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Pre Ride ‘routine’ / Drinks / Food

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  • June 27, 2017 at 4:58 pm #27279
    NotChrisFroome

    Hi All, 

     

    Im relatively new to cycling, and currently only ride about 20-30 mile rides, although im looking to obviously increase this. 

     

    The thing i would like opinions on is what is peoples pre ride routines? 

    Reason i ask is currently when i ride, sometimes im fine and have energy etc(although obviously tire as ride goes on), BUT other times almost as soon as a i ride i feel like my legs are not working and have zero energy. 

    My Friend who runs a bit, said i should use a ‘Pre Workout’ Drink, which is high in caffine as boosts energy… Question is, does anyone use something like this? I have looked and found something called High5 EnergySource 4:1 With Super Carbs, which seems to have good reviews, but it doesnt contain caffine.

     

    Any advise or recomendations welcome, as it is frustrating that i dont know what is best and get despondant while riding. 

     

     

    Thanks

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  • June 28, 2017 at 5:44 am #896069
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    Welsh boy

    A ride of 20 to 30 miles does

    A ride of 20 to 30 miles does not need a pre-ride routine.  I suggest that you relax and forget about all the advertising bullshit surrounding drinks/snacks etc. and just ride your bike.  Have a light snack if you want but I suspect your varying energy levels or perception of how well you are riding is down to your current fluctuating fitness level.  You should be able to do 30 miles with just a few fig rolls (or similar) and one 500ml bottle of water (or squash if you prefer), you wont need gels, protein bars or any other such rubbish, nor will you need post ride recovery drinks once you have finished.  All that stuff is a triumph of marketing, it will make a difference to a very fit rider looking for an edge but for a recreational rider doing a few hours it is a waste of money, just ride and enjoy the ride, you will notice your fitnesss improving from just riding.

    June 27, 2017 at 10:37 pm #896067
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    gunswick

    2 weetabix, done.
    2 weetabix, done.

    Take food with you, or a carb drink so you can top up as you go. 20miles doesn’t need food usually, but IMO 30miles needs 1 food item and some water / electrolytes.

    If you back to back days then you will feel it.
    Protein immediately post ride will help your next ride feel better.

    Maybe instead of pre-ride discussion, think about your post-ride recovery and repair plan? If that is letting you down, no amount of pre-ride can bail you out.

    June 27, 2017 at 9:51 pm #896065
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    barbarus

    Personally if I want to
    Personally if I want to exercise, I need to eat. At least an hour before, preferably 2. Coffee is for post ride. Everyone is different but let me just put out there that if it comes in a plastic tube with pseudo science writing on it, you don’t need it.

    June 27, 2017 at 9:48 pm #896063
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    average_joe

    I think it’s really important

    I think it’s really important to have a good meal the previous evening. I usually have chicken breast stir fried with spinach and served with whole meal pasta.

    I’ll always have porridge and a cup of tea for breakfast, and a banana as well if I’m going for a long ride (Over 50 miles).

    As others have said, its just as important to keep fuelling during the ride, I take a sip of my drink (weak orange squash under 50 miles, Torq Energy for longer ones) every 5 miles and have a Frusli cereal bar every 20 miles.  Setting the distance alert on a Garmin or similar helps you to stick to this. On a really tough ride I’ll have a caffeine gel about two thirds of the way through, it might just be psychosomatic but I do feel like it helps me maintain my effort when I’d normally expect to be slowing down.

    When I get back after a tough ride I have a chocolate milk shake and a banana straight away, then a proper meal about an hour later.

     I regularly do rides of 100+ miles with 10k feet of climbing this way, and touch wood I’ve never had any issues.

    June 27, 2017 at 9:33 pm #896061
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    BrokenBootneck

    A bowl of porridge normally

    A bowl of porridge normally works also peanut butter and banana sarnie. Have also used jam sandwhiches or if in a rush a couple of bananas with a spoon of honey. But always coffee!

    June 27, 2017 at 9:21 pm #896059
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    S13SFC

    A couple of wheatabix and a

    A couple of wheatabix and a pint of milk is all I need before heading out.

    June 27, 2017 at 9:12 pm #896057
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    sw600

    Jam sandwich for me. And a
    Jam sandwich for me. And a double machiatto if I can avoid waking the kids up with the noise of the grinder and espresso machine.

