700g CARBS & 4hrs Pro Cycling Training // Full Day Of Eating & Nutrition

A full and detailed breakdown of everything I ate today to fuel my 4h training session with 2x20min Threshold efforts.
Fancy trying some of the fuel I use, there’s a starter pack here -
styrkr.com/?ut... - use EDLAV25 for 25% off your order!
#cycling #fuel #training
Drop a LIKE and enjoy!
Become a channel member or shout me a coffee (or cake) to support further - (www.buymeacoff...)
Thank you for watching this video. I hope that you keep up with the regular videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are important to me, so please take a second and say ‘Hey’ ;)
---------------------------------------------------------------
F I N D M E ON...
🍌 MY STRAVA [ / strava ]( / strava )
📸 INSTAGRAM [ / edlaverack ]( / edlaverack )
🤖 TWITTER [ / edlaverack ]( / edlaverack )
Shout me a coffee (or cake) to support further - (www.buymeacoff...)
Interested in Coaching/Mentoring? - [e-mail]
Special thanks to my sponsors for keeping me on the road -
Factor Bikes via Vires Velo - viresvelo.com/
Fuelled by STYRKR! styrkr.com/?ut... - use EDLAV25 for 25% off your order!
Clifton Coffee - ED15 for 15% OFF COFFEE on our website. No minimum spend required! cliftoncoffee....
Band of Climbers - Affiliate link (small bonus for me) bit.ly/BoC-ED and use EDMODE10 for 10% off
Interested in a Haute Route Event? - info.hauterout...
Y Beic - Repairs, Servicing, Building & Fitting - “Serving the bike AND the rider” -
www.ybeic.co.uk/
KitBrix - EdLaverack10 for 10% discount
KOM Designs - KOM HuntTV (Scott Huish)
----------------------------------------------------------------
A little about Ed….
Ed is an elite cyclist, 2019 British Hill Climb Champion and former Under 23 British RR Champion. He has raced as a Continental level Professional Rider in Japan, Korea, Australia, Canada, Azerbaijan to name a few. He is also a public speaker, coach, and remains grounded with regular returns to his roots at Bynea Cycling Club. At the start of 2021, the Discord community began, and plonked many of Ed's viewers in to a 550+ strong group of people that had many things in common. Not least wanting to explore the world and pedal their bikes faster!
Ed coaches lots of cyclists in the online community too! If you are interested, email [[e-mail]](mailto:[e-mail]) for information on the 1-2-1 coaching package and training plans, of which there are many!
Ed now prioritises having fun with my hard earned fitness and knowledge in the sport. Showcasing that maybe there is an alternative to racing for teams when you can race for yourself and your community of followers and brands. This KZbin channel is a docu-series highlighting what it’s like to be a cyclist in today’s competitive age of sport.
---------------------------------------------------------
GUYS! DISCLAIMER🙏🏼: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you. Thank you for supporting my channel so I can continue to provide you with content each week.🤳🏻

[@irondistance4313]

Thanks for the breakdown. I have been trying to fuel around/before and during WO as well to help keep from eating the whole pantry at bed time 😂

[@edlaverack]

Good stuff! That used to be my crutch too I won't lie, a late visit to curb the nibbles was a must!

[@jordvanvilsteren]

thanks for this nice videos i did my kcals up and feel much better

[@peterthomas8053]

👍 Thanks for that insight. Nice bit of drone footage also, if a little short.

[@edlaverack]

🤩😂 thank you. And yes, a short flight, it was VERY windy out!

[@Jesse-1993]

That cod stew looks really good! Do think you're playing a dangerous game with not weighing granola. 😅 Every time I'm weighing it I get annoyed about how small the portion is and it will slowly get bigger if I don't weigh it. 😶

[@edlaverack]

That is TRUTH lol. Luckily I've become quite disciplined with it, haha, that's the problem with food you "pour"...there's no stopping lol!

[@PierreAlainMaire]

I guess I can do a lot better with my nutrition... thank you for pointing that ! Also congrats for the images 😍👌🏻

[@edlaverack]

Thankfully a good day for those shots! It was a good day of eating, but can do better😊

[@ethangodridge6833]

Thanks Ed, enjoyed this. Spot on fuel around your riding. I have been reading Aitor Viribay's work/research and it's very interesting.

[@edlaverack]

Interesting! I'll take a look!

[@iancarson8614]

hey ed, have you watched/ listened to the huberman podcast with dr andy galpin? fascinating series of science and a lot of fueling info.

[@edlaverack]

Just taken a look, amazing shout Ian, thanks for this!

[@jtmuso]

Oatly chocolate milk is beyond delicious 👍 nice breakdown of the day, thanks!

