Well we had another training ride this weekend in Marin, California. Super excited that our NorCal Aids Ride this year will have most of the miles in Marin and Sonoma County. Part of my training this year is working on my food and fuel for these long events. This ride was only 23 miles – 2.5 hours of bike time so it was good to practice the fundamentals and get ready for bigger/ longer rides later in the season.
Let’s start with some of the obvious. As a bari-athlete, I have learned that gearing up for a “big” exercise does not mean carbo loading. Because – seriously, where would the carbs go? Having a 4 oz stomach, means I literally have no room. So the day before, I really just eat as I normally do. And for me that is 1250-1350 calories. The morning of my big exercise, I need a food that will fill me up, provide me my protein and not cause extra gas as my stomach is working on it. My choices are usually one of the following:
- Fage yogurt and fruit (5 oz of yogurt with ¼ cup of fruit).
- Baked oatmeal – 1 protein shake, ½ cup of fruit and 1 cup of oatmeal. When I make this up – I get 4 serving out of it. My favorite combination is Vanilla protein shake, apple, and cinnamon oatmeal. Hint – peel the apples.
- Protein Shake – If I am in a hurry, a normal protein shake works great. My favorite combination is ½ banana, 2 T PB 2 and Banana cream premier protein shake.
Now for me, I need to eat this 1-2 hour before the exercise begins. Otherwise, I am a burping MESS.
Next is fuel during the exercise. I have found that for each 2 hours of exercise, I need one Protein Water. My choice is Protein H20 brand. So one of the bike water bottles in protein water and one is electrolyte water.
This ride was 23 miles. Since we were training with others who have not ridden for a while – we took our time and the speed was 10 mph. When its just my training partner Susan and I , we average 13-15 mph.
Perfect Riding Day in Sonoma. Pictures from Whites Hill – Fairfax.