Thanks for the tips guys, will eat more in the morning and have a decent lunch. Any suggestions for a decent lunch (I guess the chippy is out!)?
I'm not on a 9-5 regime, it's more like 0730 - 1645 and I leave home about 0545 in the morning. How long should I leave between eating breakfast and setting off? About 20 minutes maybe?
Next attempt will be Tuesday so I'll try your suggestion then and let you know how I feel.
Ta
....... how to avoid the bonk?
bakewell72 wrote:Thanks for the tips guys, will eat more in the morning and have a decent lunch. Any suggestions for a decent lunch (I guess the chippy is out!)?
I'm not on a 9-5 regime, it's more like 0730 - 1645 and I leave home about 0545 in the morning. How long should I leave between eating breakfast and setting off? About 20 minutes maybe?
Next attempt will be Tuesday so I'll try your suggestion then and let you know how I feel.
Ta
If I was doing the sort of mileage first thing in the morning I'd make sure that my blood sugar was at a reasonable level by eating carbohydrates the evening before. That way you have a start before your breakfast kicks in. If you haven't tried porridge then you'll be amazed at the difference this makes.
delia's recipe for malt loaf works ok and i find 2or 3 slices is enough for me so 1 loaf lused to last about 3 rides. since then though i use the breadmaker and it is better and minimal efffort (worth getting, great invention makes better bread than i can by hand , recommend the make i,ve got, panasonic. it really is plonk the ingredients in the pan, set the programme and 4 hours later fresh bread). the machine recipe book gives a recipe for malt loaf with white flour but wholemeal is better so i just use usual wholemeal flour and programme and just add 4 tbsp malt syrup and a handful of raisins. strangely it wasn't as dense and sticky as i like and it works better with ordinary wholeameal than the strong flour.
you should have no difficulty finding malt in 1lb jars in a health shop
you should have no difficulty finding malt in 1lb jars in a health shop
My commute is smaller - about a 35 mile round trip - but what I find is that not eating enough in the morning (before and after riding) is a sure fire way to suffer in the evening.
My approach is toast with jam for a quick easily digestible energy fix beforehand and then a bowl of museli when I get to work. This followed by a sandwich and some fruit at lunchtime gives me plenty of energy for the evening ride.
I find eating museli before a ride makes me feel uncomfortable
My approach is toast with jam for a quick easily digestible energy fix beforehand and then a bowl of museli when I get to work. This followed by a sandwich and some fruit at lunchtime gives me plenty of energy for the evening ride.
I find eating museli before a ride makes me feel uncomfortable
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Russell160
- Posts: 286
- Joined: 4 Apr 2008, 6:36pm
Re weight loss, this has been part of my goal but I have been mildly disappointed with how little I've lost. I think this was because I was using cycling to justify eating biscuits, crisps etc. at work. The only time I've achieved progress (1lb a week) has been to still maintain a food diary with calorie count and an exercise diary. Ball park figures (with apologies if you know these already):
Cycling: 500 calories per hour.
One pound: 3 500 calories.
Therefore: 7 hrs cycling = 1 lb weight loss (other things being equal of course).
You can get a cheapy heart rate monitor which gives you a calorie count as well, to get really anorakky. I find if I gun it on my commute I'm up to 600 cals each way, 50 mins. It's strangely fascinating to calculate your deficit/credit for the week (calories in food) minus calories out (exercise). It's a bit sad I know but it's the only way I've found to shift it. Re food, I personally would steer clear of malt loaf/energy bars/peanuts as they are massively high in calories. Breakfast like a an emperor, dine like a king etc. with high carb stuff, and rely on fruit for snacks. Or a can of baked beans an hour before leaving work.
Cycling: 500 calories per hour.
One pound: 3 500 calories.
Therefore: 7 hrs cycling = 1 lb weight loss (other things being equal of course).
You can get a cheapy heart rate monitor which gives you a calorie count as well, to get really anorakky. I find if I gun it on my commute I'm up to 600 cals each way, 50 mins. It's strangely fascinating to calculate your deficit/credit for the week (calories in food) minus calories out (exercise). It's a bit sad I know but it's the only way I've found to shift it. Re food, I personally would steer clear of malt loaf/energy bars/peanuts as they are massively high in calories. Breakfast like a an emperor, dine like a king etc. with high carb stuff, and rely on fruit for snacks. Or a can of baked beans an hour before leaving work.
If weight loss were easy and diets worked we would all be slim and there would be no "diet" books. It requires hard work, scrupulous honesty about what you eat and exercise. If you eat to replace the calories used up by exercise then that defeats the purpose. I'm not sure that cycling is the best exercise for losing weight, as the bike is such an efficient machine. Maybe running or fast walking are better.
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bakewell72
Update - tried eating more last Tuesday morning before work and had some porridge when I got there last week. Big dinner and a banana before leaving and got home fine!
Auchmill - thanks for the 'encouragement' by the way. That's the first post I've ever seen on a cycling forum telling people NOT to cycle!
Auchmill - thanks for the 'encouragement' by the way. That's the first post I've ever seen on a cycling forum telling people NOT to cycle!