Delicious and nutritious strawberries.
On your DuVine Adventures bike tour, all of your caloric needs are well taken care of, both on and off the bike. Sadly, as you probably already know, none but the pros get full support on every one of their rides throughout the rest of the year. That doesn’t mean, though, that you can’t (or shouldn’t) be eating well throughout the year, satisfying your palate as well as keeping yourself in excellent shape to get the most out of your time on the bike. At DuVine, we have a good amount of experience in both riding and eating, and we know just how to strike the perfect balance between the two.
One of the most important things to remember while your riding is to simply eat. Unless it is a ride of an hour or less, in which case you can probably get away with just water, make sure to bring along something to eat. For rides ranging from one to two hours, an energy bar and possibly a sports drink should keep you rolling and feeling strong. Once you get into longer rides, you’ll have to really consider how much fuel your body needs, and what fuels it best.
For longer rides, like those you’ll find in the DuVine Adventures Pro Series bike tours, shoot for 200-300 calories per hour. The exact number depends on how much your body can digest, and no two riders are the same. Some people prefer mostly energy drinks and gels, while others prefer solid foods like peanut butter and jelly sandwiches or ham and cheese. The choice is yours, and experimenting with different foods while you train is the perfect way to find out what works best for you. You never want to try something totally foreign during an event and run the risk of causing some uncomfortable stomach problems. It’s absolutely crucial to make sure you eat enough on the bike to ensure that you have the energy to ride as long and as hard as you planned to. There is nothing worse than bonking and realizing you are still an hour from home. Plan accordingly, either bringing enough food along with you or scheduling some stops along the way, and try to eat something every 30 minutes or so.
Bright colors make a tasty and healthy salad.
Even if you are trying to trim down to your racing weight, skipping your in-ride nutrition is not the answer. You’ll only hurt your ability to ride, and subsequently burn fewer calories than if you were properly fueled. Moreover, denying yourself proper refueling on the bike will likely only lead to overeating later on.
After a hard or long ride, make sure to get in a filling and nutritious meal as soon as you can. Oatmeal with peanut butter and fruit; eggs and toast; whole-wheat pancakes; or a turkey sandwich and salad are all great recovery meals. If you simply don’t have the time, then prepare a recovery shake or smoothie or a small sandwich to eat after your ride, then get in a proper meal two hours later. After your recovery meal, it’s time to keep a close eye on your nutrition. To keep your metabolism running at high speed and to prevent overeating at night, it’s a good idea to have one or two healthy snacks in between meals. Yogurt, fruit, nuts, and carrots all great nutrient dense foods that will help sate your hunger throughout the day while providing key nutrients to help rebuild your muscles.
A DuVine lunch.
Everyone has different preferences for dinner, and depending on how your body metabolizes different types of foods and what type of training you are doing you will need to tailor your diet differently. But the one thing that everyone can benefit from equally is moderation. Heaping massive amounts of food onto your dinner plate is not the way to go, no matter how hard you rode earlier in the day. Start with a reasonable amount of food (preferably lean proteins, whole grains, and nutritious vegetables), and pace yourself. If you are still hungry after you finish your plate, you can always go back for seconds. But starting with less and waiting a little before digging back in will allow you a chance to gauge your hunger and see if you really do need more food.
Last, but certainly not least, don’t forget to eat breakfast! Ever. As you’ve probably heard many times before, breakfast is the most important meal of the day, and it sets the tone for the rest of your day. Start with something high in fiber to help keep you fuller longer, as well as as both slow burning carbohydrates and healthy fat that will provide lasting energy. Oatmeal, again, is a perfect choice, as are yogurt and muesli or granola, or eggs and whole wheat toast. Even if you are not a breakfast person or have little time to whip something up in the morning, grab a piece of fruit or smoothie, or even a Clif bar, on your way out the door. It will keep you from binging later.
With all this in mind, and a good training plan, you are sure to arrive at your DuVine bike tour in fine form, ready to tackle all obstacles both on the road and at the dinner table. And while moderation is always key, that doesn’t mean you can’t indulge yourself every once in a while. Come into your DuVine bicycle tour trim and fit, and we promise you’ll have every opportunity to do just that.
Related articles
- How to Dress for Cycling Year-Round (duvine.com)
- A Message for Cycling Hobbyists (duvine.com)
- Top 10 DuVine Adventures Blog Posts 2011 (duvine.com)
