Diet and eating before and after

[Beeankey]

Right,

My plan is in the next month to start a 10 mile commute 3 days per week. On top of that I am planning a 10 to 20 mile cycle on the other 2 mornings. At the weekend I am looking to do at least a 50 mile ride building up to 100 on a Saturday or Sunday.

I did this kind of routine a number of years ago and felt brilliant, was fit, looked healthy and just generally felt on top of the world.

During that time though I was in my early 20's, money was tight and never really watched what I ate. I just drank loads of water, ate bananas and lots of porridge.

What I'm looking for is what you guys eat pre, during and after commutes and long rides. I know it will be a test of suck it and see with regards to what suits me but I'd rather have a starting platform tried and tested from others than just bananas and water and then tailor to my likes and dislikes over time.

Cheers

 

[T.M.H.N.E.T]

Use search?

 

[Beeankey]

Use search?

Just new. Take it there is already threads on this?

 

[amaferanga]

Are you started from doing zero miles to doing all that riding? It's not clear if you plan to dive straight in or build up gradually.

As for food, your commutes and short rides shouldn't need anything special as you'll only burn around 300-500kCal on a 10 mile ride. For your longer ride at the weekend a good breakfast beforehand and a banana or two should be enough for 50 miles. Once you get to 100 miles you'll probably want to stop and grab a sandwich halfway and have a couple of bananas and/or muesli bars as well.

 

[T.M.H.N.E.T]

Just new. Take it there is already threads on this?

Of course.

 

[Ningishzidda]

Its usually 40 kCals / mile + 25 kCals for every 100m of climbing.
So amaferanga's post is bang on.
Judging how much to actually eat is a tricky thing which is based upon exertion relative to your maximum HR and/or LT.

 

[Beeankey]

Of course.

Your help is much appreciated

 

[Beeankey]

Are you started from doing zero miles to doing all that riding? It's not clear if you plan to dive straight in or build up gradually.

As for food, your commutes and short rides shouldn't need anything special as you'll only burn around 300-500kCal on a 10 mile ride. For your longer ride at the weekend a good breakfast beforehand and a banana or two should be enough for 50 miles. Once you get to 100 miles you'll probably want to stop and grab a sandwich halfway and have a couple of bananas and/or muesli bars as well.

Cheers,
The commute is a straight dive in, the other mornings and weekend ride will be built up.

 

[HLaB]

FWIW, I would eat a normal breakfast (typically for me a bowl of cereal) and I would only carry fluid for the commute. TBH for that length of a commute I wouldn't even bother with the fluid but I like to think I'm fit now and when I first started out I probably did. For longer rides though its a must and food (bananas and cereal bars) is usefull too. Good luck!

 

[MickeyBlueEyes]

Normally 70g of porridge or 2 or 4 slices of jam on toast before commuting, then a banana and an orange when I get into work with a coffee. Then a banana before I leave in the afternoon, what I have when I get home depends on what I fancy at the time. I also take two 800ml bottles for the trip, one for the way in, the other for the way back.

 

[Darren Jeffrey]

I commute 11 miles each morning and leave with in 15 minutes of getting out of bed. No breakfast. I shower at work then have some porridge. That's an hour or so after waking before I eat.

I think if you eat well enough throughout the day and have plenty of energy then breakfast isn't really that important before you cycle

 

[uclown2002]

I ride 40-50 miles every day on an empty stomach and suffer no ill-effects. Each to their own but think for a 10 mile commute you could skip food intake until you get to work.

 

[Ningishzidda]

You could go barmy and buy a Garmin with HR input. Do a test to establish your Max Heart Rate.
Analyse what distance of your riding is over 80% MHR.