Here is what I eat and recommend for athletes before a ‘big’ [3-6 hours] ride:
- 3 eggs
- 1 cup white rice
- 1/2 avocado
- 1 cup spinach
- 1 cup fruit
- 3 glasses of water
- copious amount of coffee 🙂
These core ingredients can be prepared a number of ways: you can prepare the eggs scrambled, over easy, or poached – however you like them. Similarly, you can prepare over a bed of rice or mashed up all together. I scramble my eggs by adding a tablespoon of olive oil to a skillet on medium with a dash of chopped garlic. After one minute, I add the rice (pre-cooked) and use a spatula to mix and heat the rice. After a few minutes, in goes the spinach. I scrambled the eggs straight in the skillet and mix the egg/spinach/rice mix into a mash. You can also do the eggs over easy if you are adding to a bed of rice. Either way I add half of an avocado to it all and eat 1 cup of fruit like the blueberries and raspberries pictured here. A banana, strawberries, blackberries, oranges and just about anything out of the fruit category goes well here.
This eggs ‘n rice recipe is gluten and dairy free and does not contain any added sugar.
You may also substitute 1 cup of oatmeal or 1 cup of sweet potatoes for the 1 cup of rice described above.
Naturally, like all good cyclists, I’m drinking coffee but don’t forget the water. You should have 1 ounce of water per pound of body weight every day if you’re trying to get skinny by this spring.
Since the universal winter Saturday group ride time is 10AM I am cooking this by 7:45AM and consuming by 8AM. This gives me 2 hours to digest and fuels me for an additional hour into the ride (about 11AM). Starting at 10:45 – 11am during my group ride I start my ‘during’ long ride fueling which is the next training tip – “What to Eat During a Long Ride”. Subscribe to our email newsletter and follow us on Facebook for that tip in the next week or two.
Weight Loss and Commitment:
Weight loss is 80% in the kitchen and 20% on the bike. To lose weight you must “Win in the Kitchen“. And to win in the kitchen you need recipes like this. Read and listen to our Winning in the Kitchen training tip and podcast, just like this one above.
Winning in the Kitchen Pro Tip:
Do you own grocery shopping. Pre-cook your rice the day before. Get a good set of tupperware. Buy copious amounts of vegetables and greens like spinach and avocado. Plan ahead.
Copyright 2018, FasCat Coaching
Frank coaches his athletes to Win in the Kitchen by making better [Go Faster] food choices to achieve healthy sustainable weight loss, better recovery, and optimal performance. Winning in the Kitchen begins by doing your own grocery shopping! Ultimately recipes like this lead to a change in the athlete’s lifestyle and better cycling. To talk with Frank about your cycling and nutrition, please fill out a New Athlete Questionnaire to set up a Coaching Consultation. Otherwise you can find him riding and eating healthy in Boulder, CO.