What to Eat before, during and after a ride

What is best to eat before, during and after a ride
Our content provides group rides with narrated cycling tips, product reviews, bicycle maintenance and cycling training videos to help you go further and faster on each and every ride.
Welcome to Veloharmony, the channel for improving your cycling performance. I am Eldred Nims, a former USCF road racing cyclist with over three decades of cycling experience committed to helping you improve your cycling etiquette and your inner self.
Questions?
Cycling Consulting: Signup to have your questions answered www.veloharmon...
Take advantage of our cycling services: www.veloharmon... or become a channel member and take advantage of Live Q&A Sessions.
Become a Channel member: www.youtube.co...
Subscribe to Veloharmony: www.youtube.co...
Along with with our KZbin channel memberships, visit www.veloharmon... and take advantage of our cycling products and services, to get help with your specific cycling needs.
Shop our recommended products here:
www.veloharmon...
www.amazon.com...
Sign up for Veloharmony fitness and life Coaching to get in shape, lose weight, modify your diet, or increase your performance: www.veloharmon...
We assist with turn key cycling assistance from bike fit and fit related issues to losing weight, lowering your blood pressure, releasing stress or simply improving fitness.
Local or Remote Bike Fit: www.veloharmon...
Get exclusive gear in the Veloharmony shop! www.veloharmon...
Instagram: / veloharmony
Strava: / strava
Join the Veloharmony Strava Club: / strava
New video releases :
Tuesdays: Live Premiere @5:30pm Central Time of past weekend's Group Ride
Fridays: Misc Videos
**Periodic Product Reviews on Wednesdays.
Business Inquiries: www.veloharmon...
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps support the channel and allows us to continue to make videos like this. Thank you for the support!

[@cosmonott1]

Love this channel. Common sense advice , all the time, every time! Thank you.

[@Veloharmony]

Welcome to the channel cosmonott1, Glad you found us.

[@ceftx2375]

This is the video I was looking for. Better late than never.

[@onkelsort5381]

My man. So glad I found your channel, I've been on and off cycling during summers for a few years and been doing multi week backpacking trips, but never stayed consistent with training. Since November 2021 I've been trying to really stay with it, as I have weight to lose and fitness to obtain. I'm approaching my first 1000 k on Zwift with my new Kickr , while also doing easy hiking, taking rest days when I'm tired. Seems an 80/20 approach is just about right for me. Managed 80k today in my longest Z2 ride yet, in just under 3 hrs. I have been trying to read up as much as I can on how to train, diet, etc, and also watching tons of YT videos. I try to distil everything down to what fits me. Right now I am binging your videos, you seem very educated on these topics and have a lot of common sense. Just wanted to give you another comment to help your channel. Glad to see you are still posting videos, I hope there are many to come. Take care, keep keeping it real and down to earth my friend! Cheers.

[@Veloharmony]

Thanks for your feedback. I love cycling and this channel is a labor of love. More to come.

[@dapip03]

Great reminder for some of us that get excited about the ride and forget to eat during rides. Another great learned lesson from my early training days with Coach E. cool video.

[@simonmoses4023]

rice, tuna, vegs...........the perfect post ride/race food!!!

[@superstrada6847]

I wake up, have coffee w splash of 2% milk and a tall glass of water. Then I do 2hrs of easy (zone 1-2) on the trainer . Afterwards I have a nutritious (low fat but not zero fat) breakfast. Works perfect for me. I fuel (pre-load) for my VO2max sessions and my group rides. Thank you, great channel.

[@bobbybreaker629]

Water with Himalayan Sea Salt, Calm (Magnesium Citrate Supplement) & Beet Powder in my Water Bottle. I'm on the threshold of 60, it works wonders for keeping my wattage up in sustained endurance rides. Also Dryed Mangoes during the Ride.

[@SLAYER-nm5zw]

You are a great mentor full of knowledge,thumbs way up!

[@Veloharmony]

Glad you think so!

[@atramano]

Exactly what I needed. Thank you

[@Veloharmony]

Glad it helped!

[@pinkrainbowkennelz1640]

Every time I'm trying to learn something about bicycling you you keep popping up in every video my only problem is I have a mountain bike can I still train on my mountain bike like it's a road bike

[@Dustydayzz]

I use my xc bike on road

[@1968196859]

thank you, coach.

