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Meals and day plan

The energy needs for the whole day consist of three parts: the energy you need during your sleep, during exercising and during the other hours. Based on your personal characteristics like gender, weight and fat percentage we calculate how much energy your body needs in rest. Then, assuming you sleep eight hours per night and assuming that you are moderately active during the hours that you are not sleeping and not cycling, we estimate your energy needs for those so-called resting hours. Lastly, for the ride we estimate your energy needs with our algorithm that predicts the intensity of the ride. If you fill in an average heart rate or power for the ride, this is taken into account.

Basically we assume six meal moments during the day, namely breakfast, lunch and diner as main meal moments and additionally three snacks. For a day with a planned ride we first calculate what is the optimal preparation meal for that ride and at which time it ideally should be consumed. We do the same for the recovery meals. Lastly, the rest of the nutrients that should be taken to meet your energy needs of the day are distributed over other meals that fit into the day. We automatically determine which meals should and shouldn’t be taken considering the period of the day that you are riding your bike. In the future we will give you the opportunity to change the timings of meals and to add or remove meals.

Completed rides

First, make sure you have a connected tracker, so that your completed rides are synced to EatMyRide. Via Profile – Settings – Connections you can connect Garmin, Strava or Wahoo. When you upload a ride to those apps it is then also automatically synced to EatMyRide. If you browse on the Plans page in the EatMyRide app to the date of the ride you will see a message ‘Do you want to include this ride in the day plan?’. When you confirm this, you will enter a flow where you can enter the nutrition that you have taken during your ride. After saving this, you get an overview with a comparison between your planned and actual ride and information about the carbohydrate and fat burn.

When a ride is synced to EatMyRide we automatically check whether it is a valid ride. Rides should contain heart rate data. We check whether the heart rate data is reasonable and does not contain too long periods of exactly the same value, because that is an indication that the heart rate monitor faced problems.

Based on the intensity of the ride (heart rate or average power) we determine the energy you have burnt during the ride. With this information we recalculate the total amount of energy that you need over the whole day. Also, based on your actual nutrition intake during the ride and based on the recommended preparation meals, the nutrients of the recovery meals are calculated, so that you can make sure you always eat the right nutrients after your ride.

Connecting other apps

You can connect two types of services to the EatMyRide app: trackers with your previous bike rides and route planners. The former can be used to get personalized nutrition plans. EatMyRide imports your rides from the tracker after you have connected and then analyses them, to see how much energy you typically use during your rides. The trackers that are available are:

  1. Garmin Connect
  2. Strava
  3. Wahoo

Routeplanners can be used to load your created routes in EatMyRide, so that you can create a nutrition plan for a route that you will be riding. The route planner apps that are supported are:

  1. Komoot
  2. Ride With GPS
  3. Strava

EatMyRide distinguishes trackers for rides and trackers for routes. Rides are your previous bike rides that you have recorded with Garmin or Wahoo or that you have uploaded to Strava. By analysing these EatMyRide can predict for your future rides how much you should eat and at which moments. Routes are created using a route planner, and these can be loaded in EatMyRide, so that we can create a nutrition plan that exactly suits the ride you are going to do: e.g. EatMyRide takes into account where the climbs and descents are in your ride and adapts your nutrition plan accordingly.

General

EatMyRide is the digital nutrition coach for all cyclists. Getting your nutrition spot on during your ride as well as before and after is very easy with the EatMyRide mobile app. Based on the ride you are planning to do, your personal energy needs are predicted using our AI algorithm. The apps makes it easy to plan and track your nutrition.

To perform well on the bike you need to provide energy for the ride. The nutrients and timings of your intake both before and during the ride heavily influences how well you will be able to perform on the bike. Also a good recovery and hence a steady training progress depends very much on the nutrition you take. After a workout your muscles are depleted and they need to be fuelled at the right time with the right nutrients. EatMyRide helps you to optimize all these aspects of nutrition.

Currently EatMyRide is available as a mobile app for both Android and iOS.

Nutrition plans

All the ride details you fill in contribute to the accuracy of the prediction of the ride intensity. The course profile or route is very important, because factors like the elevation can heavily influence the intensity of your ride. Also, when we know the route and start time of the ride, we can check the weather prediction to incorporate factors like the wind speed and direction. Obviously, your speed can also influence the intensity, because the faster you ride the more power you will have to produce. Lastly, you can also fill in at which intensity you are planning to ride and what kind of ride (e.g. a race) you are going to do. This feature is especially useful when you have a specific training plan for your workout.

