Page 2 - Food before and after a ride..

01-03.-2007, 07:48 AM

#16

jamesstout

Registered User

Join Date: Nov 2006

Posts: 91

Re: Food before and after a ride..

Quote:

Originally Posted by BradUF

Ok how about this... For breakfast I will eat Oatmeal, with some (PEANUT OR ALMOND butter and RAISINS OR HONEY NOT sugar and AN ORANGE NOT Aglass of OJ. For a snack I will have a granola bar and some water or maybe some fruit instead GREAT. For Lunch I will have a turkey sandwhich on whole weat with some (MAYO IS OK BUT TRY AVOCADO) mayo and some pineapple on the side (MAYBE ADD A YOG HERE YOU NEED DAIRY). For dinner I will have roasted chicken, pea's some mac and cheese (I WOULD TRY TO LIMIT MAC AND CHEESE TO !_" X PER WEEK TRY SPAGHETTI WITH A TOMATO SAUCE, WITH BLACK BEANS, OlIVE OIL, A LITTLE PARMESAN OR WITH AVOCADO) and water. Does that sound better?

i added some comments

01-03.-2007, 11:29 AM

#17

BradUF

Registered User

Join Date: Feb 2007

Posts: 37

Re: Food before and after a ride..

Quote:

Originally Posted by jamesstout

i added some comments

Sounds good. Do you know a website that is free that has a list of recipes I can eat or some forums?

By the way I got that book Protein power and it sounds like it would be great for someone not active but god it sucks for someone like me.

01-03.-2007, 06:46 PM	#18
matagi Registered User Join Date: Mar 2006 Location: In a parallel universe Posts: 3,852	Re: Food before and after a ride.. Brad, try the following for some recipe ideas ... http://www.ais.org.au/nutrition/Recipes.asp it is the Australian Institute of Sport website. There is also some useful information on their Fact Sheets page.

01-03.-2007, 08:28 PM	#19
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,698	Re: Food before and after a ride.. Hi Brad, I don't think you can blame the 34k ride on the food issue, 34k isn't far enough to require you to eat food before or during the ride, your body should be alble to handle modest distances without the need to eat. As pointed out by others, we all disagree on diet, in particular carb consumption. Myself I go for 1/3 calories from each of Protein, Carb and Fat. That works for me, it may not be suitable for you. I'll leave you with the others advice and add "Don't drink your calories" Food is more satifying. __________________ Training Log

01-03.-2007, 11:36 PM

#20

BradUF

Registered User

Join Date: Feb 2007

Posts: 37

Re: Food before and after a ride..

Quote:

Originally Posted by mikesbytes

I know if I eat before I ride, after about an hour I am starving most the time.

01-03.-2007, 11:37 PM

#21

jamesstout

Registered User

Join Date: Nov 2006

Posts: 91

Re: Food before and after a ride..

Quote:

Originally Posted by mikesbytes

Hi Brad, I don't think you can blame the 34k ride on the food issue, 34k isn't far enough to require you to eat food before or during the ride, your body should be alble to handle modest distances without the need to eat.

As pointed out by others, we all disagree on diet, in particular carb consumption. Myself I go for 1/3 calories from each of Protein, Carb and Fat. That works for me, it may not be suitable for you.

I'll leave you with the others advice and add "Don't drink your calories" Food is more satifying.

i think it depends on how long it takes and how used to it you are. 34k can be epic for some. (imagine doing 34k with abbackpack, thats what its like for heavy guys!)

+1 on the dont drink your cals tho

01-03.-2007, 11:48 PM

#22

BradUF

Registered User

Join Date: Feb 2007

Posts: 37

Re: Food before and after a ride..

Quote:

Originally Posted by jamesstout

Well it is not epic and the only reason I stop is because the seat starts to hurt so damn much and I only have so much time. I plan to get it up to 40km a day by next week. Also, I don't have a road bike, just a Walmart-Special, 200 bucks, and I am 6'1 194 pound, overweight. When I first started to ride it was really hard for me to do 12km. I can't just hop into 100km rides but have to work my way up to them. When my daily routine becomes easy I increase the speed and once I have a good speed going I increase the km. Oh and I have done about 34km with a backpack and it hurt my back so bad. Never again.

02-03.-2007, 09:16 AM	#23
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,698	Re: Food before and after a ride.. Sorry, I didn't mean to say that 34k was easy, what I was saying was that the calorie burn wasn't high enough to require you to eat before riding. __________________ Training Log

02-03.-2007, 12:45 PM

#24

BradUF

Registered User

Join Date: Feb 2007

Posts: 37

Re: Food before and after a ride..

