“I find it hard to eat in the morning as my stomach is sensitive, how can I fuel for long weekend rides?”
Everyone works differently – some of us rise from bed in the morning, with our thoughts immediately turning to food, and find it impossible to get started without a hearty breakfast. While others find their appetite just isn’t there after a good nights sleep and struggle to get food down the hatch before a long ride.
Breaking your fast with a meal that will keep you going when you get on the bike is important. We asked Senior Sports Nutritionist for SIS, Emma Barraclough, for her recommendations.
What’s the ideal situation?
“As much as it’s tempting to try and have a lie in at the weekend, it is worth getting up slightly earlier to have a proper breakfast and give yourself time for it to digest properly. Two to three hours is the ideal amount of time if possible.”
So, how much is the ideal rider eating?
“To make sure that your carbohydrate stores are topped up properly, try and have 2g of carbohydrate per kilo of body mass. If you weigh 65kg for example, this would equal 130g of carbohydrate. This would be the equivalent of 50g of porridge made with milk, with a tablespoon of honey and 30g of dried fruit, with a large latte.”