Fuelling the commute?

[mrmacmusic]

mangid – thanks Dan! I do hope I can build up to 32 or 50 mile runs.... and it sounds like I do just need to suck it and see!

BrumJim – ah, Mars Bars are treats.... I see! Haven't actually had one for more than 8 months, but malt loaf and flapjacks sound really good – haven't had either since I was a wee boy

I do already tend to 'spin' in a lower gear although I've no idea quite what the cadence is as my cyclo-computer isn't that fancy. I find it easier to maintain 18mph in the middle ring at the front and 5th or 6th at the back, rather than shifting up to the big ring. Clearly I should exercise some patience and wait for the higher gears to come as my fitness and strength increase!

 

[jeegee]

Porridge is the best breakfast- it's slow releasing energy so you won't get that peckish in the morning. I would add 7/8 almonds as well.

For a small snack I would add peanut butter (no added sugar or salt) on a couple of slices of ryvita or oat cakes. I find that normally is quite good to have before I cycle home especially when you're having a low carb for lunch.

 

[kevin_cambs_uk]

I have been experimenting this week, as I fooled myself thinking I could eat what ever I wanted while commuting... so weight has been going back on.

So for this week, each day I have had the following

Got up and one cup of coffee and semi skimmed milk
At work 2 weetabix with milk and sugar for breakfast at my desk
Lunch one sandwich of 400 calories
Before going home 2 more weetabix and one snickers
Get home couple of cups of coffee and thats it.

Calorie intake around 1200.

My commute is 17 miles each way and it takes me an hour.

So I am presently doing okay, no major problems and I want to see how much I weigh on Friday and then see how much I loose next week and then see what I can eat, but its amazing how little I need as long as I eat at the time just before going home

 

[cloggsy]

About 20 minutes before setting out on my commute I have 250ml of skimmed milk with a scoop of whey protein, a multivitamin tablet and a 800ml glass of water.

When I get to work (after showering and changing,) I have a brew with a banana or apple...

In January '11 when I 'changed my lifestyle' I weighed 20st, when I started cycling (April '11) I weighed 17st 8lbs, I now weigh 16st 4lbs...

My first commute of 12.8 miles to work took me 1 hr 7 minutes, my fastest time (to date,) is just over 37 minutes

 

[mrmacmusic]

Thanks everyone!

Seems I'm not the only one who's changed their lifestyle recently and lost a lot of weight... well done folks, and thanks for all your input. I reckon I'll experiment a bit and see how things go, and it looks like I'll be replacing weetabix with porridge every now and again

 

[DrSquirrel]

Over thinking?

I can get away with 20+ return without eating... at all. Granted I eat in the day a bit, I rarely eat breakfast.


I wouldn't really worry about the finite details unless you're struggling or training(not on a commute!)...




Question for others: what is the point in eating a "slow release" breakfast and then going out to ride after it? Surely if you want energy in the morning for the ride - you want something that releases faster?

 

[mrmacmusic]

Over thinking?

I can get away with 20+ return without eating... at all. Granted I eat in the day a bit, I rarely eat breakfast.

I wouldn't really worry about the finite details unless you're struggling or training(not on a commute!)...

Thanks DrSquirrel – perhaps I am over thinking things. It's just that since changing my lifestyle, I've learned to listen to my body and have got into the habit of eating a lot less (and a lot better).... my intake is completely different now to what it was this time last year. All good! Breakfast was a key element in the changes since I never used to eat it and left the house empty – but promptly stopped at the snack bar for a couple of greasy rolls or the supermarket for a triple pack of 'all day breakfast' sardines. Not good!!

Now that I'm jumping on my bike and slowly increasing my commuting days (2 this week was no bother) I know I should eat a bit more to compensate for the extra calories burned but I don't want to overdo it. I was also thinking that maybe having my normal cereal then going straight out wasn't necessarily a good idea. From the responses I've had here, it sound like my "mini commute" of only 14 miles shouldn't really need any extra fuelling beforehand, and I haven't felt bloated cycling having just eaten 15-20 minutes prior.

Question for others: what is the point in eating a "slow release" breakfast and then going out to ride after it? Surely if you want energy in the morning for the ride - you want something that releases faster?

Interesting question!

 

[BSRU]

Over thinking?

I can get away with 20+ return without eating... at all. Granted I eat in the day a bit, I rarely eat breakfast.


I wouldn't really worry about the finite details unless you're struggling or training(not on a commute!)...




Question for others: what is the point in eating a "slow release" breakfast and then going out to ride after it? Surely if you want energy in the morning for the ride - you want something that releases faster?

I eat porridge with raisins as it my favourite, cannot leave home without eating something and other breakfasts do not sit right after a few miles.
I should add I leave home at about 7 and lunch, at home, is not until 1, the works vending machines are full of the usual "healthy" snacks, which I avoid.

 

[Nebulous]

Hi mrmacmusic

I have a very similar story to you. I started last year at 18 stone 2 and I'm now 13 -3. I did it at a fairly constant pound a week, and eased off in May as people around me were starting to make noises that I had gone far enough.

I commute, but only 2 miles each way. I'm a creature of habit with my eating, and am quite happy sticking to a routine.

My diet, Monday to Friday is

breakfast - porridge with raisins
lunch - fruit, the Spar shop near my work does 5 items of fruit for £1, and I've pretty much had that nearly every day for more than a year.
supper - fairly big cooked meal, such as pasta, chicken, steak pie, fish with lots of veg + sometimes a yoghurt.

