what she has to offer. - Darryl For my first post on...
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Just one of the many things I love about being out cycling is surrounding myself with nature. Biking past lakes, over creeks, alongside canola fields or sugar cane fields make being out there on the bike, even better. But as I passed by a cute little fox yesterday on my ride, I got to...
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Reading Labels Within the “Total Carbohydrate” section of a nutrition label, you’ll find Total Carbohydrates, Dietary Fiber (sometimes further defined as soluble & insoluble), and Sugars. Pay attention to the total fiber per serving (no need to log soluble vs. insoluble) – your goal is 30+ per day. Of note, when you subtract the total fiber and sugar from the...
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For many cyclist, we are slowly nearing the end of another beautiful riding season. Whether you live in a place that the season is nearly over or never ending, this is the perfect time to take your cycling to the next level. Come on, I know you’re thinking about it. You’ve been riding and...
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Last week I was out on ride….no surprise there. It was a beautiful day with little wind and 100% sunshine, so I stayed out as long as I could. I got out far enough to know that I’d be arriving home with at least 110kms behind me and I was very happy about that. On the...
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Cycling itself may be art in motion, but the concept of bike related art seems to really be catching on. The design and craftsmanship that goes into a bike is reason enough to celebrate, and the handmade bike shows that happen around the World each year are a fantastic way to show off some...
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Pita Chips Do you sometimes crave chips or pita chips? It seems like buying a bag of pita chips is a healthy alternative to regular potato chips……they are a better choice, but with many of them being made from enriched flour why not avoid them and make your own. They are so easy to...
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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!
