Eating and Long Bike Rides

So here's my situation and concern. This morning I had about 750 calories between 9 AM and 11 AM, then embarked on a 20 or so mile bike ride. Unfortunately, I couldn't get anything to eat for over an hour and a half after I finished. My question is, does the body instantly dip into muscle for energy once it's depleted the store carbs, or do you think what I ate was sufficient for a 20 mile bike ride? I usually eat before and after a long bike ride, but today I just didn't get a chance. I'm just kind of curious if anyone knows much about energy storage in the body and when it begins to metabolize muscle.

I would be curious to see the answer here too... but then again I think many factors are not included here...

For example: they say you need to replenish (optimally) your glycogen stores within 30 mins of heavy exercise; particularly when concerning endurance training. But how strenuous was the ride? I can do a 20 mile spin class and unless I am really hitting heavy hills or speed intervals I barely think I dip deep into my stores...

Also how is your diet? I know for me I eat pretty low-carb... therefore my pancreas is pretty depleted of carb storage so in all honesty I can see my muscle damage occuring pretty steadfast if I do not replenish the already low-stores. Then again avp in protein can be turned into fuel for muscles also... it just isn't absorbed as easily because the process to turn a protein into avp is a lengthy one...

So I guess it would come down to what your diet is like normally, what the 750 cals was comprised of, what you ended up eating after (even though it was later on), and also how serious of a bike ride you took (leisurely, strenuous, hills, speed, etc).

It was a mildly hilly course, and I tend to push myself pretty hard, not to the point of exhaustion obviously, but definitely at least moderate to vigorous. It probably took me an hour and 20 minutes or so to finish, and that's with traffic lights. Also, my diet is very high carb. I had oatmeal with milk and honey, chicken noodle soup, and a bagel before leaving.

I think it's more than safe to say you're muscle is definitely not depleted.

I do 20 miles minimum in 60 minutes; I haven't eaten a bagel in years... lol. And personally I think that all those carbs would hold me over at least 2 days.

One thing I do notice is "good" carbs seem to power me better on long endurance trainings (i.e. 10+ miles running, 25+ miles biking, or swimming for a few hours). Some things I use for "good carb" sources are:

• Kodiak Cakes (whole wheat organic pancakes; yummy and serious good for you; you can get them at Safeway or most grocery stores)
• La Tortilla Tortilla's (same thing)
• Dreamfields Whole Wheat Pasta
• Optimum Nutrition's "GlycoMaize" Waxy Maize Carb (I actually just add this to water and bring it with me... it helps for my "return trip" after I'm halfway through doing whatever it is I am doing.) Tastes terrible alone - like chalk water - but sandwiched into a protein shake it's totally disguisable

Usually I go a bit faster, averaging about 18-20 MPH, but the route I took was riddled with traffic lights, and there was a brutal headwind gusting up to 30 MPH. Thanks for your advice, I tend to avoid non-whole grain carbs wherever possible, and I usually save simple sugars for right before a bike ride.

Ah got to love average speed comparisons. he he.

Anyway as littlemalynda said you didn't deplete your glycogen stores. You will know whent that will happen. It's not fun at all. The scientific term for it is "bonking". lol

littlemalynda where do you ride, it's kind of hilly (or tons of traffic lights) in Bay Area to do 20 miles in 60 minutes... Speaking of hills really looking forward to riding those hills this summer. It's so flat and boring here in SoCal. :)

UD

Hi Umney!

I like to ride Hwy 35 (Skyline Drive) or I can take the backway from my house, up crystal springs to 35 to 92 down to Half Moon Bay and back. HMB is a long crazy trip.

When I run I run up Alameda De Las Pulgas or up Ralston (in Burlingame not Belmont) and that's one heck of a run. Neither of those have stop lights :).

There are a ton of great places to ride, kayak, run, etc around here... just gotta know where to look.

AVG, I understand that simple sugars part - I need that "boost" too. But honestly, I take a couple shots of espresso, and eat clean... by the time the espresso kicks in 45-60 mins later I am in my "mid run/ride slump" and get a kick in the rear to keep on truckin' ;D - but to each their own. :)

I don't think I've ever hit the wall while biking, at least not that I can remember. When I first started biking, my butt hurt like no tomorrow, but 1 year and a pair of biking shorts later, I seem to have really advanced. Thanks for your input!

Original Post by avgpunk767:

I don't think I've ever hit the wall while biking, at least not that I can remember. When I first started biking, my butt hurt like no tomorrow, but 1 year and a pair of biking shorts later, I seem to have really advanced. Thanks for your input!

Awesome, keep at it! Just don't try racing, that stuf is addicting. lol

UD