Carbs and biking/weight lifting

How many people take in carbs after or before biking and weight lifting?
Last year, I found that if I was going to bike several days in a row, I
needed to take in some carbs after biking. If I had a day or two off
between rides, I didn't need to take in carbs after the ride.

This year, I'll be lifting weights (24 sets per workout) on Monday and
Friday, and biking around 1.5 hours each ride on Tuesday and Thursday, and
biking from around 1.5 hours to 5 hours on Saturday. I think I'll have to
have some carbs before, during, or after these workouts, but the question
remains as to how many grams of carbs.

What have you done for increasing carb intake for workouts?

--
Bob in CT

On Mar 22, 8:44 pm, "Bob in CT" wrote:
How many people take in carbs after or before biking and weight lifting?

What have you done for increasing carb intake for workouts?

--
Bob in CT

I used to hear fo people eating a few "smarties" before their
workouts. I find that if I have a few wasa extra fiberish crackers
with a heavy vegetable light protein meal it gives me good energy.

Bob in CT wrote:
:: How many people take in carbs after or before biking and weight
:: lifting? Last year, I found that if I was going to bike several days
:: in a row, I needed to take in some carbs after biking. If I had a
:: day or two off between rides, I didn't need to take in carbs after
:: the ride.

For me it all depends on the ride and what carbs I've had prior. If I'm
mostly depleted (due to strict LCing and lifting and exercise in general)
then I need carbs before, during, and after even a short ride. If I'm not
depleted (because I ate something atypical for me) then I might not need
carbs. In fact, I'd use a ride to "deplete". I feel that I always need to
compensate for any atypical carb consumption with an appropriate about of
exercise.

::
:: This year, I'll be lifting weights (24 sets per workout) on Monday
:: and Friday, and biking around 1.5 hours each ride on Tuesday and
:: Thursday, and biking from around 1.5 hours to 5 hours on Saturday.

I like to do lifting on Monday (sometimes), Tuesday and Thursday, so that by
weekend my longer rides won't be affected by the lifting. Lifting works
better for me on T/TH because I can sometimes ride on M/W after work in the
summer (the place i like to ride is used by the racing crowd on Tuesdays).
I use that monday ride to "drain" glycogen in case I over compensate with
carbs on either weekend day.

I like to take in carbs about 30 minutes before I start riding (about 50-75
g). Then about an hour later I'll take a similar 'hit'. My objective is to
not bonk on the road, because that is very painful and can ruin the rest of
the day. I think 40 kcals/mile and try to about half that in carbs for
riding. Of course, the harder/faster/hillier your ride is, the greater % of
carbs you'll need, IMO. Afterwards, I try to mix carbs and protein in a
4-to-1 ratio soon after the ride. Then I turn the carbs off. If I get home
and find my BG in the 70s or low 80s, I'm usually headed for a hypo
situation, so I need some carbs then to head that off (that's the 4-to-1
thing). If I don't, then I'll feel like warmed over sh*t for the rest of
the day no matter how many carbs I eat.

What I try to avoid is the major day long carb-ups that I use to do several
years ago (the CKD). I try to burn them right after I eat them, so
obviously I eat only small amounts frequently, while exercising for extended
periods. Like you, I try to do long rides on Saturday, and a shorter one on
Sunday. The weekday rides are typically short, around 15-30 miles at most.

:: I think I'll have to have some carbs before, during, or after these
:: workouts, but the question remains as to how many grams of carbs.
::

For weight lifting, I think it really depends and I try to judge things
according to how I feel rather than automatically taking hits. Most times,
I don't need any extra (I can also slow the pace of lifting, which helps).
But if I'm been exercising & eating so that I can get really drained, I'll
need some. I can almost tell by how I feel. And for lifting, those
smarties work as well as anything. I think it also depends on what your
objectives are for the lifting, too. I don't have lofty goals in this area,
I mainly lift for overall well being and to control T2D. Hence, I can ramp
back on intensity as I see fit. I keep my session under 1 hour.

:: What have you done for increasing carb intake for workouts?
::
:: --
:: Bob in CT

On Thu, 22 Mar 2007 10:38:51 -0400, Roger Zoul
wrote:

Bob in CT wrote:
:: How many people take in carbs after or before biking and weight
:: lifting? Last year, I found that if I was going to bike several days
:: in a row, I needed to take in some carbs after biking. If I had a
:: day or two off between rides, I didn't need to take in carbs after
:: the ride.

For me it all depends on the ride and what carbs I've had prior. If I'm
mostly depleted (due to strict LCing and lifting and exercise in general)
then I need carbs before, during, and after even a short ride. If I'm
not
depleted (because I ate something atypical for me) then I might not need
carbs. In fact, I'd use a ride to "deplete". I feel that I always need
to
compensate for any atypical carb consumption with an appropriate about of
exercise.

