Fuel

[Snarf]

I'm wondering if anyone has the same experience as me or can shed some light on my problem.

I'm cycling between 7.5 miles and 10 miles per day. When I get to about 6 miles every day I'm finding that my energy levels go on quite a descent.

I usually ride first thing in the morning so I will have had a bowl of dorset cereal fruit muesili and a glass of orange squash for breakfast.

Should I be eating something with more protein in it for breakfast? Could my breakfast intake be what is causing the seemingly sharp descent of my energy levels at the 6 mile mark?

Ta in advance.

 

[Brommyboy]

Your breakfast sounds fine, but you could try adding some additional oats to the mix. Complex carbohydrates are best for prolonged energy use, and oats or pasta are both good for this. When first coming back into cycling, I found re-energising essential after a short ride of about 8 miles. Eventually your body becomes accustomed to better energy management. Keep off simple carbo's like sugar, which dissipate their benefit very quickly, leaving an energy loss.

 

[Sore Thumb]

However you seem to have a high sugar breakfast like the fruit in the cereal and the orange juice might seem health but have a close look at how much sugar is in it. It will shock you when you find out how much sugar is in orange juice.

You need a low glycemic index breakfast that will provide you with a slow release energy. A good option it porridge with milk no sugar etc in it.

Try to reduce the amount of carbs in your diet such as pasta, bread etc. and try a health fat diet instead, a lot more healthy.

A fantastic diet and fitness resource on line is from Ben Greenfield. He has got a web site but have a listen to some of his podcasts. They are fantastic and will really open your eyes of what and how are the best things to eat.
I thought I ate healthy and to support my exercise until I had a listen to him.

All of his talks are research based and he quotes the necessary research.

 

[Supersuperleeds]

I have two slices of toast - sometimes with jam on, and a cup of tea before I set off for my 15 mile commute and that sees me through fine, mind you I am a fat basket and am carrying plenty of reserves!

 

[numbnuts]

It's funny how the lack of food affects others, I can ride all day on a banana and an apple plus some fruit juice

 

[gavintc]

It's funny how the lack of food affects others, I can ride all day on a banana and an apple plus some fruit juice

+1, but i do know that if I decide to push the pace, I can need more.

 

[HovR]

For morning club rides I have two bowls of cereal and some fruit with a drink of some sort. That puts me on for about 30 miles by which point we've normally reached the coffee stop where I'll have either a slice of cake or a bacon/sausage/egg sandwich, which will put me on for the return 20 to 25 miles.

If you haven't been cycling long, or have just taken a long break from cycling, it may just be a fitness thing.

I'd suggest possibly having a little bit more for breakfast, and also carrying either some granola/oat/energy bars with you to eat before you normally start to feel tired out.

Also are you drinking well on your rides? I find if I don't drink enough I start to feel a bit tired out. I currently drink a home made sports drink when out on my rides (a mixture of squash, sugar, and a pinch of salt) which I find works well.

 

[DiddlyDodds]

For morning rides i dont eat anything (set of at 6am) get back around 9am then have porridge for breackfast

 

[Sittingduck]

I wouldn't worry too much about specific foods and additional protein, for a ride of that duration. For my morning commute (10.5 miles), I have a few mouthfulls of water before I leave and have porridge and a banana when I get to work. For weekend rides I have porridge, banana, raisens & honey before going out but the rides are generally 3 - 4 hours.

Can you try eating after the ride to see if that helps?

 

[black'n'yellow]

I'm wondering if anyone has the same experience as me or can shed some light on my problem.

I'm cycling between 7.5 miles and 10 miles per day. When I get to about 6 miles every day I'm finding that my energy levels go on quite a descent.

I usually ride first thing in the morning so I will have had a bowl of dorset cereal fruit muesili and a glass of orange squash for breakfast.

Should I be eating something with more protein in it for breakfast? Could my breakfast intake be what is causing the seemingly sharp descent of my energy levels at the 6 mile mark?

Ta in advance.

Your body's glycogen stores should be good for around two hours of exercise, so unless 6 miles is taking you two hours or more, then there's no obvious reason why you should be running out of energy after such a short time. The other possibility is that you are simply riding too hard and not pacing yourself properly - in other words, you are getting fatigued, which is a fitness issue, not a fuelling issue.

 

[cyberknight]

Your body's glycogen stores should be good for around two hours of exercise, so unless 6 miles is taking you two hours or more, then there's no obvious reason why you should be running out of energy after such a short time. The other possibility is that you are simply riding too hard and not pacing yourself properly - in other words, you are getting fatigued, which is a fitness issue, not a fuelling issue.

+1

For morning club rides I have two bowls of cereal and some fruit with a drink of some sort. That puts me on for about 30 miles by which point we've normally reached the coffee stop where I'll have either a slice of cake or a bacon/sausage/egg sandwich, which will put me on for the return 20 to 25 miles.
My club run today..
brekkie .... porridge with sulatanas + a cup of coffee
Cake stop... Coffee+ slice of cake
1 bidon of water
1 gel as we were pushing it on the way back and i had been playing "who can get to the top of hills 1st" a lot
66 miles up around cannock chase

If you haven't been cycling long, or have just taken a long break from cycling, it may just be a fitness thing.

I'd suggest possibly having a little bit more for breakfast, and also carrying either some granola/oat/energy bars with you to eat before you normally start to feel tired out.

Also are you drinking well on your rides? I find if I don't drink enough I start to feel a bit tired out. I currently drink a home made sports drink when out on my rides (a mixture of squash, sugar, and a pinch of salt) which I find works well.
Unless the OP is dehydrated to start with i doubt it would make much difference over 10 miles? i do 10 miles each way commute and i only ever feel hungry/ thirsty if i have had an extra long shift and have not eaten/drank enough

 

[HovR]

Unless the OP is dehydrated to start with i doubt it would make much difference over 10 miles? i do 10 miles each way commute and i only ever feel hungry/ thirsty if i have had an extra long shift and have not eaten/drank enough

You're right, over a standard flattish 10 miles most reasonably fit people won't need a drink. Although I have a few friends who rarely cycle, but every now and then will come out on a short ride with me, where they'll find they're needing a drink, especially after climbs.

I figure it's worth the suggestion, after all, there's no harm from drinking a bit more water, and it will put OP in the good habit of drinking before he's thirsty for when he moves on to longer rides.

 

[Snarf]

Thanks all for the replies, very interesting.

I think it may be due to fitness (or lack of) or my inability to pace myself. I do find I set off at a lick and then on the return leg I seem to be a lot slower.

Thanks all again.

 

[mark st1]

I just get buy on Carbon Monoxide and the odd stray fly or mozzie

 

[defy-one]

I just get buy on Carbon Monoxide and the odd stray fly or mozzie

and free coffee