Just make sure you get something that’s high on the Glycemic Index right after the ride. Here is what I might eat immediately after a ride:
(That’s good at other times of the day, like in the evening after the big ride, but not right now!) Just be careful not to eat too much protein or fat just yet, since that could slow the absorption of carbs. So I will go ahead and eat some simple carbs, but I want a little protein, too.Īt this point, your body is most receptive to refueling, so the carbs will go towards replenishing muscle glycogen (instead of being stored as fat).ĭon’t forget protein though – you need to add some protein into this meal to aid in recovery, and a few studies have shown that you can actually absorb more nutrients with a carb:protein mixture. Immediately after a ride (ideally within 15 minutes of finishing), I’m looking for a meal that will quickly replenish my energy but also rebuild my muscles. In this case my big meal would be roughly 800-1,000 calories, and my snack would be 90-200 calories. dry Cheerios or Nature Valley granola bar) at 45 minutes before heading out. oatmeal) four hours beforehand, then have a small snack (i.e.
In this case you would have your big meal (i.e. You could also try to eat twice before a big ride. (Acidic fruits could possibly disrupt digestion.)
The meal will be based on complex carbs (no steak and eggs), but you don’t want to skimp on fat and protein. When I do eat a considerable meal 3-4 hours before a ride, I am looking for a balance of whole grain carbohydrates, healthy fat, and protein. I can literally eat as I walk out the door. With longer, slow rides, I worry less about timing because I can still digest food at the slow riding pace. That way my body has time to digest the food beforehand.ĭuring intense rides, you don’t want food in your stomach. If the ride is late morning or afternoon, I will eat a meal 3-4 hours before the start of the ride. As long as you do start eating while riding, you’ll be fine. Since you should have eaten dinner the night before, and your body will hold about 2,000 calories worth of energy in its glycogen stores, you technically don’t need breakfast. I’ll just go straight into my during-ride nutrition consisting of energy bars, gels, and drinks. The right meal choice will depend on ride duration, time of day, and ride intensity.įor example, if I’m riding early in the morning, I will eat nothing beforehand. Ready To Take The Next Step Towards Fat Loss?īefore making a choice, there are considerations.You will be taking back home newly made friendships, improved riding skills, a lot of memories and laughs and of course a souvenir Shirt. 19:15 Diner (3 courses with wine, one day pizza night with homemade pizza from our wood fire oven)Įnjoy breakfast, taking in the views for the last time before departure.18.30 evening stretch and relax session.16:30 return at the bike lodge, drinks, snacks, hot tub relaxation and take it easy.Of course, we take our time for a picnic lunch and there is always time for a break to take in the views over the snow-capped peaks, glaciers, and beautiful alpine fields. All week we make sure there is a nice balance between instruction/skill training and just riding nice trails. After lunch, we’ll just enjoy the rides and test newly mastered skills on the ride. In the morning the focus is on riding skills and instruction. We will be out all day riding the best trails. 8:00 Breakfast on the terrace, enjoying the morning sun and mountain views.Monday – Saturday Wednesday no guiding, chef’s day off The program, personal goals, and expectations, trail information, gear check.
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