Fuelling the commute?

[mrmacmusic]

Ok so this is my first post (other than saying "hi") so please be gentle. Forgive me too if it's not quite in the right place.....

First of all let me say that I'm a completely different person today to who I was this time last year – I've gone from weighing 250lbs to 178lbs, stopped comfort eating and latte-slurping, got more active and generally got my lifestyle in order (if you're interested you can read the story here and an update here).

Walking was the first thing I did to get more active, but I used to enjoy mountain biking up the Ochils when I was a teenager (sadly 20+ years ago now!!), and wanted to get back on a bike. I duly did, but quickly realised that I was enjoying cycling on the local roads having found a couple of circular routes of 10 and 15 miles that I tried to do every other night after work. With all the road riding, I decided to sell my trusty Trek 6500 and bought a Ridgeback Flight 01 – all I could afford, but much more suited to road-riding.

Cycling to work (approx 14 miles each way) was always a goal in the back of my mind, and today is the 4th day I've opted for 2-wheels instead of 4, and it'll be the second time I've done it this week (did Tuesday too) having commuted one day each week the previous two weeks. I have to say cycling in feels great – it only took 53 minutes this morning, and I'm looking forward to my ride home tonight!

So, enough back story (apologies for being long winded, but I thought it was important!)... down to my question

In "re-programming" my body, I introduced a new eating routine, which apart from the extra activity has been instrumental in losing so much weight. It's not rocket science – I'm just eating 'better'. Obviously it varies, but my typical daily intake (post-fatty, pre-cyclist) would go something like this:

7am Breakfast – 2 weetabix (or other cereal) with raisins; glass of water or fruit juice
8.30am Cup of tea (when I get in to the office)
10am Banana time!
12-1pm Lunch – chicken salad (or soup, or sandwiches) + yoghurt
5.30-6pm Dinner – main meal
8-9pm Cup of tea, maybe a couple of slices of toast too

My question is – how can I best 'fuel' my commute, without disrupting the good work I've done getting my eating in order?

At the moment, I've just been having the weetabix as normal (although a wee bit earlier) which means it's settled for about 15-20 mins before I hop on the bike and head off, but find myself hungrier earlier before lunch, so on cycling days will supplement the banana with a cereal bar or apple. On the days I'm commuting, I'll have something extra to eat at 4pm-ish – either a piece of fruit, oaty-ceral bar type thing (or dare I say a bar of chocolate) just to top up the tank before heading home.

According to the little GPS tracking app I'm using on my iPhone, I'm burning 600+ calories on the commute, and I'm conscious that (a) I'm not consuming an additional 1200 calories a day; and (b) I might not be eating at the right times – especially as I pretty much eat and go first thing in the morning. Although I'm more than happy being 12st 10lbs (and my family have instructed me to "maintain" rather than lose any more), I could afford to lose another stone, but not for the wrong reasons, if that makes sense?

Any advice you experienced commuters could share would be very much appreciated!!

 

[Hicky]

What you are eating isnt bad but to improve it a little you could...

choose the breakfast cereal wisely some of them are loaded with crap,
I'd eat a piece of fruit or something small with the brew as you get into work,
Exchange the yoghurt at lunch for more fruit or if you can hold on, eat the fruit till 2/ 3ish.
Try not to eat before bed.

However that isnt very fun and where does beer/kebabs fit in!?

Moderation is key.
Enjoy the cycling!!!

 

[BrumJim]

Well, I've never been over-weight, and my commute is less than half of yours, but for the record, my eating habits are similar to yours except:

1) remove banana and substitute mars bar or equivalent. This is my cycling reward, and without it I feel rather weak mid-morning, or very hungry pre-lunch.
2) Add piece of fruit about an hour before I leave.
3) Bigger lunch
4) No supper, and slightly later evening meal.

But I must have quite a high metabolism.

