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  1. #1
    Retired Squid is offline Member
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    Default Cycling and the Warrior Diet

    I am returning to competitive cycling. In the past I had a power bar or gel to consume along the way as well as a carbo drink and then have a recovery drink post ride. Do I need to still consume food while on the bike for a training ride or do I just go with water then grab a recovery meal/shake after the ride/race.

    Thanks

  2. #2
    Steve Freides is offline Senior Member
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    You need to experiment - for me, distance cycling still means consuming many more carbs than I otherwise would. You can make a big dent in what you need by carbing up the night before.

    A lot depends on how hard and how far you're going, and what you mean by a "training" ride, e.g., for me, an easy 30 miles is a lot different than the same distance with a bunch of hammerheads, and both those are different than riding for longer than about 2 hours.

    -S-

    Please see my new guide to Pavel's flexibility and joint health resources:

    Flexibility Guide

  3. #3
    ctfoster84 is offline Senior Member
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    Default

    I'd say it just depends on the distance.

  4. #4
    Dano3000 is offline Senior Member
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    Fellow cyclist here.
    It depends on your goals for that training session. Are you working on intervals? Are you working on distance? Are you building base? Are you maxing out? Are you in it for weight loss?
    I find I can head out the door in the morning with nothing but some good caffiene and be fine for around two hours. If I plan to keep it under 2, in the morning, I rarely eat, though I still bring a banana just in case. These two hours seem to be golden despite intensity, though I have made it to two and half-three on flat terrain.
    For any ride later in the day, pending activity levels, I will eat pre workout, during, and post, especially focusing on pre and during if I'm working the hills or going for distance. Fruit works best for me, and is considerably cheaper/more nutritious than packeted sugar goop. Bananas, of course, are my favorite. My post workout varies depending on my intensity and length. Sometimes I'm cool with just a big salad and fruit, other times I might have something more substantial (oats'n'eggs are always welcome when I'm about to pass out.) Othertimes, just a piece of fruit and I'm good to go. I always make sure my main meal is when I truly recover. Everything up to that is just to get me by. It's a sweet spot that takes a lot of trial and error to find. I bring it up because I've seen what happens to people when they use cycling as an excuse to eat more and more and more. It never ends well.
    Which brings us to weight loss, I suppose. Fasted rides are the best thing I have ever done, and probably the hardest. Ideally, later in the day before dinner is best for strict calorie control. If you want to get tough as ****, riding 45 in the hills on empty WILL do it.
    Just bring something to bite, so you don't snap a tooth when you're 10 miles from home going up that last bitch of a hill .
    Last edited by Dano3000; 09-25-2010 at 08:07 AM.

  5. #5
    Retired Squid is offline Member
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    Default

    Dano-

    Thanks for the input. I did a 3 hour ride two weeks ago and about 30 min to go I had a 8oz Coke..before that was just water. I didn't feel like I was going to bonk but I do love a cold Coke post ride or in this case close to post ride. I've done a few 2 hour rides with just water. Do you use Cytomax, Heed, etc during rides or simply water and fruit?

  6. #6
    JD11 is offline Member
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    Default Going for a century ride next Sunday....

    ...should be quite the treat since I have not done much "cycling" at all this season. (Too busy training for the Philly RKC). Regardless we will see how the KB training translates to the road!

  7. #7
    Dano3000 is offline Senior Member
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    I just use fruit and water most of the time. The sports drinks don't stick with me and aren't good for me anyways, though I sometimes dilute some OJ and bring that with me, though that is more out of curiosity and I never really finish it anyways.

  8. #8
    Retired Squid is offline Member
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    Thanks for the responses guys....I'm going to use the fall/winter period to experiment but I think that unless you are riding in Le Tour and doing 100 miles stages day after day water will be fine along with some fruit and/or homemade snacks.

    JD-I found that KB will give you some fitness but there is a difference when it comes to the bike; I had plently of power in my legs but the engine wasn't there...I'd been off the bike for a while and was doing KB and running and got shelled by guys that I used to ride off my wheel. Good luck on the century.

  9. #9
    Dano3000 is offline Senior Member
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    When your on the Warrior Diet, it's mostly glycogen usage anyways. Just make sure you load up at night and eat enough to feel motivated to ride during the day
    P.S., fall and winter base training is THE PERFECT time to get fat adapted. Try some long fasted rides with optional ride eating if need be.
    Kettlebells really help my sprint. You need that arms strength to rock the bike back and forth and pull yourself down. I haven't found anything off the bike that works those skills as well. Everything else, it seems, can only be earned riding.
    Last edited by Dano3000; 09-27-2010 at 03:12 PM.

  10. #10
    Retired Squid is offline Member
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    I have found that I have good power in my legs from doing PTP DLs also have been doing Strong Abs which makes my back feel good...My do TGU over the winter to add to my core strength.

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