Velvet Ice Cream Ride and Nutrition Tips

This Sunday, July 15th is the Velvet Ice Cream (cost of $53) ride with fully supported routes of 35, 55, 75, and 95 miles.  Here is the link to the ride which is fundraiser for Pelotonia Team COPC:  http://teamcopc.wixsite.com/teamcopc2018/velvet

 
While ice cream is a terrific treat, breakfast is key to an endurance ride.  Below is some advice from the “I Love Bicycling” website.
Because biking burns your calories, it’s a bad idea to burn calories you don’t have. By doing so you’ll feel sluggish, hungry, and won’t be motivated to finish your training. Researchers have found that people who eat a breakfast before exercise are able to go for 16 percent longer than those who didn’t eat breakfast. For cyclists planning on going for a hard ride, you’ll want to aim for a breakfast with 400-600 calories, two to three hours before your start. Because this breakfast is heavier you’ll want to give yourself some time to digest or you’re likely to throw up halfway through the ride.  You may be tempted to eat a breakfast even larger than that but doing so will make your calorie intake over the course of the day uneven and you may find yourself overeating.  First Meal Suggestion: Oatmeal, an egg, toast with nut butter, and a glass of orange juice. Have an energy block or a portion of a sports drink 30 minutes before you start.Second Meal Suggestion: Two pancakes, half-cup berries, one cup fat-free yogurt, and one slice of Canadian bacon or one scrambled egg. No syrup! It’s too full of sugar and empty calories! There are many recipes that you can use to get yourself ready for whatever’s coming. If the meal plans here do not work for you, play around with what you like. The real breakfast skill comes in portion control. You don’t want to eat too much or too little.