Fuel for faster rides home?

[Mile195]

So having recently moved house, I've been commuting 20 miles each way for the last month, as opposed to 13 miles each way previously.

Energy level-wise, the rides into work are generally ok. However, some of the rides home are incredibly hard, even when I feel like I've eaten enough during the afternoon. My speed can be terrible, some of which is down to traffic and not being able to pick up a good pace, but I'm sure some of it is down to what I'm eating and just not having the energy to give it any welly.

I usually have my lunch about 1pm, then tend to snack somewhere in the afternoon around 4pm, before getting on the bike about 5:45pm. If I haven't snacked, then I usually find myself stuffing a Mars Bar or something before I leave if I feel like it's otherwise going to be a bad ride.

This was generally fine for my 13 mile trip, but for 20 miles, it's simply not cutting the mustard anymore.

Interested to hear anyone elses daytime eating regimes for a good ride home?

 

[Tribanite]

What are you eating at lunchtime?
i would go for a carbo rich lunch and snack on fruit at 4pm ..... should give you the energy required on the way home. Maybe use a isotonic energy drink in your water bottle aswell.

 

[Arjimlad]

Pancake roll will fuel my ride home today.

 

[Twilkes]

My morning ride is generally fuelled by what I have the night before - I get up, 16 miles, then have breakfast at work, which is generally larger and larger amounts of cereal. Eating in the morning after a ride doesn't affect me so if I drop in a pack

But lots of carbs in the day send me to sleep, so I try to have mostly protein for lunch (fish or meats or whatever) and snack on nuts and fruit and veg throughout the day. And maybe a few tattie scones half an hour before I leave in the evening. I've never run out of energy yet, although sometimes too much sugar and too little water can leave me feeling dizzy.

In the evening I make sure I have lots of potatoes or pasta or rice - if I skip this then I don't sleep properly, or am wide awake at 4am.

At 20 miles you may need to eat/drink something part-way through the journey, but I'd steer clear of sugary sports drinks as you really don't need it. Water and a flapjack should do you fine.

 

[gaz]

I find a good slice of cake at 3.30 is just right for me to get in 15-25miles on the way home.

 

[Mile195]

Currently I also eat porridge when I get up, but it only gets about 10 minutes to go down before I leave. Uncertain about going without - I think I may possibly hit the wall halfway, but worth an experiment I suppose.

Lunch tends to consist only of whatever's on offer at Sainsbury's... sometimes it's sandwiches, sometimes its bagels with ham and cheese in. Either way all carbs, lots of white bread, probably not very good. Sounds like a bit more protein, and something slightly less stodgy in terms of carbs may be the way forward for lunch.

Snack in the afternoon is usually either fruit, or a pastry or something (often the latter if I'm honest), and this is probably what needs the most change.

I will try fig rolls in the pocket though on the way home though... I generally only ever eat en-route on long "days-off" rides ("powerbar" energy bars - pretty vile, but they do the job) and never considered it necessary for the commute, but I think it's probably time that changed.

 

[DWiggy]

Porridge about 1.5 hours before I leave, its rocket fuel + lots of water

 

[jarlrmai]

Yeah I've found eating porridge before leaving makes everything feel easier, but unfortunately this would mean getting up early

Staying hydrated is very important also.

 

[ianrauk]

That's a fair old commute home to undertake everyday. Especially when the weather's not so great.
Get some fruit down, a couple of bananas or a good old handful or raisins.
My fruit of choice is dried cranberries.

 

[MisterStan]

Yeah I've found eating porridge before leaving makes everything feel easier, but unfortunately this would mean getting up early

Staying hydrated is very important also.

Surely it's worth getting up 10 minutes early to have a feed before you leave? I can't believe how many people skip breakfast! My commute is 20 miles each way and i don't think i'd make it to the end of the driveway without my belly rumbling!

 

[jarlrmai]

Oh I eat it, only I eat it 5 mins before I get on the bike. I find leaving it for 40-120 mins makes it more effective.

 

[donnydave]

I do 12.5 miles each way, I don't eat before leaving because it means getting up earlier. I just have a glass of orange juice to get rid of morning mouth and provide a bit of natural sugar, then have porridge when I get to work

In the afternoon to prep for the way home I've started having a few oatcakes and an apple at about 3pm then leave normally between 4.30 and 5, seems to be ok.

 

[boydj]

As well as refuelling during the day and after your evening run, you should make sure you don't work too hard, especially on the way in to work in the morning. You've stepped your mileage up by a significant amount and your body is probably still adjusting. There will be times when your reserves are depleted more than you can recover during the day, so if you are tired, accept it and take it easy until you are feeling stronger.

 

[Kookas]

Surely it's worth getting up 10 minutes early to have a feed before you leave? I can't believe how many people skip breakfast! My commute is 20 miles each way and i don't think i'd make it to the end of the driveway without my belly rumbling!

I don't normally have time to have breakfast, personally. Besides, I never felt any different throughout the day, regardless of whether or not I had breakfast, so it's only a waste of time anyway.

 

[Twilkes]

Breakfast is never a waste of time, it's the most important meal of the morning. If you struggle, you could always have breakfast just before lunch.