[@edlaverack]

So good! Haha! Thanks for the comment Josh!

[@letriciabrowder2942]

New here, thanks for this!

[@edlaverack]

Thanks for coming :)

[@aarondcmedia9585]

We're the same height but I doubt I'll ever be 63kg, now that I am almost double your age haha. Our diets look very similar, almost uncanny. Love the greek yoghurt with cereal + fruit - it's my dessert every night. Lychees or mango are my favourite there. Porridge + banana + protein powder is my goto breakfast also. My post-ride smoothie is banana + milk + protein powder then I add frozen blueberries + mango + honey + chocolate sauce. Cheese corn thins are my carb-centric snack.

[@edlaverack]

Damn tasty that Aaron!

[@n22pdf]

Great info Ed thanks 👍🤩🏅🚴

[@edlaverack]

No problem 👍

[@n22pdf]

@@edlaverack could I ask what you diet calories look like on non training days or recovery days ? Cheers Peter

[@mickboekhoff]

Haha great intro 👌🏻

[@edlaverack]

I tried😂

[@squashplayer98]

Rest day full day

[@remy4847]

You said that you consumed 4000 kcal in total. However, calories from the ride are ~2500 and maintenance calories 2000. So that would still leave 500 kcal. What is the reasoning behind this deficit? Is it taking into account possible overestimation of the power calculated calories from the ride, or calorie overestimation in general? Or do you aim to still lose some weight (although you said that your goal is to keep training with high volume)?

[@edlaverack]

Very good point which I didn't mention. Obviously I don't have the resources to be 100% accurate on what is burnt and what is consumed. The only real point of reference is how I feel and what I weigh the next day. You have to take energy burnt on a ride with a pinch of salt because not all measurements are accurate, same goes for the exact calorie content in food. At the end of the day I make adjustments every day to make sure Im ok with where I'm at, as long as my weight doesn't dive and my energy is good then I count that as a win.

[@remy4847]

@@edlaverack Thanks for the clarification Ed. Always interesting to see those nutrition videos, but I'm also aware that, as you said, in the end it should be maintainable and make you feel like you're ready to go again with enough fuel. Counting calories is in no way the be-all and end-all.

[@crazylagggs]

Do you follow the nutrion label's info to trust proteine intake? I've been wondering since I've read that not all protein sources digest as well (DIAAS score), meaning for example 20gr of protein from meat, fish, dairy and eggs ( all high quality) versus from wheat, rice, oats,... means completely different digestability of it thus needing more of it to hit the actual numbers.

[@edlaverack]

Yes I do! Although sometimes they differ slightly from what is on MyFitnessPal, but to be honest with you I don't stress too much. It's as close as it'll get without lab testing the food myself! The DIAAS is indeed a good point to raise, but again, I don't really sweat it too much, I just eat the food and listen to my body.

[@crazylagggs]

@@edlaverack Glad we got the same feeling (after experimenting with it myself), thanks for your insights!

[@jordvanvilsteren]

nice video need to work on my fuel during the ride eat only one banana on 4 hour ride

[@edlaverack]

That's VERY common with riders I know locally and they know who they are ;) Even if you had a banana an hour (at least) you'd notice a difference :)

[@joelnace1793]

Do you try to keep the fat grams down depending on if you are at the weight you want to be or not?

[@edlaverack]

Simple answer, yes I do. Generally speaking fat is the one macro I need to keep in mind when on a super high carb day. Today, If I hadn't been mindful, I would have easily consumed 600g carbs but alongside that 100-120+g fat, and currently its all about carbs. Dietary fat is there to play a part but only there to serve functionality, not for fuel. The carbs need to come from low-ish fat sources so I can hit the numbers without the fat/fibre content making me full all the time.

[@rickmorse3351]

making me hungry....

[@letriciabrowder2942]

Also, nice hair 😊

[@edlaverack]

😄

[@kevstephen9393]

Great... now what's for eating 😉

[@edlaverack]

😋

[@davestewartDWCC]

Watching this shows my nutrition on the bike is terrible...i usually have 1 energy bar and 1 gel in a 3 hour ride with 1000ml of electrolytes

[@edlaverack]

Aren’t alone Dave!

[@Richz2]

Who would have thought you have to fuel the engine to make it work efficiently. Not rocket science, although some others make it sound so. Why not make your own oat milk? super easy and super cheap!..

[@edlaverack]

Who’s have thought it 😂 Yeah, I’ve not tried making my own oat milk yet!

[@JK-wl5bx]

Blacks looking 😍

[@edlaverack]

Not so much today when it’s bleak out😂

[@JK-wl5bx]

@@edlaverack wouldn't be going anywhere near the blacks on a day like today 🤣🤣