Fueling

[RedWeb]

Hi,

Sorry for starting another thread but I'm just trying to get as much good info as possible from the vast collection of experience on this forum

Key subject for me (and hopefully others). Fueling.

This morning I had a tough 20 mile run. Was uphill for about 7 and the rest was downhill with some undulating sections. Total burn according to my HRM was 1758 calories over 2 hours. Prior to my run I had a couple of eggs, a yoghurt, a banana and a cup of coffee. About 400 calories in total. My question is I am eating enough pre-cycle and what would you suggest I eat on my return ? To eat back all 1758 calories on top of my daily allowance of roughly 2200 calories would mean eating nearly 4000 to be effectively level for the day. Just can't see myself eating that much.

What do people on here do (in general) ? Eat back the calories (as I'm not attempting to lose weight) or eat back a portion but in doing so eat specific food groups i.e. protein etc ?

Cheers,

PaulC.

 

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

HRM calorie values are horribly inaccurate. 500-600per hr would be a bit closer

400 cals from that intake before a run/ride really isn't a lot. Very little carb value there, swap for a decent bowl of porridge? Waste of time at less than 50g servings though.

 

[Mo1959]

I wouldn't believe some of these calorie estimators. That sounds a bit on the high side to be honest. Careful you don't fall into the habit of overcompensating for the amount of exercise and putting weight back on!

I know 20 miles feels like a lot, and it is a decent run for me too, but it is not actually that far that you really need to eat very much more. I would just have a nice bowl of porridge or something when you get back.

 

[RedWeb]

I wouldn't believe some of these calorie estimators.

It is high but I was dying on the first 7 miles due to the drastically hillier route than I had envisaged. Heart Rate was a good 150 or so for long stretches. I know people can dismiss HRM's but I've been doing cardio (running) for most of 2012 and found it fairly accurate and it didn't stop me losing weight. 20 miles isn't a lot but a combination of new cyclist and steep gradients made it seem like more

Perhaps I should make this discussion more generic on the subject of fueling and less on what I did today i.e. what is most people's general policy on pre and post cycle fueling ?

 

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

Few people dismiss HRM's directly but calorie figures from HR deserve to be dismissed then removed from the classroom.

HR can only ever tell you how many times per minute your heart is beating, it does not know(nor can it tell) what it is pumping blood to. You might get hot and sweaty in the gym lifting heavy things, you might get hot and sweaty running or riding a bike, both will burn calories. HR does not know which of these activities you do, only that you are doing something. Any calorie figure,is then at best a guess.

Fueling is a relatively simple art. Carbs are your friend, plenty of threads on the subject via search.

 

[MrJamie]

I'd suggest aiming to eat about half what it says you've burnt off or less, or 1 nice big slice of cake

As far as im aware you don't need to exactly break even with calories every day to maintain weight, you can have a net loss on a riding day and a net gain on a rest day. I'd just keep an eye on the scales and clothing fit (incase body composition is changing) and adjust as required. I found the same kind of thing works pretty well for losing weight too in general, if you just monitor and adjust a little. I really wouldn't follow the calorie estimates though, they do tend to overestimate somewhat as it makes people like the product/app more if its extra positive.

I tend to just have a normal breakfast, maybe a piece of toast extra and take some sweets for the journey incase i need a little boost and afterwards just eat normally but with a little extra. I'm not attempting any kind of competitive cycling though, so its hardly optimized sport science for me

 

[RedWeb]

HR does not know which of these activities you do, only that you are doing something. Any calorie figure,is then at best a guess.

Fair enough. I thought calories was directly tied to heart rate. Will need to do some more research on that particular subject methinks

Fueling is a relatively simple art. Carbs are your friend, plenty of threads on the subject via search.

Ok.

 

[RedWeb]

As far as im aware you don't need to exactly break even with calories every day to maintain weight, you can have a net loss on a riding day and a net gain on a rest day.

Absolutely. Weight loss should really be viewed over the course of a week. That said in 9 months of dieting I never once went over my daily allowance. However, I admit to being obsessive about such things.

Thanks for all the input people.

 

[tadpole]

Perhaps I should make this discussion more generic on the subject of fueling and less on what I did today i.e. what is most people's general policy on pre and post cycle fueling ?

My policy is eat tuna/sardines on toast before a longish ride (30 miles+) drink plenty of water and take a jam sandwich with me, and eat that after 20 or so miles or when you stop for a pee. (If you don’t have to stop for a pee, drink more water. )
After a ride I eat cooked meat, but’s normally because I like to get home in time for my Tea

 

[Herzog]

Carbs are your friend, plenty of threads on the subject via search.

Sort of, though carbs vary greatly in ability to provide energy over a given time period (i.e., high GI, low GI).

 

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

Sort of, though carbs vary greatly in ability to provide energy over a given time period (i.e., high GI, low GI).

This is Beginners. People moan about over complicating things,but yes. You are correct.

 

[Boris Bajic]

Pre-ride: Porridge. They may have invented something better, but nothing yummier.

I avoid coffee just before a ride as it seems to mess with my energy levels.

During ride: 20 miles, probably nothing.

Longer rides: bananas, fig roll biscuits, tea buns with philadelphia and jam.

Post-ride: A nice, big cooked meal with the family.

Fluids: Water only (for me) and lots of it.

 

[derrick]

Porridge, Banana, biscuits, and a cup of tea before my sunday morning rides.
Had shredded wheat the other week and really suffered the last 10 miles, not sure if it was an off day or the lack of porridge.

 

[lulubel]

Pre-ride for me is a big bowl of homemade muesli for breakfast (oats, bran, fresh fruit, a few nuts), and that keeps me well fuelled for rides of up to 2 hours. When I get back, a glass of milk, maybe a banana or some chocolate (or both!), and by the time I've showered it's generally time for lunch.

On longer rides, I eat the same kind of things as people have mentioned above.

 

[RedWeb]

Thanks for the info. I love porridge so I'll make sure I stock up !