[@yellowfit8071]

really good video , great life experience, great advices

[@dariosame2655]

As always thanks a lot for your time and all your knowledge about the topic brought in on this video. I also ran hungry once probably on my longest ride last year as a beginner and it wasn’t fun I was helped with some food and advices from one of my partners and I definitely learned my lesson. But going back to this video, you mentioned on it that you’re from West Africa and I’m from Cuba so I was happy to hear it. I have good friends and coworkers from West Africa and cubans’ ancestors came from there. Again is a pleasure and as you say, I can’t wait to apply your advices, whileI’m going out there to put some miles on it.🤙

[@projectginneko4389]

I needed to hear this 🙏

[@Veloharmony]

Glad you found the channel Austin.

[@njm3211]

You are a very enlightened person. Full of great knowledge. Love your videos. I'm going to do some binge watching of your videos in the coming days.

[@Veloharmony]

benvenuto benvenuto Norman, Glad you found the channel. I wanted to make a channel that was different than the others, but actually give people helpful information.

[@alinutzalin6346]

I do the same with oats but I swap it between morning and before bed since I don't want to have it every time, I change what I eat close to every day. I've seen many people who dislike oats. But they do it wrong. Always heat them up in the microwave until they puff up! That gives a distinct taste. And also, don't use water, if you have tolerance against lactose, use one that doesn't have, its simple these days. And regarding the no taste, add strawberry jam or peanut butter with slices bananas and seeds to have more bite on it. 10/10. Edit: Oh yeah, I strongly agree on your statement about oily stuff. When I come back from work at 21:00, I just cannot eat anything oily, just one lick from the tip of the finger dipped in oily food, starts coming back.. I just can't. And also, people remain astonished when I tell them I eat 5 times a day, maybe more including little snacks. I do not eat a lot in one sitting, I eat to fill up the nutrients I'm missing, and energy bars for when I need them at work. One more thing, I do not use a freezer, I use a vacuum sealer. I rarely go to buy and make food to last long days or use months later. I try to eat as fresh as possible.

[@marjiehyland4194]

Thank you so much! This was so important for me to complete my hard rides safely.

[@Veloharmony]

You're welcome Marjie, glad you found the channel.

[@Unplugged_Bits]

Thanks bro!

[@yellowfit8071]

before long ride u eat all wheat pasta with avocats and coffee , apple juice, and lot of water . sometimes i change to an oatmeal mix that has dry fruits and nuts .

[@1270mothman]

Up at 5 in the morning. Oatmeal, brown sugar, banana. And I'm off. Great channel, great advice. Thanks so much bro.

[@Veloharmony]

You're welcome Kenneth. I struggle to eat that early, so I carry my breakfast most times.

[@OtRatsaphong]

Thank you for this great advice. Much appreciated.

[@Veloharmony]

Glad you found the channel Ot.

[@boyrock2012]

Thanks for your time first and for your sharings

[@Veloharmony]

You're welcome Aziz. Glad you found the channel.

[@ChicagoMike85]

Thanks for the videos! Ur the man!

[@Veloharmony]

Welcome to the channel Michael. Glad you found us.

[@scottclarke8522]

Forget gels - Medjool dates are incredible natural source of energy during the ride. Just remember to pit them in advance.

[@Veloharmony]

Agree. Dates are a high source of energy.

[@motowncooking6125]

I would love to see you do a video of rice cakes sometime! You are absolutely correct how about how you always make a point to say wasting energy whether or not properly fitted or digesting food. That is key. Once agin you are correct, eat what god made for us to eat not man! Absolutely amazing videos

[@Methodical2]

Oatmeal is my go to food before a ride, plus I eat it just about every morning for breakfast. As you say, it sticks with you for hours. I just need to try and eat it early because it keeps me regular, if you know what I mean. Also I sometimes take PB&J on a ride (for the stops) and I always I have my Hammer gels. I use Hammer recovery drinks. I see you have a few bird feeders in the yard. Who is the bird lover in the household? Where you get your bike hat? Have you done a video on stretching?

[@Veloharmony]

I mix the prepackaged foods with some home made banana bread ( the recipe is on the channel in the nutrition playlist). It keeps the cost down and add variety like you PB&J. I am the bird lover, well animal lover in General. I don't use any chemicals on the lawn so the bird love to hang out in our yard and also the squirrels and other critters foraging for food. I don't bother them and they seem to just enjoy hanging out. I love waking up the birds singing ...nice way to get up. I left all the trees I could on the property and it has lots of birds nests and we even get visits from Opossums and other rodents. Have to keep the trash cans locked though.

