« on: March 29, 2013, 07:16:24 pm »
Based on my experience as a coach and an athlete, there are two things you might consider doing differently:
a) By stuffing yourself in the morning, you are taking in far more calories than your body can use in a period of time. That throws your body into trying to store all those calories which can result in low blood sugar and feeling wiped out. The other factor with eating so much is your body has to decide whether to use its blood supply and energy to digest or exercise. It will pick digestion which leads to feeling sluggish. I would try eating much less in any given meal and snack more frequently.
b) This leads to my second comment. I think you are over-estimating how many calories you are expending. You don't say what your heart rate is when riding, but I would guess (at 15 mph) you are expending much, much less than 650 kcal/hr. For me, I believe my expenditure when touring is closer to 200 calories per hour (at 12-14 mph, fully loaded, my heart rate is around 110-120). The combination of this and the over-consumption in "a" above leads to a significant imbalance.
As one post suggested, carbs are through your system quickly compared to protein and fat. For our kind of exercise (continuous touring at a relatively calm heart rate), your mix of carb-protein-fat should be around 40-30-30 all the time.
I would also suggest drinking more because, sometimes, dehydration takes on the form of feeling out of energy. So, when feeling out of gas, reach for water and see what happens 15-20 minutes later. It will also help with digestion.
I come back from every tour gaining 10-15 lbs because I eat in anticipation of running out of gas. It has never happened. Perhaps I am unique, but when pressed, I have been able to ride 100 miles (6 hours) with 2 water bottles, 4 granola bars. I was dehydrated at the end, but did not lack energy.
Hope this helps a little. Good Luck figuring it out.