A Weekly Nutrition Guide For Cyclists (with Expert Sports Dietitian)

[@Antoine_Frs]

Now that was THE nutrition’s basics video I was waiting for !

[@jaredlash5002]

There's a lot packed into this. Nutrition has been one of the aspects of my training I've been wanting to take a closer look at, and Steph gives a lot to think about. Honestly, it's incredible that this is a free resource.

[@mikeyboy1903]

The video that everyone was wanting from Steph! ...

[@CycoWarriorx]

+1 on this… 🍻

[@gonzalobriones2319]

One of, if not the best, fueling and nutrition video I´ve ever seen, very clear, thanks!!!

[@MrBillboeing]

Basically more watts = more carbs. Normal Z2 rides fueling after 90-120 minutes.

[@pierrex3226]

earlier than that.

[@troycollett8540]

I use the eat my ride app to fuel my rides

[@CycleXplorer]

That's very helpful, might try a bit more planning. Have you got any go to main meals for vegetarians to get protein in?

[@alijkl3566]

As a parttime veggie my go tos are chilli sin carne (just tofu instead of beef), dal and chana masala. Always served with rice. These are even vegan and worth trying.

[@CycleXplorer]

Similar in the part time nature but probably more like 90% veggie. Chilli is good not tried it with tofu so thanks.

[@etiennegouraud2599]

Soja substitutes (Tofu, tempeh, seitan), eggs, high protein yogurt such as skyr, legumes (lentils, chickpeas, beans) are good sources of protein. For example, as a full vegetarian, a typical meal is 100 g tofu (12g of protein) mixed with 50g lentils (12g of protein) and 50g rice and vegetables and high protein yogurt (12g of protein) as dessert. The choice of the sauce is yours. Legumes are particularly intergesting because they have both carbohydrates and protein but need to be washed before (to facilitate digestion) and mixed with other source of protein because its protein are more difficult ot absorb.

[@andlum83]

I loved the title of the video, but having 2 girls and a full-time job I struggle to see how I can do 90-120mins a day of riding. Has anyone successfully covered all these responsibilities and can help me out how to do it?

[@NextGenerationStuff]

Hey, child-free guy over here but I do appreciate what you said. I'm a hybrid athlete with my primary focus being bodybuilding and cycling in close second place. My job also keeps me busy during the week so I can relate to your comment. Because I spend 8-10hrs in the gym per week, I've also really struggled with fitting in adequate cycling into my week. I'm currently training for a 100 mile sportive event and so I've decided to re-write my entire lifting/cycling plan so that I lift three times per week and ride only twice per week. Might not sound like a lot initially but it's absolutely enough to really improve and make a big difference to your performance. First ride is a shorter, solo one but with a lot of elevation, while the second is a much longer, flatter group ride (this translates to around 6-7hrs in the saddle per week with another 6-7hrs in the gym - one session less than normal due to requiring more rest from training both disciplines pretty intensely). So all of that to say, that if you're limited on time hopefully you're still able to fit in two rides per week, and if so, that'll be plenty enough for a vast majority of people. Just make sure you split the two rides into completely different styles, e.g.Hilly vs. flat, solo vs. group, longer vs. shorter, etc. Hope that helps!

[@CycoWarriorx]

Kids grown now, so in kinship, that’s not easy… so some sacrifices have to be made… namely in that you may need to get up earlier and get that work in on a trainer, or in the evening after they’ve “technically” gone to bed… on weekends, same concept in getting up and outdoors before everyone wakes up or again, after they’ve gone to bed… it can be done but it’s truly a grind… hope you’re able to… HOWEVER, in the end, even if you’re only able to get in 30 minutes (easy or 30-30’s, etc), that’s still better than nothing… 🍻

[@alextoomany9694]

Ride early in the AM. When everyone is still asleep 😴

[@owainstravels3381]

Same here. Honestly I just squeeze it all in whenever I can. I work from home so I’ll often go out in the afternoon and catch up on work when the kids are in bed. There’s also nothing wrong with doing a load of 1hr rides if that’s all you’ve got time for. They add up. Also smart trainer helps if the weather is bad or dark nights in the winter

[@pierrex3226]

you can't. There are books like the time crunched athlete on that. You build your program on key sessions, and you got to do at least 1 long ride per weekend. So at least 1 interval session per week, ideally 2 (the 2nd could be the long ride). You got to train at least 3x per week if you want to get anywhere. So potentially intervals, intervals during long ride, and z2 ride.

