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What do you do before and after your ride?
Do you drink carbohydrates before and eat a happy meal after a ride.
Do you have any "rituals" like lifting your bike or polish your shoes.
Like to hear how YOU get the best of your training session before, under and after!
Hope to get a fun but also inspirering discussion for other weight weenie riders
The cyclists I know have their pre-ride down to a ritual. It's an almost religious experience for them as what I see them do is akin to what old monastery monks had to do every time the word "God" was written.
1. Wake up - Tell wife I'm going whether she likes it or not
2. Brush Teeth - Get my teeth aero so that I don't slow down when I'm smiling and descending.
3. Coffee (depending on length of ride). No Coffee for anything exceeding 50 miles.
4. Put on the bib - I was in my underwear before this
5. Nutrition - 1 Gel Shot, 12 Oz. Orange Juice, 8 Oz. Water, Fill Water Bottles, Stock Gels
6. Put on the Jersey
7. Bio - Flush out anything extra that might be weighing me down
8. Pray - I don't care to share or talk about religious beliefs on this forum, but I pray to God Almighty that I come home in one piece every time I ride.
9. Safety Inspection
10. Clip in and Go
2. Eat - 16 Oz. Chocolate Milk and A Steak Sandwich
3. Shower - Long... Soapy... Shower
4. Pass out
5. Still Passed Out
6. ... Even still - passed out
7. Wake next day to clean bike, or just do a pre-ride again.
It is always this order. It has always been this order. Don't tell me to change it!!
2.Follow the plan. (most rides have function and goals...yes, "social" IS a function with goals and I do those too).
4.Warm down properly. (I never used to do this very well....it makes a LOT of difference!).
5.Replace carbs (a small amount, for an 50-80km trainer this is a shade under a typical gel or about 2/3 of a bottle of electrolyte that is sweetened. I use Horley's REPLACE).
6.Protein within 1/2 hour of finishing.
7.Light mixed meal (eg a smallish salad roll/sanwich with a bit of lean meat included) within about 3/4 hr of finishing.
Works for me.
Edit: 2015: darn near won the best South Island series (got second in age
-group)..woo hoo Racy Theremery is back!!
wake up without alarm
eat breakfast, usually 3 whole grain chocolate chips muffins with orange juice
drink 3 big cup of coffee
watch twitter/emails/forums/news while drinking coffee
watch the Tour while drinking last cup of coffee
go downstairs, play diablo 3
waste my time on internet
look at the plan
put the bike outside
fill bidons and take bars/cookies
go for my ride
come back, undress
post ride nutrition (yogurt with cereals, milk with ovaltine, milk/yogurt/cocoa/fruit smoothie, or whatever has carb/proteins
drink/eat post ride nutriton while wasting more time on internet
play diablo 3
repeat 5 days a week
Brandonnie wrote:how do you let out the stuff weighing you down when you have your jersey on?
LOL - let me make sure to add steps into this one - *Go to Bathroom *Drop kit *Bio *Put kit back on again *sometimes I don't bio?
Wow, specifics specifics.
2. Triple Espresso made
3. Bottles (electrolytes only) done and banana in pocket. Get changed, out the door 45mins after waking up.
4. Ride between 90mins and 3.5hrs depending on programme. All quality. Banana eaten midway through ride.
5. Get back and immediately wipe down bike, clean and relube chain.
6. Shower and clothes in washing machine
7. Brekka - large bowl of cereal, 1.5g Amino Acids, 1g Vit C + Zinc
8. Get dressed and walk to work.
Bottom line, most people eat far more than they need to when riding. You can train your digestion to be efficient. For example, Steve Cummings will go out for 6hrs during the winter, and have a small cereal bar in the middle of his ride, and nothing more.
E.g. on a 4hr+ ride I'll eat 2000 cal above my BMR the day before in carbs. That way on the ride I don't need to eat anything, except maybe a snack halfway to settle the stomach.
I've ridden 4hrs where the day before I ate almost nothing and it's hell. The legs bonk after about an hour and no amount of eating on the bike can make up for it. If this happens I usually stop somewhere warm and let my body digest some of the food I've just eaten.
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