[@Methodical2]

That's cool. I am a bird lover, too, and nature boy. I am a wildlife photographer (one of several hobbies) and bird photography is my main thrill. Below is a link to my website. I haven't updated it in a while with my recent images, but there's still a large variety of images. Keep them happy. Btw, they love peanut butter, too. www.Methodicalimages.com

[@VegasCyclingFreak]

If I'm doing a morning ride (that's not starting at 4: 45 AM) oatmeal is the best for me. Great slow release carbs.

[@VegasCyclingFreak]

Yeah... when it's already 90 deg F at 5 AM I stick to liquids with a high sugar content like cran-raspberry juice or something like that before I go and I like those Stinger waffles for later in the ride. If I eat before I go I'd have to get up ridiculously early for it to digest a little because if I don't I'll feel nauseous because of the heat.

[@abhijitbuchake]

Very useful information. Especially I liked your advice to eat non-processed food. Thanks for sharing!

[@Veloharmony]

You're welcome Abhijit. Glad you found the channel. Enjoy the videos and please don't forget to subscribe, if you haven't already.

[@abhijitbuchake]

Yep...Subscribed already :) Keep the good up!!!

[@Veloharmony]

Thanks. Will do.

[@MrKillerRC]

Good stuff.

[@FroopieLoopies]

Great Video again! Question, on those days you really want to ride but you're not really "feeling it" do you ever drink coffee or pre workouts etc.? 80% of the time I feel up to it even if I am alone, but some days my get up and go got up and went!!

[@Veloharmony]

Some days when you can't get out there, you should review what you've been doing to rule out the possibility that you may need some time off to rest your body and your mind. Make sure the fun stays in your cycling by planning the proper recovery times in your overall plan.

[@saleemwaheed9956]

A cream cheese bagel and hot tea and I'm off!

[@Josepowerzoro]

That’s heavy stuff

[@stuartfreedman6854]

I'm hungry!

[@JMR2273]

👍🏾

[@stevepedersen45]

How much water should you drink before a ride to be well hydrated?

[@Veloharmony]

A good gauge Steve is make sure your urine is always clear. If it's yellow you're behind.

[@andahoy3734]

is there any certain technique ar a better way to drink and eating while cycling, because some of my friend tells me that he had some trouble when he want to drink while he was cycling, he feels strange to drink while pedaling.

[@Veloharmony]

You have to practice to eat and drink without stopping your pedaling. Drinking is easier since the bottles are right there, but you have to prepare your food in bite size packages which are easier for you to just get a mouthful each time. It just takes time, focus and practice to be able to do it while riding and is a good skill to acquire.

[@andahoy3734]

so it's all about getting used to it, thank you

[@Veloharmony]

It all begins with how well your bike fits you. If your fit is off you won't be able to do much, since you'll be shifting your position as you ride and you won't be able to properly control your bike. When your bike fits you, you should be able even wear a jacket or remove a jacket while riding among other things.

[@KrainaYarpenna]

Hello again :) What should I do when my ride is really, really long? I mean, I will try to beat 200km in a single ride this year, until now it's only 156km. Maybe it's not so much for cyclists but for normal bikes in the mountains of Switzerland... That will be a challenge ;) I suppose this ride will last about 14 hours, 10 hours of riding with ~20km/h and sum of 4 hours break. For now the plan is to take some pasta or rice or groats with chicken and do my own drink (mineral water + honey + lemon juice + salt). Of course for my meal I will have to make a stop, I don't feel the idea of putting something in my pockets, I sweat way to hard to keep there something dry ;) How do you see that? Thanks for answer! :)

[@KrainaYarpenna]

Thanks! :) The food that I mention above is exactly the one I am using right now. A specialist has changed my way of eating month ago to start to loose some fat ;) Right now I have a couple of months to regain condition, to make my backside harder and gain some wisdom from here :) Before I was eating things like snickers and a mix of nuts but I learned that you burn nuts quite long and it's not the best way to get quick and easy energy. Good that I learned to drink a lot (last time 2 gallons in 10 hours). And trust my, my sweating is extremely powerful, I do have a professional jersey and bibs but even with them and ventilated saddle I get a burns and abbrasions on my backside ;)

[@KrainaYarpenna]

For a long rides I always carry a backpack. Spare parts, food, photo camera, additional bottle with mineral water in case of no shop, documents, cell... Everything needs some place ;)

[@Youtubefana]

Thanks. What about having a banana?

[@madie6523]

Eat more whole foods

[@davidsteel4139]

Excellent video , very helpful

[@Veloharmony]

Thanks David.