::
:: This year, I'll be lifting weights (24 sets per workout) on Monday
:: and Friday, and biking around 1.5 hours each ride on Tuesday and
:: Thursday, and biking from around 1.5 hours to 5 hours on Saturday.

I like to do lifting on Monday (sometimes), Tuesday and Thursday, so
that by
weekend my longer rides won't be affected by the lifting. Lifting works
better for me on T/TH because I can sometimes ride on M/W after work in
the
summer (the place i like to ride is used by the racing crowd on
Tuesdays).
I use that monday ride to "drain" glycogen in case I over compensate with
carbs on either weekend day.

That's a great idea, actually, to lift T, TH and ride M, W, Sat. I don't
know why I didn't think of that!

I like to take in carbs about 30 minutes before I start riding (about
50-75
g). Then about an hour later I'll take a similar 'hit'. My objective is
to
not bonk on the road, because that is very painful and can ruin the rest
of
the day. I think 40 kcals/mile and try to about half that in carbs for
riding. Of course, the harder/faster/hillier your ride is, the greater %
of
carbs you'll need, IMO. Afterwards, I try to mix carbs and protein in a
4-to-1 ratio soon after the ride. Then I turn the carbs off. If I get
home
and find my BG in the 70s or low 80s, I'm usually headed for a hypo
situation, so I need some carbs then to head that off (that's the 4-to-1
thing). If I don't, then I'll feel like warmed over sh*t for the rest of
the day no matter how many carbs I eat.

What I try to avoid is the major day long carb-ups that I use to do
several
years ago (the CKD). I try to burn them right after I eat them, so
obviously I eat only small amounts frequently, while exercising for
extended
periods. Like you, I try to do long rides on Saturday, and a shorter
one on
Sunday. The weekday rides are typically short, around 15-30 miles at
most.

I was thinking about the CKD, but I think my sugar metabolism is still too
screwed up to try that. If I eat carbs immediately before, during, or
immediately after exercise, I have no blood sugar problems. If I eat them
at times unrelated to exercise, I still have blood sugar problems.

:: I think I'll have to have some carbs before, during, or after these
:: workouts, but the question remains as to how many grams of carbs.
::

For weight lifting, I think it really depends and I try to judge things
according to how I feel rather than automatically taking hits. Most
times,
I don't need any extra (I can also slow the pace of lifting, which
helps).
But if I'm been exercising & eating so that I can get really drained,
I'll
need some. I can almost tell by how I feel. And for lifting, those
smarties work as well as anything. I think it also depends on what your
objectives are for the lifting, too. I don't have lofty goals in this
area,
I mainly lift for overall well being and to control T2D. Hence, I can
ramp
back on intensity as I see fit. I keep my session under 1 hour.

:: What have you done for increasing carb intake for workouts?
::
:: --
:: Bob in CT



Very good points, Roger. I guess I'll just have to try these techniques
and see what happens.

--
Bob in CT

On Thu, 22 Mar 2007 09:55:40 -0400, Tom wrote:

On Mar 22, 8:44 pm, "Bob in CT" wrote:
How many people take in carbs after or before biking and weight lifting?

What have you done for increasing carb intake for workouts?

--
Bob in CT

I used to hear fo people eating a few "smarties" before their
workouts. I find that if I have a few wasa extra fiberish crackers
with a heavy vegetable light protein meal it gives me good energy.


I definitely take in some amount of carbs before a workout, but it has to
be right before, or else I can feel the blood sugar rise.

--
Bob in CT

For me it all depends on the ride and what carbs I've had prior. If I'm
mostly depleted (due to strict LCing and lifting and exercise in general)
then I need carbs before, during, and after even a short ride. If I'm not
depleted (because I ate something atypical for me) then I might not need
carbs. In fact, I'd use a ride to "deplete". I feel that I always need to
compensate for any atypical carb consumption with an appropriate about of
exercise.

Heh heh. That's what I do, too. I don't eat any carbs during the ride--it's
just what I've had for breakfast. I take water during the ride, but no carbo
snacks at rest breaks.

Pat in TX

Last Spring I started a similar program -- cycling and weightlifting.
I was hoping to drop maybe 5-8 pounds, but I ended up dropping 20.
This has been a magical combination for me that really works. I hope
it does the same for you.

I was eating around 15% or so of calories from net carbs when I
started. I kicked that up to around 20% by mid-summer and now I have
settled in at 25% . I got there by trial and error; I feel good and
have maintained my weight, and seem to have plenty of energy to
workout. I plan on the same aproach this summer.

I lift four times weekly for one hour, and will cycle 4 times weekly
for about 25-30 miles, with an occasional long ride thrown in (40 or
more miles). That should give you some idea of the level of effort I
put it. I'm 46 years old.

Initially I was one of those people that didn't eat prior to working
out. I liked to feel empty and I also was trying to drop a few
pounds, so I didn't like the idea of eating and then feeling like I
was already in the hole before I even started. But I soon learned
that this was a very bad idea. I can tell you one thing I experienced
very intensely, and that was what it is like to be REALLY hungry.
Early on on some longer rides I had this feeling of my body absolutely
screaming for food. I've been hungry before (who hasn't?) but not
like this. Food almost became like oxygen. That taught me to be more
careful about what I ate and when.

