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Found 7 results

  1. Hi there! I just finished my first whole30, and am planning on sticking with this wholesome way of eating for a long time. I love it! However, I'm still trying to figure out how to fuel for long workouts. I'm very athletic, usually doing long cardio workouts 3-4 days a week, either cycling or running. My runs are usually somewhere between 4-10 miles, and my bike rides are typically between 30-50 miles. I'm training for a 13-mile Spartan Race in September. I also train a little bit with my college's cycling club, and compete in a few Women's C Collegiate Cycling competitions in the spring. So my question is, what does a day of food for paleo endurance athletes typically look like? Most of the discussions on this forum are about shorter, high-intensity workouts like crossfit or lifting. I do crossfit about 3 days per week, but I think I've figured out how to successfully fuel myself with protein and fat for that. But I've noticed that low-carb breakfasts make my morning rides and runs soooooo slow. So I'm really curious about ideal quantity of food, carb intake, and timing of meals for endurance training with a paleo diet. I read Paleo Diet for Athletes, which has some very good concepts, but Loren Cordain recommends using a lot of gels and sports drinks. I'm hoping to figure out how to have rides and runs as strong and fast as they used to be before going paleo, but without resorting to processed sports foods. Before going paleo, I'd normally eat toast and peanut butter before a long bike ride, and I'd eat gels and/or sports drinks (like Cytomax) during. Then typically a sandwich for lunch when I get back. But yesterday I went on a 33-mile (2.5 hour) ride in the morning, and here's what I ate throughout the day: 7am breakfast: 1 sweet potato, 2 poached eggs 8am bike ride. I filled my water bottles with 2/3 coconut water, 1/3 water, with a pinch of salt. At mile 20, I had a banana 11am post-workout snack: 1 sweet potato, ~4oz turkey 1pm lunch: ISWF curry (1/3cup coconut milk and curry paste) with ~8 oz roasted leg of lamb, 1/2 green pepper, and a sliced zucchini. 8 oz kombucha. 5pm snack: 2 large carrots, 1/2c macadamia nuts 7:30 dinner: ~8 oz chicken, 1cup green beans roasted in ghee, lettuce and tomato salad with ~2tbsp olive oil and balsamic vinagrette 9pm snack: 2cups berries This day was pretty successful for me; my energy levels were pretty solid throughout the entire ride. But man oh man, throughout this process of figuring out the whole paleo thing, I have had a lot of runs and rides that have left me insanely more fatigued than I ever felt before going paleo. So for all you other endurance athletes out there, what do you eat? How do you fuel yourselves before, during, and after workouts, and throughout your entire day? Is it possible to be purely paleo and have just as much energy as you would with gu, cytomax, powerbars, toast, pasta, etc?
  2. I know a typical response would be it is my choice to start over but I'm curious what others think about this situation. I am a cyclist and my rides are ~35-40 miles on average. Today I rode 53 - but two weeks ago I rode 50. At mile 45, my leg started cramping to the point that I knew I would not make it home if I did not get electrolytes. It was a very bad "bonk" so I downed skratch and cliff shots to get enough energy to ride home. There was no way my "meat bar" would do it. At mile 32 I had a full banana and almond butter. I was eating plenty during the ride and before but I know my muscles and this was clearly an electrolyte imbalance. I'm on day 20. What are your thoughts.
  3. I know you're supposed to get some good protein prior to working out, but what about during a long run/ride? I'm training for a half marathon, cross training with cycling and some weight lifting, and I want to keep to the spirit of the Whole30 when I run my half (my whole30 ends tomorrow, run is end of November). I used to take gummy worms on long runs (10+ miles) and I'm wondering if dried fruit would be a good alternative to goo, pretzels, and/or other quick carby snacks. Any ideas? Thanks in advance!
  4. I'm 46, male, 5'10, a cyclist, and weighed 160 lb at the start of my Whole30 (152 on day 40). I hit an energy wall on day 14, after low intensity playing outside with my son. I just wanted to go inside and rest. I assumed that was "normal" for that stage, so didn't make any changes. But this type of reaction has persisted, so I decided to extend my Whole40 to see if I would get through this. A few more recent examples: Day 35: Went bowling with 2 others and bowled 2 games. I was exhausted from bowling! Day 38: Did 1 set of 50 push-ups before meal 1 (probably took 75-90 seconds). After the meal, was starting my PT exercises and wanted to go back to bed! Am I doing something wrong, or do I just need to keep going a while longer until I get my energy back? On the cycling side, I have only been doing short rides (60-90 minutes) during my Whole30, partly because I didn't want to overdo it, but also because I'm recovering from an injury. I've noticed that on some of the rides, I feel like a slug for at least half the ride, but feel fine for the final part of the ride. Day 39 was one such ride, where there was a slight headwind on my way out, and I felt like I was going to die. My times were the worst ever. When I would push it hard for 15-20 strokes to make it through a stale green light, it felt like I could hardly keep going after that. After I turned around, though, at around the 35-38 minute mark, I started feeling better and had best or second-best times in many sections on the way back. I wouldn't say that I had gobs of energy, but I was able to ride at a higher sustained pace. I haven't tracked my food daily over these last 40 days, but I can give you what I've had for the last 2+ days, plus a sampling of foods I've had the rest of the time. Most of my food has come from the Well Fed and Well Fed 2 recipes. Day 38 Meal 3 Large helping Well Fed 2 Italian Pork Roast 1 C Cauliflower "Rice" Pilaf (no actual rice in there) sm serving fruit salad Day 39 Meal 1 (finished maybe 15 minutes pre-ride): 1/3 of a large sweet potato, julienned and cooked in gobs of ghee (2-3T?) 2 eggs, fried in ghee 1 med banana Meal 2 LARGE helping Italian Pork Roast (LOTS of fat in there) 3/4 C Roasted Carrots 3/4 C Cauliflower Rice Pilaf Snack 1/4 C Pork Roast 1 C mixed blackberries and blueberries 9-10 raw almonds Meal 3 Large helping Well Fed Chicken Nanking (chicken, green beans, sweet potato)Late Snack 1/2 C Pork Roast handful of almonds handful of pistachios handful of dried cranberries (GAH! These had added sugar! My first slip.) Day 40 Meal 1 2 C Pork roast 1 C Spaghetti Squash 3/4 of a banana 1 large strawberry Meal 2 3 1/2 C Chicken Nanking (chicken, green beans, sweet potato) 1 large banana Snack 7 StrawberriesMeal 3 Two 1" pork meatballs Well Fed Country captain chicken (3/4 of an extra large chicken breast; 3/4 C veggies and sauce (bell peppers, onion, green onion, chicken broth, sm amt of raisins, sugar free bacon, almonds, coconut oil) 1.5 C spinach salad with chicken, egg, cashews, avocado, onion, dressed with olive oil, lemon juice Over the rest of the 38 days, I've eaten a variety of pork, beef, lamb, chicken, eggs, and veggies like roasted carrots and cauliflower, spaghetti squash, spinach salads, lettuce salads, lettuce wraps, onion, and lots of avocado. Cooking (and roasting) is mostly with coconut oil or ghee.
