A Basic Nutrition Mistake that's Holding Cyclists Back

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In this video expert Sports Dietitian, Steph Cronin, will be sharing a basic nutrition mistake that many cyclists make. A mistake that leads to a reduction in performance and training capacity on the bike while also hindering weight loss.
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[@thewhitecarrot]

The clips of Cam stuffing his face are cracking me up. We’ve all been there.

[@roadcyclingacademy6476]

Haha it’s the truth

[@robertmcfadyen9156]

Not me as I am diabetic and losing my eyesight .

[@jefff1416]

Great presentation on a very important topic. So spot on; we’ve all been there and had those cravings! Loved the ‘you can train your gut’ bit - good to hear if you’re focused on losing weight. Cam cameo in the car stuffing in the crisps is the best! Love your channel.

[@roadcyclingacademy6476]

haha, cheers Jeff

[@timotune]

So true. It is easy for me to ride up to 5h without any calories before and during. Afterwards I will binge throughput the rest of the day… recovery is also not good

[@troycollett8540]

I train early in the morning before work on zwift so I fuel the session during the workout with either a clif bar or home made energy bars

[@TheMerckxProject]

I'm a type 1 Diabetic and have been for over38 years. A few years ago I started waking up with fasting high blood sugars. A deeper look showed that I would have a spike at about 5 am every morning. We were finally able to realize that if I ate more than about 60g of Carbs in the last 6 hours of the day, it would cause it. Didn't seem to matter what I did during the previous day (rode, rode hard, sedentary). And I think that ties in to to what Steph is talking about here. It's definitely better in my situation to carb load in the first half of the day and not the second.

[@roadcyclingacademy6476]

Interesting to hear that Stephen, thanks for sharing on the thread

[@gameraimless]

So good to hear mate. I'm coming up to 30yrs type 1 diabetic and got the exact same symptoms. Only noticed recently that it's clearly tied to my dinners - less carbs mean a fantastic night; more carbs mean I'll wake up with a high blood sugar. I'm glad it's not just me

[@MrTeff999]

I'm not diabetic, but similarly I've discovered that eating carbs late in the day makes it hard for me to fall asleep. Keeping carbs low is good advice even for non-diabetics.

[@DurianriderCyclingTips]

Ive worked with 1000's of diabetics the last 25 years. Keep your fat under 10g per day and watch what happens to how many units you need and how low your HA1C goes. Thank me later.

[@JDRELGOR]

I've always eaten when exercising, it's an old habit from my military background. If you feed the fire it burns longer.

[@gavinbutler1109]

Love the diverse range of topics you cover. Nutrition is such important part of training, Racing etc. Keep up the great work.

[@Requiredfields2]

I control my intake by eating the same damn thing everyday (with some variation in a dinner entree). I've done it for years and it is so simple. And it works to the degree I don't even think about food. If I do a bigger ride like on Sundays then I know with a bigger calorie expenditure comes the opportunity to eat more to balance it. During the winter I don't do big rides, though. But I do ride daily.

[@geoffreymccann2841]

Hahaha I've been waking up since I've left school eating very early and that's been a long time, it's actually very easy to get use to doing it.

[@winstonsmith8236]

I’m finally, after 1.5 yrs of consistent cycling, not coming home and destroying kitchen and passing out after every ride

[@jdtaylor81]

Learnt a lot - thanks team.

[@richardhaselwood9478]

Thanks for the advice. Most of my rides are fasted morning rides, about 1.5 to 2 hours, and I can go reasonably well with just a regular breakfast, plus an appropriate snack (dietician approved). But, my Saturday bunch ride is Mt. Cootha plus a bit more (about 40km). And, I know from pretty long experience is if I don't eat during that ride (a bar), I'll eat after, without a doubt... Of late, I've found that 2 Vita wheets before morning rides are a handy snack.

[@leemundoMadDog]

Great info. Thanks Steph, thanks Cam 👍

[@tomstricklin3409]

I’ve ridden 100 miles, 20 mph average totally fasted at 24 hours by the end of the ride. Felt amazing. Now my body fat is lower, not quite so easy.

[@roadcyclingacademy6476]

Interesting to hear, thanks for sharing on the thread Tom 👍

[@user-yj5xo9yi5z]

I eat a 16 oz streak and a vodka sprier prior to long rides. I do. 100 miles a day for a good six months

[@Terrierized]

Does the lass have any views on intermittent fasting? I'm finding it's a new beginning, so good for many reasons, including insulin resistance

[@roadcyclingacademy6476]

I can ask during out next session.

[@reflectionsdetail]

so how do these ideas work with the idea of becoming fat adapted by doing efforts with limited Carbs?

[@MrBillboeing]

I do 16/8 IF, works great even with riding. If my ride is > 2 hrs I eat 🍌 and some cereal bars during the ride. Lost 6kg in a year.

[@roadcyclingacademy6476]

Nice work on the weight loss. Thanks for sharing on the thread

[@shannonparker7404]

I've just inhaled the fridge mid afternoon after my ride this morning. This is SO me. Might have to start eating before the ride....

[@roadcyclingacademy6476]

haha thanks for your honesty mate! I know the feeling.

[@gntfilms]

Guilty. Every...single...time.

[@aimiliosbousios4255]

Quality food and not quantity , my dear Sports dietitian !!!

[@wss327]

In general, she is right but it really depends if the person is on a low carb diet or not and if the person is fat adapted or not. I ride fasted before lunch and normally under 100km. And sometimes during the ride or after the ride I’ll consume some carbs to replenish glycogen but eat mostly fat and protein as it is far more satiating than carbs.

