I eat & drink every 15/20 minutes while riding, my go to super foods for cycling are home made flap jack made with coconut oil and honey and a jam sandwich made with butter, on this I've reduced my weight from 115kg to 85kg in 10 months, I'm used to eating little and often or on the go ( I call it scoff and trot ) and I've taken a KOM in my local area and at 59 years young I dont think thats to bad.
I really appreciate your content. Especially now having passed the age of 50. My body has found its voice and is suddenly reminding me where I can shove my training. 🚴♂️👍
Love this coach..I usually have a banana then gulp down a recovery shake straight away after my ride then feel rubbish an hour later...The quick recovery shake could be the problem
Mate, I agree. I eat a piece of toast with peanut butter after my rides, with a big glass of water. If I DON"T have my Toast after workout, I feel terrible an hour or two later.
finished an ODZ 3 x 5 VO2 max workout . I realized they feel more like a heavy deadlift set than a ride. Deadlift sets for the heart. So I refueled as if I just did heavy deads. 2o minutes after the ride I ate a banana and a scoop of protein/creatine drink. I feel great. I do not eat protein right after zone 2 workouts, just these hard VO2 rides. I do these about once or twice a month.
Yet another great episode coach. I'm learning every week. Question please. Would you use the same carbohydrate, protein and hydration timings following strength training?
Thanks yet again! yes, I mix my lentils with meat,, and dairy products you can brown rice/Quinoa too, since I did my HND in Health and fitness with Sharon Drysdale at Stevenson College she showed me the bicarbonate soda trick for lactic acid buffering too. The amino acids in legumes are generally not all present in high enough quantities to provide a complete protein. For example, red lentils are low in methionine. Once methionine is metabolized, your body can't access the other eight amino acids in your serving of lentils. That means you aren't getting a complete protein. like a vegetarian firing blank without mixing lentils. I am progressing with my cycling no caveman stuff 'Overtraining' versus consistent training is having the best result.
Great advice Coach, I do most of your post-workout plans but it's great to still be reminded and your advice is keeping me on track, by the way, I don't have that problem with the in-laws, I live in Vietnam lol, love your humour keep the videos coming 💯
5-6 small meals a day is now considered bunk by many people, the fact your body is permanently producing insulin (fat storage hormone) to deal with the roller coaster effects of it? Be interesting to hear your thoughts on that with a drive to 2 meals/OMAD with intermittent fasting/time restricted feeding being in vogue. I tend to eat 2 meals a day (never liked breakfast anyway) and split my protein over them with a range of 40-60g animal protein in each( better bio-availability than plants with their anti-nutrients), and usually only eat significant amounts of carbs prior to and during LONG rides...
By many people online and fitness and social media “health gurus.” Not by most scientists who actually specialize in nutrition science. Most people are highly illiterate in science and how to read the data and studies and the hierarchy of scientific evidence, so they buy into the false claims and disinformation peddled by social media gurus online, many who sell supplements and snake oil and books with wrong info, and most of which are not actual scientists. One such claim is the claim that siblings spikes = bad. This is just silly. If you’re a diabetic they can be, but that’s because of the disease which causes one to not metabolize sugar properly, not so much the sugar or insulin itself. Type 2 diabetes is largely the result of having energy excess or being obese/overweight. If you maintain healthy weight by not consuming calories, you can spike your insulin all that you want and you won’t get fat. This is well established in the scientific literature. In fact, in healthy people, infusion is a very important anabolic hormone. Eating small meals every 2-4 hrs isn’t essential, but it is slightly better because you get more shots at “protein synthesis” by giving it divided doses of protein and carbs throughout the day instead of one massive meal of it. Anti-nutrients really isn’t a major issue too. Mostly known out of proportion by the low carb community of pseudo scientists and bro scientists.
