- Member27 August 2014 at 2:31 pm
As a relatively new MTB rider (6 months in) I am finding myself very tired after my rides (sleepy) and taking in about 10 hours sleep a day. I am riding average rides of approx 20-30 miles at a time and some longer ones up to 50 miles, nearly all off road, bridle ways and country paths / tow paths etc, and all on my Hard Tail.
Burning on average about 1700-2000 cals per ride (48 yr old male) and looking for some eating recommendations to refuel my body, I do not currently use any shakes or specific nutrient / energy bars or drinks and only consume small amounts of water when riding (don’t like to stop). I don’t really have time to spend hours preparing meals though.
Any assistance would be greatly appreciated.
- Member27 August 2014 at 2:56 pm
Im not massively cued up on the eating recomdations for cycling .. However I have been into my gym work/nutrition for over a year now and I dont see why it would be any different ..
First off, I would say that doing those sorts of rides with no “snacks” ie some form of energy boosting bar, an oat bar concoction or even a snickers or two, would be your first issue ..
Doing that sort of length of cardio will require quite alot of pre carb loading (again in my opinion from what i have learnt from gym training) what is your diet like in and around rides of this size?
I know personally i would be eating like a horse .. 1-2 chicken breast, plenty of wholemeal rice/pasta, veg .. Plus then plenty of fluids and oat bars (my wife and i make our own, oats, raisens, nuts, coconut flakes, seeds, honey with some brown sugar added in) for instant energy release. Then probably a similar meal afterwards!
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