Make the most of your workout!
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!
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) http://www.active.com/cycling/Articles/Carbohydrates__fuel_for_your_cycling.htm
To calculate how many calories you burn while exercising (based on your age/weight/gender) – go here: http://www.fitday.com/webfit/exerciseinfopage.html
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: http://www.clifbar.com/food/products_shot_bloks/) — and/or add some “No Xplode” to your water BEFORE and DURING (http://www.noexplodereviews.com/)
To calculate your ‘base line calories’ go here: http://www.calculator.net/calorie-calculator.html
This calculator tells you also how many calories to target to LOSE weight… so it’s a pretty good one.