  5. AprilS


    I just finished week one, 100% compliant with the rules. I gotta say, I loved it! For context, you should know that I had kinda hit the bottom of the barrel on overeating and drinking after about a month of traveling this summer. My weight was up, my energy was down, I was having sinus issues, achey knees, bags under my eyes. I am a distance cyclist and was struggling to keep up my pace. So because I felt so terrible, I was ALL IN. Another thing that helped was that I love to cook. I bought both editions of Well Fed, and tried everything. YUM! So I made a point to stock up on organic fruits and vegetables, I bought about 80 pounds of grass fed meat from US Wellness, and got pantry items in stock so I was set up to succeed. My treats were Kombucha, decaf coffee after dinner with steamed full fat canned coconut milk, and coconut water instead of sports drinks on my bike rides. Here are the changes I am experiencing AFTER 7 DAYS: The aches are gone from my knees and I can breath more easily during heavy exertion on the bike Sinus issues are about 75% resolved Swollen belly is flat again Bags under my eyes are gone, redness is gone Mental exhaustion and brain fog gone I can stay awake after dinner! I am still having trouble sleeping. And I still lack my normal energy while cycling. I have faith that those will resolve soon. One of my favorite quotes so far was from one of the daily email: 99% commitment DOES NOT EQUAL 99% success. Special thanks to David Humphreys who helped straighten out the problem I had getting the emails. They are so helpful.
  6. Me: 48 year old male competitive cyclist 150 pounds, 5' 11" Have ridden fast recreational or raced since I was 20 This is the start of my 4th week on Whole30 No crazy cravings, no cheating whatsoever Although my road racing season is over, I've continued to cycle throughout the Whole30. Every single workout leaves me dizzy, thick feeling, mentally dull, even though I'm past 3 weeks in. Yesterday, I rode a 74-miler with our new team. It wasn't hot, nor particularly hilly. Breakfast was bizarre for this former toast with honey and tea guy: scrambled eggs, a sweet potato, some onions sauteed in ghee butter for flavor. I did use my long-time go-to bike nutrition for the ride, comprised of Hammer products, which I understand from many here is problematic: 24 oz bottle of water mixed with 3 scoops Hammer Sustained Energy, 1/2 scoop Hammer Heed, 1 Electrolyte Fizz tablet — the amounts are arrived at due to recommended weight and ride distance, and from having used their products a lot, pre-Whole30 with great success Approximately 40 ozs of plain water from a second replenished bottle After the ride, I experienced multiple episodes of out and out grayout, always after standing. One was so severe that it included darkened and blurred vision, the drama movie sound in my head, and nearly keeling over despite holding on to furniture. One other episode came close. The meal immediately post-ride was: 2 scoops Hammer Recoverite 2 scoops Hammer Whey protein Then I went home and immediately had: pulled pork (absoutely no sugars; made this in the crock-pot) lean chicken homemade salsa guac topped with three fried eggs a pluot Then, for dinner: a charcoal grilled NY stip steak roasted vegetables kale, broccoli, apple, almond salad The truth is, I've never experienced the "energy breakthrough" I've been told to expect by the 18th or so day. I've always been on the edge of what feels like a hypoglycemic buzz. But yesterdays post-ride was very bad, and an unwelcome surprise given the level of faithfulness. Today, at the office, I'm more mental fog than energy-less. Currently eating my lunch of: chili con carne with sliced avocado and tomato on top steamed brocolli more kale / apple / almond salad I'm supposed to start the intensity of weight training soon, and the bike rides on the indoor trainer which kick up to very intense levels of anaerobic stress, especially the anaerobic intervals. My first time trial test is supposed to be this week, and I'm fearing another post-ride bonk. Don't wanna go there. Appreciate the discussion. Sam
  7. I have recently started the program and was wondering if there are any recommendations for endurance drinks? I have seen only 1 thing posted: coconut water, any other ideas?? Thanks in advance!!