Post-Ride
- Bagel with salmon: 500 calories
- Afternoon snack, cereal: 200 calories
- Early evening meal, steamed spinach with lemon olive oil, mushrooms, baked sweet potato and fruit salad with almonds: 800 calories
- Wine or dessert: 200 calories
Key principles to remember for a long endurance ride:
- Eat a good breakfast.
- Start eating and drinking as soon as you're on the bike.
- Find out what works for you. This is just an illustration. Everyone is different. Persevere until you find what fuel works best for you.
- You don't have to follow these food suggestions exactly. Use it as a guide to replace grains and bread with whatever carbohydrate you like to eat. Use any lean meat, fish or vegetarian protein to satisfy those needs.
- Try to have something already prepared to eat for after your ride. Making a good meal after a long ride is probably something you won't feel like doing.
- Keep drinking! It's a great way to get in easy calories, and if you don't use a sports drink, replace those calories with something else.
More: Meals on Wheels
Shorter Training Ride
