Samara Donald is: The Gym Coach

Make the most of your workout!

Feuling up

A fan had a question this week about feuling up for cycling. He was finding that riding 50 miles on a Saturday caused him to “crash”. I said .. “well what do you eat before, during and after” to which he returned a blank stare. Here was my response and advice – I thought others may find it helpful!

Hi there,

I was thinking about your question regarding feuling up while you are cycling today (as I went on my first ride of the season.. woohoo).

An article here is talking about using CARBS to feul (highly recommend this, and then PROTEIN post workout)

To calculate how many calories you burn while exercising (based on your age/weight/gender) – go here:
My advice would be to consume about 40-50% of the calories burned per hour, to avoid crashing (e.g. if  you’re burning 700 cals/hour, try to consume 250-350 during your ride, or addiitonal to your base line calories before your ride). Easy sources that I like are Cliff or Zone bars, or Cliff Shots (various forms: — and/or add some “No Xplode” to your water BEFORE and DURING (

To calculate your ‘base line calories’ go here:
This calculator tells you also how many calories to target to LOSE weight… so it’s a pretty good one.


2 comments on “Feuling up

  1. Brittany @ZonePerfect
    August 2, 2011

    Thanks for the ZonePerfect reco! What’s your favorite flavor? ~Brittany @ZonePerfect

    • Samara
      August 4, 2011

      Dark Chocolate Mint! PS Sorry for the delay.. I was off getting married!! Back now…

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This entry was posted on August 2, 2011 by in fitness.
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