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For this edition I thought I’d try to give some practical advice regarding breakfast and not my usual random mueslis. Sorry I’ve still got breakfast on my mind. I mean random musings. So I’ve actually done some research. Honestly, I have promise.
Normal pace cycling burns around three hundred to four hundred calories per hour, so a ten to fifteen mile commute each way, will burn approximately the above amount of calories on a round trip.
Carbohydrates have had a bad press in the last decade, but we do need them as they convert to fuel.
So here’s some pointers towards your breakfast options.
- White bread contains carbohydrates but the body converts them to energy quite quickly so whilst good for short term exercise a longer commute could leave you hungry later at work.
- Wholemeal bread also contains fibre that slows down the conversion of the carbohydrates to energy so it takes two to three hours to take effect, so whilst not that effective to provide energy an your commute, it will help you later in the morning.
- Porridge and muesli, these again have lots of fibre so similar effects to wholemeal bread.
- Jams and fruit contain energy in the form of sugar so these can help with the commute.
I myself have toast usually a slice of white and two slices of wholemeal to combine the benefits of short term and long term gain of both types of bread.
You could add fruit to your muesli or jam to wholemeal bread to get a similar effect. I sometimes eat a banana when I arrive at work to give me some energy back, so I don’t get hungry mid morning.
An energy gel or bar isn’t really a good idea as a breakfast substitute as they contain a ‘hit’ of carbohydrates more suited to a sportive i.e. Over an hour of fast paced riding rather than in my case a 14 mph ambling commute.
And my breakfast option if use the car? Well a ‘Drive Thru’ is often involved but that’s another story.
