Even for the most disciplined pro cyclists, nothing beats the mid-ride coffee stop on a Sunday morning. However, as funny as it may seem, this has to be carried out in the correct way, so it does not interfere with the rest of your training. Check out our top tips below on how to make the most out of your coffee stop.
Nothing better than a mid-ride coffee stop!
Stopping at your local coffee shop has now become part of cycling culture, especially for those who ride in groups, as it gives everyone a chance to catch up and have a chat that isn’t punctured by laboured breathing. Many also see pit stops during a ride as a way to give back to the community by supporting local business, as well as provide that well needed toilet break and chance for a quick refuel.
Don’t stop for too long!
We all know how easy it is to turn a 15-minute break into an hour when you live by the motto of “oh just 5 more minutes won’t hurt”. Well actually it will! Stopping off for too long mid-ride signals to your body that training is over and it will begin entering a recovery phase. This means when you do end up hoping back on your bike after eating a little bit too much cake, it will be very difficult for your body and your mind to continue at the same effort as your pre-break ride, making the second half of your ride a whole lot less enjoyable.
Try and Avoid too Much Cake!
As well as the break in training, the calories you eat during your stop can also affect the next stage of your ride. By eating too many calories during your stop, it can make it difficult for your body to digest all the food and feel energised enough to continue your training. This will work against your performance, overall health and body composition and leave you regretting that last bite of cake when you find you can’t make it up the hill!
Of course, it’s so important to have a good relationship with food and enjoy what you eat, and it is in fact recommended that cyclists need to consume 30-60 grams of carbohydrates per hour during training depending on intensity. So, having a sweet treat during your stop isn’t a problem at all, just try not to eat your body weight in cake or sandwiches! It’s all about moderation.
Mid-ride Coffee Shop Picks
If you’re struggling for some ideas of what to get during your next mid-ride coffee stop, then check out our list below for some options that won’t leave you feeling sluggish for the second part of your ride.
Espresso with sugar…
…is great if you are in need of an energy boost and a little something to keep you going. Try a shot or two of espresso with sugar to reap the benefits of caffeine for hard training without putting extra fat or protein into your gut, which slows the ability to utilise those carbs.
Vanilla latte…
…or any flavour you prefer with milk will roughly provide you with around 40 grams of carbohydrates. This will help to provide most with the perfect amount of carbs to fuel an hour of training without putting a strain on your digestion. The caffeine will also help to increase energy levels to help you push until the end of your ride.
Iced black tea…
…is a great option if you aren’t a coffee fan. Tea helps with hydration and provides you with antioxidants with hints of caffeine. Tea is relatively low in calories, so if you’re going for this option, make sure you pair it with some food to help fuel your body.
Oatmeal is your best…
…friend on long rides. It might not be the most exciting option amongst the array of delicious treats in the window, but oatmeal is a complex carbohydrate and will help keep you going for hours. And yes, oatmeal cookies do count!
A good sandwich…
…option, then turkey or chicken is the way forward. If you are on a long ride, it will probably mean that you will ride through mealtimes. This can throw your body off balance and cause you to experience extreme hunger, followed by you hitting ‘the wall’. Grabbing a sandwich with chicken or turkey can help provide a satisfying option without going overboard.
General Tips
Below we have listed some general tips to help keep you on the right tracks and to ensure you enjoy your coffee stops!
· Aim to keep your stop under 30 minutes.
· Use your stop as a way to divide up a long ride.
· Try and complete the hard part of training before or after in one chunk, don’t break it up in the middle.
· Avoid too many carbohydrates, which will make you feel sluggish.
· Relax and enjoy yourself!
Coffee & cake at the end of the LIOS Sunday Social Ride out