I guess that the issue is fuelling for the ride, hence supper is the superfluous meal here, but difficult to drop given the time between dinner and bed, and the whole routine element of it. What type of bread, and what is on it? What do you have in your tea? Could you change to something like Ruibos? No milk and no caffeine? Then spend the saved calories on lunch or quick boost before leaving for home.

Congratulations on your significant weight loss, by-the-way. gb155 on here has sadly usurped you by going down from 39 stone to 12 abouts, but his is olympic standard weight loss. Many people come on here at about your old weight, looking to cycling to come down to something sensible, and a friend of mine is doing the same. Since weight loss = spend more calories than you eat, nothing beats cycling in terms of intense exercise over a sustained period without increasing risk of over-training injuries or exhaustion. Its the "going downhill" bit that must be making the difference - mini-resting, adrenaline boost and spirit enhancing all at the same time!

Found your blog interesting - not setting targets is an interesting take, and I like your logic. I guess it sumarises as: Failing targets = comfort eating = further failing.

Keep calm and cycle on!

 

[BSRU]

Personally the best breakfast I have eaten before riding is porridge with raisins.

 

[mrmacmusic]

What you are eating isnt bad but to improve it a little you could...

choose the breakfast cereal wisely some of them are loaded with crap,
I'd eat a piece of fruit or something small with the brew as you get into work,
Exchange the yoghurt at lunch for more fruit or if you can hold on, eat the fruit till 2/ 3ish.
Try not to eat before bed.

However that isnt very fun and where does beer/kebabs fit in!?

Moderation is key.
Enjoy the cycling!!!

Thanks Hicky – for the record I don't drink, but I do enjoy the odd curry for dinner. What's a kebab? LOL!

 

[kenatnam]

Hi,

I'm commuting 15 miles each way and have only just achieved both ways in one day.

I started at 16st 12lb a month ago and I'm down to 15st 13lb today. I feel a lot fitter, looser, better in myself etc, probably due in part to the release of seratonin from the cycling.

I got myself measured by a fitness coach 2 weeks ago - the one where they use calipers & check the fat at 12 different parts of your body. According to their computer my results show that I have a carb intolerance so I'm on a low carb diet now. Basically its meat, fruit & veg for every meal, with a large breakfast (which I find hard) and eating at 2.5 hour intervals.

At first I was worried about fuelling for the commute, especially with the first 3 miles up a fairly steep hill, but I've found I can get by on a handful of berries and a banana just before I set off, and then when I get to work I have the "large breakfast". On the first morning I had to be brave & just set off with almost no food, but it worked! I think that in cold or wet weather I will need to have some warm fuel before I set off - but that might just be psychological.

I've found the "eating every 2.5 hours" works - even though its sometimes only an apple. I carry a Mars bar for emergencies and have had to have the odd single bite once or twice.

I feel as if the hard work is over - I'm on the right course - and now I just have to keep the diet going and the cycling going to get myself fitter over the coming winter, and g hopefully at 5'9" tall I'll get down to about 13 stone & maintain that.

I hope that this has been some help with your fuelling query. Here's one from me: as I approach my ideal weight & have less fat to burn will I have to increase my intake before setting off, or will the lighter, fitter me just need the same calorie intake?

Ken

 

[mrmacmusic]

Well, I've never been over-weight, and my commute is less than half of yours, but for the record, my eating habits are similar to yours except:

1) remove banana and substitute mars bar or equivalent. This is my cycling reward, and without it I feel rather weak mid-morning, or very hungry pre-lunch.
2) Add piece of fruit about an hour before I leave.
3) Bigger lunch
4) No supper, and slightly later evening meal.

But I must have quite a high metabolism.

Thanks BrumJim! Sounds like only minor changes would be worthwhile then... bigger lunch I could do, and those Mars Bar rewards sound good.

I guess that the issue is fuelling for the ride, hence supper is the superfluous meal here, but difficult to drop given the time between dinner and bed, and the whole routine element of it. What type of bread, and what is on it? What do you have in your tea? Could you change to something like Ruibos? No milk and no caffeine? Then spend the saved calories on lunch or quick boost before leaving for home.