I have been riding to work a lot lately. It’s 12.5 miles and it takes me just under an hour. I always eat before I leave for work. I make sure I bring a bottle of water with me. Should I eat when I finish the commute. Some mornings it can be cold but I still bring water. I’m trying to get fit for a 100 kilometre ride at the end of August and I have signed up for a 90 mile ride on October 1st. I’m availing of the good weather to get my fitness up. I’m a bit of a fair weather cyclist. Should I still be eating something after the ride? I normally cook dinner when I come home, which means eating probably 15-30 minutes after riding home. I always eat breakfast before settling off for work. I don’t want to overdo it and suffer later.
I never interfere with peoples diet. I share lots of workouts to help with fat for fuel but the level of fuelling depends on your exercise intensity and duration. There are lots of good research papers online that can assist 👍
Things I wish I’d known about when I first started cycling?
You!
Great work!
I eat & drink every 15/20 minutes while riding, my go to super foods for cycling are home made flap jack made with coconut oil and honey and a jam sandwich made with butter, on this I've reduced my weight from 115kg to 85kg in 10 months, I'm used to eating little and often or on the go ( I call it scoff and trot ) and I've taken a KOM in my local area and at 59 years young I dont think thats to bad.
Brilliant
Outstanding video on an already outstanding channel. 👏🏻👏🏻👏🏻
That is very kind Victor ❤️👍
Wow, Coach spitting straight facts ❤
Coach I want to see what your shirt says, "Keep calm you only pass me.....".
It’s in my store.
….because I am only in Zone 2. Ya Fanny
Or because the fanny is in zone1 but on a ebike😂
Great advice. Thank you.
Glad it was helpful!
Another great post, Coach! Much appreciated! 🙂🙏
Thank you 🙏
As always, coach is on point, provides great and accurate information in an entertaining way! Thank you and fantastic shirt!
Thank you 🙏
Great information. Been doing back to back rides and slow today which I blamed on the wind but I now know it’s my lack of recovery techniques
Great guidance and explanation Coach! I am missing the protein step. This is something I can start today after my workout. 🎉
Great info!! Thanks for the tips!!
Thanks 🙏
I really appreciate your content. Especially now having passed the age of 50. My body has found its voice and is suddenly reminding me where I can shove my training. 🚴♂️👍
Hell this is valuable! Tnaks❤
Thank you x
Love this clip of the longer one!
Great to have solid information we call all put to use immediately. Priceless! Thanks Coach.
I need to stop being a zone 3/4/5 fanny 😂, great info on meal frequency too coach 💯
😂😂👍
Outstanding! Thank you.
Thank you for the precious information..
Awesome vid Coach 😊 spot on point as always 🚴🏻🚴🏻😃👍🥇🥇 Pete
Thanks Pete 👍
Love this coach..I usually have a banana then gulp down a recovery shake straight away after my ride then feel rubbish an hour later...The quick recovery shake could be the problem
Mate, I agree. I eat a piece of toast with peanut butter after my rides, with a big glass of water. If I DON"T have my Toast after workout, I feel terrible an hour or two later.
Try to avoid the shake next ride and see how you feel 👍
finished an ODZ 3 x 5 VO2 max workout . I realized they feel more like a heavy deadlift set than a ride. Deadlift sets for the heart. So I refueled as if I just did heavy deads. 2o minutes after the ride I ate a banana and a scoop of protein/creatine drink. I feel great. I do not eat protein right after zone 2 workouts, just these hard VO2 rides. I do these about once or twice a month.
Excellent 👌
Yet another great episode coach. I'm learning every week.
Question please. Would you use the same carbohydrate, protein and hydration timings following strength training?
Thanks yet again! yes, I mix my lentils with meat,, and dairy products you can brown rice/Quinoa too, since I did my HND in Health and fitness with Sharon Drysdale at Stevenson College she showed me the bicarbonate soda trick for lactic acid buffering too. The amino acids in legumes are generally not all present in high enough quantities to provide a complete protein. For example, red lentils are low in methionine. Once methionine is metabolized, your body can't access the other eight amino acids in your serving of lentils. That means you aren't getting a complete protein. like a vegetarian firing blank without mixing lentils.
I am progressing with my cycling no caveman stuff 'Overtraining' versus consistent training is having the best result.