Quote:

Originally Posted by mikesbytes

Sorry, I didn't mean to say that 34k was easy, what I was saying was that the calorie burn wasn't high enough to require you to eat before riding.

Oh, I ride at 12:30, right after lunch. I figure it was the best time since I already had something to eat, so I would not have to eat again right before I ride. My problem is after the ride I am hungry but I think I found some good food for afterwards. Even though I am hungry. Yogurt, an apple and a granola bar fills me up nicely.

I am really happy about my rides now. When I started I used to tire so easy and feel like complete crap but now I can ride 34km with out feeling like crap. My legs still get somewhat tired but I don't feel like I am going to pass out and I can keep going hard and fast. I used to huff and puff so hard. I am really hope all of this + the oatmeal gets my high blood pressure down. I look forward to increasing the length of my ride soon and like I have said I am going to start to ride to school next week. I have a doctors appointment at the end of this month. If not they want to put me in a study to find out why I have high blood pressure.

Also, I am not sure if I should buy a bench press or join a gym. I might be able to get a nice one for cheap from my friend. The only thing is don't you need someone to spot you with a bench press?

02-03.-2007, 02:30 PM	#25
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,698	Re: Food before and after a ride.. Its a matter of what you get your body conditioned to do. I'm a cross trainer - see my log. Most people are single disicpline. If your objective is general fitness, then cross training will greatly benifit you. If you objective is to be a serious competitive cyclist then stick mainly or just to cycling __________________ Training Log

02-03.-2007, 07:26 PM	#26
gaz147 Registered User Join Date: Mar 2007 Posts: 6	Re: Food before and after a ride.. Brad - regarding the bench pressing, just get yourself a cheap bench and some dumbells. People are always selling them cheap second hand. You need a spotter if you use a barbell because you'll need somebody to take it off your chest when you can't lift it any more. However with the dumbells you can just lower them to the ground on your own. I've been using mine for bench press and bicep curls for years - just want to keep the upper body in shape and it makes a nice change to the cycling training.

02-03.-2007, 07:47 PM

#27

jamesstout

Registered User

Join Date: Nov 2006

Posts: 91

Re: Food before and after a ride..

Quote:

Originally Posted by BradUF

i would spend the time doing core/pilates/yoga/riding benching won't bring your bp down. I do a few weights but only cos im skinny as and otherwise i can't "suggest" that people give me awheel in the sprint 'cos they dont even realise im leaning on them!

this might help you:

Proteins - Learn More

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
Protein Powder - Learn More
Egg Whites or Eggs - Learn More
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs - Learn More

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

Fibrous Carbs - Learn More

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits - Learn More

Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats - Learn More

Natural Style Peanut Butter, or other nut butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil - Learn More

Dairy & Eggs

Low-fat cottage cheese, yogurt, fromage frais
Eggs
Low or Non-Fat Milk

Beverages

Bottled Water
Diet Soda
Crystal Light

Condiments & Misc.

Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Marmite/veggimite
pure fruit spread

Last edited by jamesstout : 02-03.-2007 at 07:53 PM.

02-03.-2007, 08:17 PM

#28

matagi

Registered User

Join Date: Mar 2006

Location: In a parallel universe

Posts: 3,852

Re: Food before and after a ride..

Quote:

Originally Posted by jamesstout

[*]Sugar Free Maple Syrup

What on earth is this stuff?

02-03.-2007, 08:39 PM

#29

mikesbytes

Registered User

Join Date: Apr 2006

Location: Ashfield, Sydney, NSW, Australia

Posts: 1,698

Re: Food before and after a ride..

Quote:

Originally Posted by BradUF

Also, I am not sure if I should buy a bench press or join a gym. I might be able to get a nice one for cheap from my friend. The only thing is don't you need someone to spot you with a bench press?

Once you are experienced at bench press, you don't need a spotter, but that will take some time. A trick you can do if doing it by yourself is not to use clips on the weights and if you get in trouble, then you tilt the bar and the weight slides off that side then the other.

Most home gym equipement doesn't get used, because the owners lack the motoviation to use it.

__________________
Training Log

02-03.-2007, 10:57 PM	#30
jamesstout Registered User Join Date: Nov 2006 Posts: 91	Re: Food before and after a ride.. no idea what sf syrup is!

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