Toast (if I even bother having it) will be spread with, er, spread! No butter, and no jam – usually white bread too. I know, I know.....

Congratulations on your significant weight loss, by-the-way. gb155 on here has sadly usurped you by going down from 39 stone to 12 abouts, but his is olympic standard weight loss. Many people come on here at about your old weight, looking to cycling to come down to something sensible, and a friend of mine is doing the same. Since weight loss = spend more calories than you eat, nothing beats cycling in terms of intense exercise over a sustained period without increasing risk of over-training injuries or exhaustion. Its the "going downhill" bit that must be making the difference - mini-resting, adrenaline boost and spirit enhancing all at the same time!

Found your blog interesting - not setting targets is an interesting take, and I like your logic. I guess it sumarises as: Failing targets = comfort eating = further failing.

Glad you enjoyed the blog – it's intriguing perhaps that I didn't really start cycling until I had already lost a significant amount to weight. The bottom line though is that I feel so much better for it (even if it's not to gb155's olympic standard!) and I'm enjoying riding again

 

[mrmacmusic]

Personally the best breakfast I have eaten before riding is porridge with raisins.

Thanks BRSU! I do enjoy porridge and raisins too.... no doubt it'll be the breakfast of choice in a few months time.

 

[mrmacmusic]

Hi,

I'm commuting 15 miles each way and have only just achieved both ways in one day.

I started at 16st 12lb a month ago and I'm down to 15st 13lb today. I feel a lot fitter, looser, better in myself etc, probably due in part to the release of seratonin from the cycling.

I got myself measured by a fitness coach 2 weeks ago - the one where they use calipers & check the fat at 12 different parts of your body. According to their computer my results show that I have a carb intolerance so I'm on a low carb diet now. Basically its meat, fruit & veg for every meal, with a large breakfast (which I find hard) and eating at 2.5 hour intervals.

At first I was worried about fuelling for the commute, especially with the first 3 miles up a fairly steep hill, but I've found I can get by on a handful of berries and a banana just before I set off, and then when I get to work I have the "large breakfast". On the first morning I had to be brave & just set off with almost no food, but it worked! I think that in cold or wet weather I will need to have some warm fuel before I set off - but that might just be psychological.

I've found the "eating every 2.5 hours" works - even though its sometimes only an apple. I carry a Mars bar for emergencies and have had to have the odd single bite once or twice.

I feel as if the hard work is over - I'm on the right course - and now I just have to keep the diet going and the cycling going to get myself fitter over the coming winter, and g hopefully at 5'9" tall I'll get down to about 13 stone & maintain that.

I hope that this has been some help with your fuelling query. Here's one from me: as I approach my ideal weight & have less fat to burn will I have to increase my intake before setting off, or will the lighter, fitter me just need the same calorie intake?

Ken

Congratulations Ken – it sounds like you're going places as well! Thanks for your input too... sounds like we both have similar fears/queries over breakfast. I've never tried leaving home without having it first – perhaps I'm not brave enough, but I can't help but feel (personally) that I couldn't do the 55 minutes without fuelling up first. Maybe I should just give it a go?!

 

[mangid]

In "re-programming" my body, I introduced a new eating routine, which apart from the extra activity has been instrumental in losing so much weight. It's not rocket science – I'm just eating 'better'. Obviously it varies, but my typical daily intake (post-fatty, pre-cyclist) would go something like this:

7am Breakfast – 2 weetabix (or other cereal) with raisins; glass of water or fruit juice
8.30am Cup of tea (when I get in to the office)
10am Banana time!
12-1pm Lunch – chicken salad (or soup, or sandwiches) + yoghurt
5.30-6pm Dinner – main meal
8-9pm Cup of tea, maybe a couple of slices of toast too

My question is – how can I best 'fuel' my commute, without disrupting the good work I've done getting my eating in order?

