The Ultimate Guide to Fueling Yourself for Long Bike Rides After Cancer
Long bike rides require more than just cardio.
You need to fuel yourself properly to last.
In this article you will learn:
What to eat.
When to eat it.
Why it’s best.
To help keep you fueld for your long bike rides after cancer.
Foods I should eat before a long bike ride to make sure I have enough energy to sustain me
BEFORE THE RIDE:
Even if it’s a casual bike ride,
Focus on 30–60 g of carbohydrates 30-60 minutes before the ride.
To put it in perspective this would look like:
Oatmeal + banana + honey
Bagel + peanut butter + banana
2 Eggs + toast + fruit
Greek yogurt + light granola + berries
Fiber Cereal + light milk + banana
Turkey or tuna sandwich + fruit
These aren’t meant to be perfect meals
they’re just starting points to give you an idea of what 30–60 g of carbs can look like.
HOT TIP: If you like caffeine — coffee, energy drinks, tea, pills, etc
30 minutes a bike ride helps boost your energy bfore the long ride.
1. It keeps your heart rate high
2. It helps use fat more effeciently
3. It helps muscles contract better
Making it easier to ride your bike.
Also, think getting enough carbs not eating low calories.
You will need the calories to keep you active.
Now, If you’re not very hungry, you can split that up
for example, ~15 g of carbs 2 hours before and another ~15 g of carbs 30–60 minutes before your long bike ride.
Foods/snacks to eating during a Long Bike ride After Cancer
DURING THE BIKE RIDE:
You probably won’t need a snack if you a riding your bike for <60 minutes.
This only applies to bike rides longer than 60 minutes,
And the goal is to have a snack every ~45 mins or so.
However if you feel sluggish or hungry before the 45 minute mark you can still grab something small like:
Pretzels
Banana
Applesauce pouch
Dates
Half a bagel with jam
Fig bars — I would only recommend this if you actually like the taste
Granola bar — I don’t always love these because they can get a little bit too sweet and feel too heavy. I would void cliff bars unless you will go sevearl hours without eating.
Gummies
Nerds candy — these work great specially the chewy ones like the ropes or like the little tiny ball nerds because they are easy to digest and high in sugar for energy
You don’t need to force yourself to eat, but also don’t wait until you are starving to eat.
HOT TIP: Keep in mind, longer bike rides, and heat means you’re going to need more fluids and sodium.
So drinking electrolytes before and during to keep you hydrated.
That said you don’t need to force yourself to drink.
If your pee is clear you are hydrated.
For drinkes before I recommend ELMT.
Because it actaully has the amount of sodium you would need.
And you can drink it throught out.
During the bike ride gatorade is enough.
I would avoid drinks like prime because they don’t contain enough sodium.
the best Food for recovery after a long ride!
AFTER A BIKE RIDE:
A >60 minute or more hot bike (ride say +20 miles) on a hot day
The best recovery meal something:
high in salt
high in carbs
with protein
high in calories
quickly digest
So if you guessed pizza you are correct.
Yes pizza,
pizza is one of the best recovery meals you can have after a 20 mile bike ride.
I know its processed food but thats the point.
It digest quicker, it helps give you fast calories, and it has a ton of salt and sugar to help you restore sugar in the muscle and keep water in your system.
Now, do I recommend this on a casual tuesday where you are seated for 10 hours in air conditioning all day.
No.
But on a hot day where you were sweating a lot and biked over 20+ miles a pizza is great!
So yes, the context of what to eat and when to eat it matters.
The Key Take Aways for Long Bike Rides After Cancer
Key take aways so that you don’t feel miserable during a long bike ride after cancer
Drink 16 oz of water before riding within 2-3 hours before — this will make you feel better. Trust me. It sucks trying to do cardio when you’re dehydrated.
Drink it with high sodium electrolyte 30-60 minutes before the ride
Fuel your body with 30-60 grams about 30-60 mins before the bike rider
It’s ok to experiment with fueling before you feel hungry. Don’t wait until you’re starving or completely out of energy to eat.
Practice hydrating yourself and fueling before a big race or competition, so you know when you start to feel hungry
Avoid a huge, high-fat meal right before riding your bike
And it’s OK to eat processed foods right after a long, sweaty bike ride. It’s actually the best thing you can do. So eat it guilt free.
Got more questions about preparing for your next race?
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How to fuel yourself for long bike rides after cancer so that it doesnt feel miserable.