At weekends I have a salad at lunchtime with herring, smoked mackerel, cheese, peppers, lettuce and again fruit. When I was losing weight I developed a habit of running a calorie deficit Monday to Friday and trying to achieve a balance Saturday and Sunday in the hope that this would stop my metabolism slowing down. I've just kind of kept the routine going.

Thats the basic. I adjust a bit from there depending on exercise levels. On the bike and at the gym I often have high 5 4to1 sports drink. If I go to the gym early in the morning I will sometimes have two oatcakes with cheese before work. If I'm going out a long cycle run at night I'll add some pasta or couscous at lunchtime. I sometimes snack on unsalted jumbo peanuts and raisins from Sainsbury if I'm away in the train and going to be late home.

I also drink a lot of water, I'm sitting now with a pint of the stuff and will probably have another before bed.

 

[fossyant]

To the OP you are going fine. The food is fine. You will find you'll drop the weight.

I've always cycled, from a young age, from 16 at club level. Had a number of years spending too much time 'working' and sitting in a flash car. Gave that up 4 years ago aged 37 (8 or so years not riding hard), and got back to riding to work. I was only 2 stone too heavy, but it was a killer. Got back to trim in about 6 months, mainly just eating but avoid the crap - crisps/choc and lots of riding. My weight can boing up over Christmas - it's a cyclist's nightmare.

It was a hard first year getting back to 'bike fit' - but it then clicked back in eventually. It was one ride home, and it felt "I'm back" ! No longer struggling, it clicked. PS then you kill yourself every time you step on a bike. WELCOME TO SCR.

Not just SCR but other insane stuff (In my case what my Wife forgot I was like).. Bike widow.

 

[XmisterIS]

mrmacmusic - the best advice I can give is avoid processed sugar, flour and saturated fat. Eat brown rice and brown pasta. Eat everything as natural as you can, that way you know what you're putting into your body.

Avoid putting money into the pockets of the big corporations by avoiding processed foods. They make those foods addictive because they want you to buy more and make them rich. They don't care if they kill you. They will burn in hell.

The best breakfast for complex carbs and natural sugar is, in my book, oats, banana, skimmed milk and a teaspoonful of honey.

 

[mrmacmusic]

Sorry for the delayed response folks...

Hi mrmacmusic - I have a very similar story to you. I started last year at 18 stone 2 and I'm now 13 -3. I did it at a fairly constant pound a week, and eased off in May as people around me were starting to make noises that I had gone far enough.

I commute, but only 2 miles each way. I'm a creature of habit with my eating...

Thanks Nebulous and well done you! It does sound like we're quite similar, and I wish people would still say "you're looking great" rather than "I think you've lost enough now, don't you?"

To the OP you are going fine. The food is fine. You will find you'll drop the weight.

I've always cycled, from a young age, from 16 at club level. Had a number of years spending too much time 'working' and sitting in a flash car. Gave that up 4 years ago aged 37 (8 or so years not riding hard), and got back to riding to work. I was only 2 stone too heavy, but it was a killer. Got back to trim in about 6 months, mainly just eating but avoid the crap - crisps/choc and lots of riding. My weight can boing up over Christmas - it's a cyclist's nightmare....

Cheers fossyant – having started getting myself in order back last November, I thought Christmas would be hard but it turned out I continued to lose weight over the festive period. Not sure it'll be the same this year of course now that I'm "maintaining"!!

mrmacmusic - the best advice I can give is avoid processed sugar, flour and saturated fat. Eat brown rice and brown pasta. Eat everything as natural as you can, that way you know what you're putting into your body.

The best breakfast for complex carbs and natural sugar is, in my book, oats, banana, skimmed milk and a teaspoonful of honey.

Thanks XmisterIS - porridge oats were indeed purchased on Saturday morning, so they're ready and waiting in the cupboard

 

[jonny jeez]

Congrats MrMAc.

If it helps, My commute is not that different from yours, as is its frequency (I average a return journey of 40 miles once a week...on the same day).

I don't specifically fuel up at all, other than the occasional banana an hour before setting of on the home journey.

Never have breakfast until I arrive at work and just eat the same stuff as usual otherwise.

I've dome so for a couple/few years now with a hiatus at the end of 2010 beginning of 2011.

Good luck

 

[mrmacmusic]

Thanks Jonny!

I'm hoping to commute two days again this week starting with tomorrow, and I reckon I'll stick with what I'm doing food-wise (although I may go for porridge instead of Weetabix tomorrow

). Along with my change of clothes, I've brought some extra bananas into the office this week for afternoon top-ups if I find I need them.

 

[XmisterIS]

Welcome to a new and healthy lifestyle! If you haven't already done so, you can gradually phase out refined sugar too. I don't have any in the house. As you stop eating sugar, your taste bud will adjust to the real, natural flavour of foods and they taste much better. A bowl of oats and skimmed milk, or, better still, sweetened soya milk (sweetened with apple juice) and a ripe banana mashed into it is plenty sweet enough by virtue of the sugars in the banana.

Another good way of getting healthy fast is to cut out all the fatty, stodgy crap that the supermarkets like to ram down our throats. Also cut out meat and dairy and go to fish and soya. I did that about two years ago and I feel a LOT better for it. That's not to say that I have become a holier-than-thou vegetarian, far from it! I love a good chicken curry and I adore a well-barbequed juicy beefburger - just once in a while though.