Post ride nutrition

Nutrition
1

Hi Folks,

Please help, I am a seasoned rider a have completed a few TR (Mid-volume) plans and replacing my weekend schedule rides outdoors with Saturdays being 100km+ fasted state ride (nothing eaten from 21;00hrs the night before). My Sunday rides are also 100km+ with a coffee/muffin stop at approx. 70km mark.

After ride recovery - weekends

  • Fuel – overnight soaked steel cut oats/flax seeds in oat milk with raspberries/strawberries/blueberries/dates & cinnamon
  • Hot & cold shower
  • Stretch & roll
  • After about an hour have a handful of almonds/pistachio nuts/black tea/spelt toast
  • Resume my normal eating pattern throughout the day, salad/roasted veggies ect….

My problem is after the rides/recovery/stretching I seem to be going to the toilet every hour (to late in the night) for a poo! Small smelly Baby poo’s to be specific, I should also add that I am plant based partial vegan.

Can anyone shed some light on this, Is this an over source of protein, sugar or fat?

Thanks in advance.

2

You might be getting dehydrated on your rides. The large intestine will absorb water from the food waste which might be part of the cause of the small hard stools.

1 Like
3

Why aren’t you fueling your rides? Two long fasted efforts (100km Saturday and 70km Sunday) seems extreme to me.

Not 100% it’d fix your issue, but getting fuel in more consistently over time will help you in a lot of ways, including digestion. You’re essentially binging a high % of your total daily calories in one go after these rides and this could be one way your body is protesting