As to carb intake, there are a handful of foods that have become
staples -- old-fashioned oatmeal, apples, Barilla Plus pasta (yes,
pasta), and whole grain bread are favorites. A bowl of oatmeal with
berries was a typical pre-ride meal, maybe along with some protein for
long-term energy. A slice of whole grain toast with a big smear of
almond butter is another favorite. Apples are always handy, and I
often took them with me on workouts. I tended to eat the pasta in the
evenings after a long bike ride, which I found to be very satisfying,
and would oddly send me off into the deepest sleep imaginable at the
end of the day. After weightlifiting I normally would go for large
amounts of protein, not carbs. I did eat some carbs (such as an
apple) prior to lifting.

Good luck, I hope my personal experiences may be of some use to you.

Bob in CT wrote:

How many people take in carbs after or before biking and weight
lifting? Last year, I found that if I was going to bike several days
in a row, I needed to take in some carbs after biking. If I had a day
or two off between rides, I didn't need to take in carbs after the ride.

This year, I'll be lifting weights (24 sets per workout) on Monday and
Friday, and biking around 1.5 hours each ride on Tuesday and Thursday,
and biking from around 1.5 hours to 5 hours on Saturday. I think I'll
have to have some carbs before, during, or after these workouts, but
the question remains as to how many grams of carbs.

What have you done for increasing carb intake for workouts?


I've done TDK off and on for many years.

If your doing full body workouts (since you say its only twice a
week), at only 24 sets per workout, I not sure that you're going
to need do much, if any carb-ups for WT.

I'd suggest that you consider lifting for a couple of weeks than
then slowly take in some very controlled carb hits pre-post WT
workouts (which worked better for me). Start at a very low
amount, maybe even just 24g and then only up it til you feel the
benefit in the next workout.

I'd also highly advise that you not take in your carbs via
"meals" but with sources that you don't see as foods. Look into
some creatine mixes (you'll get dextrose with a small measure of
creatine -- which is getting a lot of good press lately in regard
to brain health) or the ever popular Smarties. In short
something that's dextrose based, something that you can be
precise with, and not something that you'll see as "food" or as a
treat.

Just remember you're taking in the carbs to replenish for the
next workout and not working out to get carbs.


--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm

On Mar 22, 9:44 am, "Bob in CT" wrote:
How many people take in carbs after or before biking and weight lifting?
Last year, I found that if I was going to bike several days in a row, I
needed to take in some carbs after biking. If I had a day or two off
between rides, I didn't need to take in carbs after the ride.

This year, I'll be lifting weights (24 sets per workout) on Monday and
Friday, and biking around 1.5 hours each ride on Tuesday and Thursday, and
biking from around 1.5 hours to 5 hours on Saturday. I think I'll have to
have some carbs before, during, or after these workouts, but the question
remains as to how many grams of carbs.

What have you done for increasing carb intake for workouts?

Nothing.
Let's see. I do 3 days of lifting, 3 laps of 3 circuits of 3
exercises, so 18 sets, lot of reps on some of those. I do 2 days of
high intensity intervals on a bike (20-25 minutes).
I take my Adderall before, and a protein shake (2g carbs). I get
through fine and feel great.
Generally have 1/2 a grapefruit, 1 kiwi or a cup of strawberries post
workout, but half-1.5 hours post.

I don't bike like you do. I don't have the time.

Hollywood wrote:
:: On Mar 22, 9:44 am, "Bob in CT" wrote:
::: How many people take in carbs after or before biking and weight
::: lifting? Last year, I found that if I was going to bike several
::: days in a row, I needed to take in some carbs after biking. If I
::: had a day or two off between rides, I didn't need to take in carbs
::: after the ride.
:::
::: This year, I'll be lifting weights (24 sets per workout) on Monday
::: and Friday, and biking around 1.5 hours each ride on Tuesday and
::: Thursday, and biking from around 1.5 hours to 5 hours on Saturday.
::: I think I'll have to have some carbs before, during, or after these
::: workouts, but the question remains as to how many grams of carbs.
:::
::: What have you done for increasing carb intake for workouts?
::
:: Nothing.
:: Let's see. I do 3 days of lifting, 3 laps of 3 circuits of 3
:: exercises, so 18 sets, lot of reps on some of those. I do 2 days of
:: high intensity intervals on a bike (20-25 minutes).
:: I take my Adderall before, and a protein shake (2g carbs). I get
:: through fine and feel great.
:: Generally have 1/2 a grapefruit, 1 kiwi or a cup of strawberries post
:: workout, but half-1.5 hours post.
::
:: I don't bike like you do. I don't have the time.

Yeah, riding those hills for long periods is really a draining activity.
Good for your heart, though.