[@abhateja29]

Is it okay to drink calories (tailwind for example) on the bike instead of eating them?

[@cathalkenneally1614]

I missing meals at work, not by choice but a few days a week I have to do something at the time I should be having lunch. Okay I’m not going to fade away but I’m ravenous in the evening 🙄 There’s not much I can do at the moment

[@roadcyclingacademy6476]

Thanks for sharing on the thread Cathal

[@vr4966]

So true!

[@4aehwa]

Sooo true, my story in your video. 😂

[@yetogoicolea586]

very good thanks for this video; question, if I do IF and have my carbs on the evening before I should be fine for aerobic work to still do it fasted; what does Steph think

[@andrewnguyen6040]

Guess I shouldn't have gone for the dirty bird option after the Moreton Bay 100 over the weekend...whoops

[@roadcyclingacademy6476]

haha! Great option after a big day.

[@vanw1554]

How about I am just doing 60/90mins of zone 2 training today, should I eat carbs before or after the ride if my goal is to lose weight? Typically I would not be too hungry after zone 2 ride. Thanks!

[@aucklandtoday9847]

Quality info. Especially the fruit juice with teeth !!

[@tomaskaralis3250]

Hi Great topick. The question is how to organize it if you do your session in evening and finishing them 8-9 pm. Is there a need to refuel after the session to recover better? Thanks

[@performdieteticssportsdiet1641]

Hi Tomas - ideally it is still great to have a recovery meal after a late session too. A smoothie might be a good option as it will sit a little lighter in your gut overnight compared to a full dinner but ensuring you have a larger meal earlier that day to make up for it. Hope that helps! Steph.

[@paulgabler1476]

Trouble is I thnk the preloading and constant bike eating will provoke insulin I think , which I think, over time is teaching your body to burn and require the energy from eating frequently, rather than training the body to burn its own fat stores .. which again ... I think (not being a Dr) is healthier overall

[@paulgabler1476]

Especially pre-loading /snacking on carbs!

[@simplydebes]

Agree. Have a look at "Low Carb Down Under" on KZbin. Many pro cyclists are turning to LCHF diet.

[@triwaldaus]

Not in the mood for an early pre-ride snack? Chances are that's because you had a late, large (possibly fatty) dinner the night before ...

[@roadcyclingacademy6476]

True for many people I am sure

[@boomshine7]

any advice for when I work early? 5am -1.30pm, I find it hard to get a quality dinner in, - either I have to make it after work, then I can eat at 2.30pm but than have to wait a little to train, then train at let's say 4 and eat a little bit after, but then its actually too late to eat to go sleep at 8-9pm.. -other option is I have a good lunch at work and train right after, but then its 5-6 pm having to start preparing dinner and I have too big of a meal too late again. Really struggling with this

[@chip2881]

make 2 portions of meals night before. 1 for lunch, and one waiting for you when you get back

[@evanshiels4400]

It’s like some sort of water torture, being told to be in a calorie deficit whilst flashing up endless vt’s of cake 🍰

[@roadcyclingacademy6476]

haha

[@aubreyxengland]

great. now i'm hungry.

[@roadcyclingacademy6476]

haha

[@daveobrien4112]

6 bucks for a chocolate donut!!!!! Struth!!

[@derekjolly3680]

That all just sounds like bad meal habits generally, which happen to have consequences connected to riding exercise the same as for anything else. This dieting/starving crap is just that. The buck has to stop somewhere and I guess when it does you'll act like Homer Simpson with the donuts like a dope. Ever heard of three square meals a day? That really does work. "Don't like to eat in the morning?" Well start to then!

[@MrTeff999]

I’m not sure that spiking your blood sugar first thing in the morning with a glass of fruit juice is actually a good idea. In fact, it’s never a good idea.

[@roadcyclingacademy6476]

It's a starting point for those unable to eat. Steph does indicate it's not ideal.

[@DurianriderCyclingTips]

Steph sugar is ph neutral. Food acids are the issue. Not the sugar which washes off with water. Acid attacks enamel, not sugar!

[@neildutoit5177]

Sugar provides food for bacteria which produce acid which attacks enamel. Rinsing with water is a good idea after eating anything sugary.

[@DurianriderCyclingTips]

Amazing a nutritionist would promote fruit but then say sugar is bad lol.

[@neildutoit5177]

Sugar in isolation is bad due to high digestion rate leading to spike. Sugar with fibre is not bad as it's slow release.

[@user-yj5xo9yi5z]

Most men be of the bald type due to steroids and EOP

[@Treker-yv7nz]

Calorie deficit will slow your metabolism and you Will Not loose weight.Ride fasted drink water 💦

[@roadcyclingacademy6476]

Steph's methods have been working for us but we wish you well! -RCA Team

[@speckles9251]

Blah Blah Blah ....

[@DurianriderCyclingTips]

My gf is 178cm and 55kg. She follows none of this CICO nonsense. Just eat low fat. Lower the better. The fat you eat is the fat you wear.

[@neildutoit5177]

The 1990s called they're looking for you.

[@DurianriderCyclingTips]

99% of cyclists eat too much fat and protein. It is why they can't get as lean as me or hold lean all year long like I do with zero hunger.

[@DurianriderCyclingTips]

"eat carbs so you dont crave carbs".... The contradictions continue. Then again she is a female so contradictions are expected. ;)