    I don’t think shoving a bunch of stuff in immediately beforehand is going to make that much difference, just make sure that you keep eating. Once over 90 mins or so you’ll have run out of glycogen and will need to refuel. Unless you are one of these keto people (so they claim); I don’t know enough about it myself, but I’m always a little sceptical of faddy diet type things.

    June 27, 2017 at 8:51 pm #896055
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    pockstone

    These were invented for a

    These were invented for a reason:

    June 27, 2017 at 8:31 pm #896053
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    Simon E

    HalfWheeler wrote:

    HalfWheeler wrote:
    Different strokes for different folks.

    I think that many people have become accustomed to loading up before they move a muscle (which I don’t think is ideal).

    Rather than consider changing their habits it is easier to dismiss those with experience to the contrary as “having a different metabolism”. I really can’t see that human energy systems can vary so wildly.

    June 27, 2017 at 7:47 pm #896051
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    StraelGuy

    I’m with you ktache. It was

    I’m with you ktache. It was Dottigirl that put me in mind to try some protein instead of plain carbs before a ride. I find I feel great if I go out after a potato waffle and fish finger butty but not so great if I just eat a load of carb’s. Oh, and caffeine can be invaluable. I do NOT feel like going out after a day at work so I always make a strong mug of old brown java in my aeropress before heading out. Really puts me in the mood for a ride.

     

    In fact, I’ve got my 2nd ever sportive on Sunday (63 mile route, my longest so far) and I might try peanut butter and jam butties so carb’s AND protein/fat.

    June 27, 2017 at 7:43 pm #896049
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    ktache

    Bacon and brie sandwich for

    Bacon and brie sandwich for preperation for a long ride.

    Cake is the breakfast of champions.

    June 27, 2017 at 7:39 pm #896047
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    HalfWheeler

    Depends entirely on the rider

    Depends entirely on the rider. We’ve all got different metabolisms and physiques. So advice pertaining to one rider may be useless for another.

    Not suggesting you do as I do but I can function on relatively little food. On a Saturday training ride (54 miles at mostly chatting pace but last 12 miles heads down, every man for themselves) I get by with a cup of tea, 2 slices of toast before and a Nakd bar after 30 miles plus water. Yet some of my clubmates are up two hours before kick off loading up, bowls of porridge, fruit, coffee, toast etc. And that’s because they have to, they’d be a mess otherwise

    Different strokes for different folks.

    Have a light breakfast and stuff something in your pocket in case you get hungry/weak. As the months and then years roll by you’ll know what to eat as you learn how your body works.

    As for the artificial energy stuff, if you can stand the taste then more power to your elbow. But Graeme Obree won world championships and broke records on…jam sandwiches;

    http://www.dailyrecord.co.uk/news/local-news/cycling-legend-reveals-energy-secret-2408656

    June 27, 2017 at 7:28 pm #896045
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    ClubSmed

    It’s probably anxious but:
    It’s probably obvious but:
    No alcohol the night before makes a massive amount of difference. Even just the one drink has a noticeable effect.

    June 27, 2017 at 7:24 pm #896043
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    drosco

    With Sergius 100% on this one

    With Sergius 100% on this one, bowl of porridge and a cup of tea.

     

    Ultimately, there are peaks and dips in form. I for one have never found a magic formula other than riding as far as you can as often as you can.

    June 27, 2017 at 7:23 pm #896041
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    Simon E

    Before a ride: a glass of

    Before a ride: a glass of water.

    Unless it’s a really BIG ride then I’d not bother carbing up beforehand. I’ve found eating beforehand confers no benefit to how I feel during or after it.  A coffee might help if you feel dozy but otherwise I’d not bother.

    Some days the legs are good, some days they’re not so keen. I can’t find a reason for it but suspect it’s possibly related to disturbed or irregular sleep, or possibly something else fundamental that I haven’t twigged. Like sergius, I find you just have to ride through it and your legs come round after a while.

    Most commercial energy products are inferior to natural nutrition but, as I’m sure you’ll see presently, some people are devout in their homage to the gods of maltodextrin, protein powder, gels and so on.

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