Awesome - thanks for sharing. I did sone of those early experiments with bicarbonate in the late 80’s!!! 🤣
Great advice Coach, I do most of your post-workout plans but it's great to still be reminded and your advice is keeping me on track, by the way, I don't have that problem with the in-laws, I live in Vietnam lol, love your humour keep the videos coming 💯
Wish I'd known all this years ago
👍👍
class vid
5-6 small meals a day is now considered bunk by many people, the fact your body is permanently producing insulin (fat storage hormone) to deal with the roller coaster effects of it? Be interesting to hear your thoughts on that with a drive to 2 meals/OMAD with intermittent fasting/time restricted feeding being in vogue. I tend to eat 2 meals a day (never liked breakfast anyway) and split my protein over them with a range of 40-60g animal protein in each( better bio-availability than plants with their anti-nutrients), and usually only eat significant amounts of carbs prior to and during LONG rides...
By many people online and fitness and social media “health gurus.”
Not by most scientists who actually specialize in nutrition science.
Most people are highly illiterate in science and how to read the data and studies and the hierarchy of scientific evidence, so they buy into the false claims and disinformation peddled by social media gurus online, many who sell supplements and snake oil and books with wrong info, and most of which are not actual scientists.
One such claim is the claim that siblings spikes = bad. This is just silly. If you’re a diabetic they can be, but that’s because of the disease which causes one to not metabolize sugar properly, not so much the sugar or insulin itself.
Type 2 diabetes is largely the result of having energy excess or being obese/overweight.
If you maintain healthy weight by not consuming calories, you can spike your insulin all that you want and you won’t get fat. This is well established in the scientific literature. In fact, in healthy people, infusion is a very important anabolic hormone.
Eating small meals every 2-4 hrs isn’t essential, but it is slightly better because you get more shots at “protein synthesis” by giving it divided doses of protein and carbs throughout the day instead of one massive meal of it. Anti-nutrients really isn’t a major issue too. Mostly known out of proportion by the low carb community of pseudo scientists and bro scientists.
I struggle with the whole process of carbs, protein etc. I’ve heard much about good carbs- bad carbs etc. So much grams of carbs, protein etc.
Excellent, informative video. Thanks Coach. Soooooo, fasting? Good or bad?
If you follow the 12/12 approach then it can be very helpful.
I am not a big fan though as intermittent fasting 👍
Great info coach, I train indoors a lot and have a drink with me, I’m usually constant pre and post ride does that sound right?
Whats your take on using Whoop for helping maintain rest and recovery as well as getting more metrics to work with?
The metrics are good. Monitor closely though and make sure they are helping you.
@@BulletproofCycling thank you sir
Any benefit of HMB/Creatine and protein to prevent muscle loss / catabolic state after a workout?
I have been riding to work a lot lately. It’s 12.5 miles and it takes me just under an hour. I always eat before I leave for work. I make sure I bring a bottle of water with me. Should I eat when I finish the commute. Some mornings it can be cold but I still bring water. I’m trying to get fit for a 100 kilometre ride at the end of August and I have signed up for a 90 mile ride on October 1st. I’m availing of the good weather to get my fitness up. I’m a bit of a fair weather cyclist. Should I still be eating something after the ride? I normally cook dinner when I come home, which means eating probably 15-30 minutes after riding home. I always eat breakfast before settling off for work. I don’t want to overdo it and suffer later.
Coach do you recommend eating sweets, cake or anything high in sugar after a long work out or ride?
Hey coach have you seen the new lightweight Orbea orca ?what do you think of the new geometry ?
I plan to be riding one soon. I have been delayed due to health but watch this space
Should I take in carbohydrates even if I’m normally on Keto?
read the chapter on fuel in Endurance.
Yup
I never interfere with peoples diet. I share lots of workouts to help with fat for fuel but the level of fuelling depends on your exercise intensity and duration. There are lots of good research papers online that can assist 👍
What do you think about having a pint of milk when you have finished your ride?
Don't censor your swearing. 😊
😂👍👍👍👍
@@BulletproofCycling I say fuck em. Be yourself!!