Pre-Ride Meals
Filed under: Nutrition
In the weeks before the ride, eat a diet that is rich in carbohydrates; at least 60% of your
total intake. Remember that athletes who consume diets chronically low in carbohydrates
are depleting their body of glycogen “energy” stores. Eating prior to cycling will not only
eliminate hunger, it will help ensure glycogen stores stay full over the week long ride. Some
evidence suggests cyclists should try to consume .5 – 1.5 grams of carbohydrate per pound of
body weight in a pre-cycling meal. For a 150-pound person this would be 75 – 225 grams of
carbohydrate. Depending on tolerance, this “pre-ride” meal should be consumed 1 – 4 hours
before the ride. Some riders may find it difficult to eat 1 hour before riding and instead choose
to consume their power packed breakfast 3 – 4 hours before hopping on the saddle. The lower
end of the range should be utilized the closer one gets to riding to avoid gut problems. If
you are a rider that struggles with solid foods, consume liquids as a meal. Below are some
examples of morning meals for a150-pound rider.
1 hour before
• 1 bagel (60g), 1 tbsp peanut butter (3g), 4 oz orange juice (15g)
= 78 grams of carbohydrate
• 1 cup cheerios (25g), 8oz skim milk (12g), 8oz fruited yogurt (40g)
= 77 grams of carbohydrate
• 8 oz apple juice (15g), 8oz chocolate milk (30g), power gel (30g),
= 75 grams of carbohydrate