At the moment, I've just been having the weetabix as normal (although a wee bit earlier) which means it's settled for about 15-20 mins before I hop on the bike and head off, but find myself hungrier earlier before lunch, so on cycling days will supplement the banana with a cereal bar or apple. On the days I'm commuting, I'll have something extra to eat at 4pm-ish – either a piece of fruit, oaty-ceral bar type thing (or dare I say a bar of chocolate) just to top up the tank before heading home.

According to the little GPS tracking app I'm using on my iPhone, I'm burning 600+ calories on the commute, and I'm conscious that (a) I'm not consuming an additional 1200 calories a day; and (b) I might not be eating at the right times – especially as I pretty much eat and go first thing in the morning. Although I'm more than happy being 12st 10lbs (and my family have instructed me to "maintain" rather than lose any more), I could afford to lose another stone, but not for the wrong reasons, if that makes sense?

Any advice you experienced commuters could share would be very much appreciated!!

Congratulations!

My background is similar, 17st+, now 11st 8, or there abouts, seldom weigh myself. Started out hardly being able to cycle 2 miles, now cycle 32miles into work most mornings, and 2 or 3 longer rides at the weekend.

Currently I'm getting up at 5:30, out the door by 5:45, no breakfast, and eating lunch at 10:30, then eating dinner when I get home, around 19:00


I guess the question is do, do you actually need to fuel before the ride? I never think about fuelling, if I'm going on a longer ride (50+) I might take a banana or 2, and a bottle of water, otherwise I just cycle with what I have stored up.

There are studies, I think, which suggest eating after exercise is better (although there are probably ones that show the contrary ;-) ), so maybe eat the breakfast at your desk when you get to work, and drop the afternoon treat?


I'm not sure how accurate GPS units are at telling you how many calories you've burnt, especially cycling where position can make a largish difference.

--
Dan

 

[mrmacmusic]

Congratulations!

My background is similar, 17st+, now 11st 8, or there abouts, seldom weigh myself. Started out hardly being able to cycle 2 miles, now cycle 32miles into work most mornings, and 2 or 3 longer rides at the weekend.

Currently I'm getting up at 5:30, out the door by 5:45, no breakfast, and eating lunch at 10:30, then eating dinner when I get home, around 19:00


I guess the question is do, do you actually need to fuel before the ride? I never think about fuelling, if I'm going on a longer ride (50+) I might take a banana or 2, and a bottle of water, otherwise I just cycle with what I have stored up.

There are studies, I think, which suggest eating after exercise is better (although there are probably ones that show the contrary ;-) ), so maybe eat the breakfast at your desk when you get to work, and drop the afternoon treat?


I'm not sure how accurate GPS units are at telling you how many calories you've burnt, especially cycling where position can make a largish difference.

--
Dan

Thanks Dan, and congrats on your weight loss too!

32 miles each way? Phew. Can I ask how long that takes you..? I can't help feel that I could (should?) be going faster, as I'm averaging about 15.5mph and cruise along flat sections at anything between 18-21mph or so. I'm not desperate to go faster, I just don't know what a good, average speed actually is! Maybe the averages will increase, and the pushing power on the top ring improve once my legs get use to working again, and not just stopping me from falling off my chair behind the desk at work or operating those pedals in the car.

Studies are great, aren't they? One tells you one thing, another the complete opposite!! Sounds like I should try eating when I get in to work one week and see how that goes.

I don't for one minute think the calories burned indication on the GPS will be accurate by the way, but it's a good indication that I ought to eat more calories on days I'm commuting (and days before too I guess).

Everything I've been taught is that eating breakfast matters – it's just the before or after commute that's the killer question. Clearly all you folks do things slightly differently, so perhaps there's no right or wrong, and it's just what works for me

 

[the snail]

Sound like you are doing well as you are MrMac! If you are eating a good balanced diet, then there's no need to 'fuel up' for a 1hr ride, you'll have plenty of stored energy. From what I've read, 600kcal is overly optimistic for an hours riding. Fuel shortage is only an issue on endurance type rides. I always have porridge for breakfast though - good slow release fuel, and a decent breakfast avoids feeling empty and the temptation to snack - but you can eat after the ride if you prefer, you're not going to bonk on your commute! No way would I swap the banana for a mars bar though, it will boost your energy temporarily (which might help towards the end of a long/high intensity ride), but will quickly leave you feeling hungry, and with low blood-sugar. So long as it's not over-ripe, the banana will be high in slow-release complex carbs, which is what you want for cycling, as well as being a great source of potassium (electrolytes). Bananas are very popular on audaxes etc.