[@christianlilleb451]

Great video..

[@maciejkrasienko8164]

How long should one wait after eating to start training?

[@NextGenerationStuff]

Of course it really does comes down to what you eat, but let's say you were to consume two sachets of porridge with some scrambled eggs on the side as a basis of the example here. If the session in question is an intense one, e.g. Threshold or VO2, then at least 45 mins would be advisable. If you're going out on a ride where the first hour (or even the entire ride) is less intense, e.g. Zones 1-3, then you could get away with leaving as soon as 20-30 mins after eating. Because cycling is low impact, you can get away with eating shortly before starting your ride in most cases, so long as you don't begin that session too harshly.

[@pierrex3226]

if you feel fine, you're fine. in theory, 90min before. If you can't, then whatever happens to work. Low intensity is forgiving. High intensity less so. Depends on what you eat. If you eat avocado on toast, it's harder to process than oatmeal, for eg. Practice makes perfect.

[@Timo-qb1gf]

How about the high carb diet and its link to insulin resistance or even elevated triglyceride levels and therefore high cholesterol? Is there any studies how unhealthy the endurance athlete's diet is? I have high cholesterol including triglycerides even though I eat "healthy" and exercise alot. Easy answer is genetics but surely the nutrition plays a role?

[@gernottemmel1259]

Super interesting, but so hard to follow for a non native because she speaks without taking one single breath (or as we say without full stop and comma).

[@DoctorTim]

I’m not sure if it was a KZbin feature when you posted your comment, but there is a transcript option so you can read along.

[@milkbunnies]

Enjoyed watching this eating my Burger King whopper meal....

[@Nairezs]

Great video! Unfortunately the only time during the week in which I can train is in the evening, say 7-9pm. I find it difficult to estimate if I should still have a snack afterwards to aide recovery or not, because it might impact sleep quality

[@jeanhernandezrodriguez4838]

eat a protein carb bar before riding and another one at or before 8pm if you feel you need to eat and are going over zone 2. If its only zone 2 just eat 1 protein carb bar before.

[@jeanhernandezrodriguez4838]

also, depending on the response you want from your body. Going fasted after a workout is not necessarily bad. Especially if you have eaten well beforehand. you can go fasted until morning next day and have a good breakfast.

[@jeanhernandezrodriguez4838]

problems start to occur if you fast and dont have breakfast the next day,

[@OldDavo1950]

Well at my age of 74, I may only eat twice a day. Breakfast, then after a hour go ride up to 2 hours. Maybe a Banana in that ride or some dates. Lunch will be around 1/2pm and could be my main meal of the day. I may not eat anything else after that as my gut is full and will not digest anything else. I do not over eat at Lunch its just that my digestion is extremly slow. And I still weigh in at around 67kg.

[@Michael-fi6ve]

Cool story bro

[@pierrex3226]

Extremely helpful, thank you! I think i had 150g of sugar (bidon + candy) on the trainer the other day, within 45min, for a vo2max session, where i didn't have breakfast. I actually felt fine and only blew up during my 7th rep. Basically stuff my face as much as i could before feeling bad. Supermarket candy is amazing. And table sugar + citric acid in the bidon.

[@robertlight2370]

Interesting that you talk about a pre-ride snack. I usually have my breakfast before I ride, and then a snack/2nd breakfast afterwards.

[@helmetculture]

Show us the team bikes of the SLR FIVE

[@stifferdoroskevich1809]

Great video!