 

[mrmacmusic]

Sound like you are doing well as you are MrMac! If you are eating a good balanced diet, then there's no need to 'fuel up' for a 1hr ride, you'll have plenty of stored energy. From what I've read, 600kcal is overly optimistic for an hours riding. Fuel shortage is only an issue on endurance type rides. I always have porridge for breakfast though - good slow release fuel, and a decent breakfast avoids feeling empty and the temptation to snack - but you can eat after the ride if you prefer, you're not going to bonk on your commute! No way would I swap the banana for a mars bar though, it will boost your energy temporarily (which might help towards the end of a long/high intensity ride), but will quickly leave you feeling hungry, and with low blood-sugar. So long as it's not over-ripe, the banana will be high in slow-release complex carbs, which is what you want for cycling, as well as being a great source of potassium (electrolytes). Bananas are very popular on audaxes etc.

Thanks snail

Another vote for porridge (no bad thing IMHO), and nice to know that in reality I probably don't need to change anything or even eat that much more, unless I'm going on a longer run when perhaps a Mars bar might be worth having in the bag.

I do enjoy bananas – it's good to know they're perfect cycling fuel!

 

[mangid]

Thanks Dan, and congrats on your weight loss too!

32 miles each way? Phew. Can I ask how long that takes you..? I can't help feel that I could (should?) be going faster, as I'm averaging about 15.5mph and cruise along flat sections at anything between 18-21mph or so. I'm not desperate to go faster, I just don't know what a good, average speed actually is! Maybe the averages will increase, and the pushing power on the top ring improve once my legs get use to working again, and not just stopping me from falling off my chair behind the desk at work or operating those pedals in the car.

32miles to work, took 103 minutes this morning. It's about 1.5 home if I go the direct way. When I was in California a couple of weeks ago I was comfortably cycling 50 miles before breakfast, and nothing during the ride, so the body can deliver a fair amount of energy from what is stored.

Studies are great, aren't they? One tells you one thing, another the complete opposite!! Sounds like I should try eating when I get in to work one week and see how that goes.


I don't for one minute think the calories burned indication on the GPS will be accurate by the way, but it's a good indication that I ought to eat more calories on days I'm commuting (and days before too I guess).

You probably didn't need a GPS to tell you that though

I'm not sure you actually need to 'carb up' before a commute, just eating a balanced diet should work, so long as you have a consistent routine. Sucking it and seeing is I guess the only way to find out.

I think the studies indicate that muscles take up the glycogen better after exercise than before, so eating after exercise replenishes the muscles stores faster ?

Everything I've been taught is that eating breakfast matters – it's just the before or after commute that's the killer question. Clearly all you folks do things slightly differently, so perhaps there's no right or wrong, and it's just what works for me

Yep, spot on I think, no rights or wrong, only what works for you, it sounds like you mostly have it right.

--
Dan

 

[BrumJim]

Another vote for porridge (no bad thing IMHO), and nice to know that in reality I probably don't need to change anything or even eat that much more, unless I'm going on a longer run when perhaps a Mars bar might be worth having in the bag.

Mars bars aren't fuel - too much sugar and not enough slow release.. They are a treat/reward. Positive re-inforcement to make the bike ride extra-specially unmissable. Malt loaf and flapjack (moist sticky stuff, not dry healthy bars) are much better fuel with both sugars and more complex carbs.

Speed looks like a good start, but you need to ride lower gears with increased cadence for better fitness and speed. Chase leg speed and let the higher gears come to you, rather than the other way round, which doesn't work.