To determine how much food you should take during the ride we perform a number of steps. First, based on the ride details you fill in our algorithm predicts the intensity over the whole ride. The more intense your ride is, the more energy you will burn. Also the distribution of fat burn and carbohydrate burn depends on the intensity. For each intensity, that is, for each heart rate zone or power, we can estimate both the fat and carbohydrate burn based on your personal characteristics. The fats that you will burn are available in the body and don’t necessarily have to be replenished during the ride. The carbohydrates on the other hand can come from two sources: glycogen that is stored in the muscles and carbohydrates from the food you consume. The glycogen in the muscles usually is not enough for longer rides and you don’t want the glycogen level to decrease too much, because that will have a negative effect on your performance. So the energy from carbohydrates that you need from food is the total amount of carbohydrates that you will burn minus the muscle glycogen that can be used safely.

You can choose from a large database with sport-specific nutrition. Many large and smaller brands of sport nutrition are contained in this database. Are you missing any product or brand? There is also the possibility to create so-called ‘custom food’. This means that you can enter the product details yourself. If you are missing a brand, feel free to contact us, then we can extend the database.

When you add products to your in-ride plan the app shows how well the product suits your ride. This nutrition quality rating can range from very poor to very good. It is based on a number of factors. First, the amount of fats and proteins is taken into account in combination with the energy needs of the ride. Rides with a great need for carbohydrates need products without too much fats and proteins, as that can slow down the carbohydrate absorption. Also, the (estimated) absorption time of the carbohydrates is taken into account. For rides at a high intensity, you need to have products that are absorbed quickly. In short, the combination of the three macro-nutrients carbohydrates, fats and proteins, in combination with the energy needs of the ride, determine the nutrition quality.

When we create the planning we take several factors into account. First, the energy needs over the whole ride are considered. During some parts of the ride you will burn more energy than during other parts. Secondly, we strive for an hourly carbohydrate intake rate that is relatively steady. Especially when you need to take a lot of carbohydrates, it is important to distribute the intake evenly over the ride to prevent stomach issues. Lastly, we consider the types of products that you have chosen. Bananas for example aren’t particularly suited to keep in your jersey over the course of a long ride, so ideally you should take those early in the ride.

EatMyRide Premium

You can create nutrition plans for your rides both with the free version of EatMyRide and the Premium version. However, EatMyRide Premium gives you nutrition plans that are more personalized and customizable:

Personalized nutrition plans
You can connect your fitness tracker and fill in your heart rate zones and VO2Max, so that our algorithms can analyse your previous rides to see how intense they typically are and thus how much energy you use during your rides. The algorithms discover how your body responds to circumstances like elevation, increased speed and temperature. Furthermore we can indicate how much energy you use at every intensity level (a.k.a. your metabolism) based on your personal information, like your VO2Max, age and gender.

Customizable nutrition plans
EatMyRide Fanatic gives you the opportunity to connect route planners, so that you can create nutrition plans perfectly suited to your ride. When we know the route you are going to ride, we can better predict at which moment you should take which food product.

You can connect two types of services to the EatMyRide app: trackers with your previous bike rides saved and route planners. The former can be usedto get personalized nutrition plans. EatMyRide imports your rides from the tracker after you have connected and then analyses them, to see how much energy you typically use during your rides. The trackers that are available are:

1.Garmin Connect
2.Strava

Routeplanners can be used to load your created routes in EatMyRide, so that you can create a nutrition plan for a route that you will be riding. The route planner apps that are supported are:

  1. Komoot
  2. Ride With GPS
  3. Strava

EatMyRide distinguishes between trackers for rides and trackers for routes.Rides are your previous bike rides that you have recorded with Garmin or that you have uploaded to Strava. By analysing these EatMyRide can predict for your future rides how much you should eat and at which moments. Routes are created using a route planner, and these can be loaded in EatMyRide, so that we can create a nutrition plan that exactly suits the ride you are going to do: e.g. EatMyRide takes into account wherethe climbs and descents are in your ride and adapts your nutrition plan accordingly.

To get a good indication of your energy usage during your rides EatMyRideneeds at least ten rides of more than 50 km with heart rate recorded. Furthermore: the more rides and the more diverse rides (e.g. both flat rides and mountain rides), the better we can estimate how much energy you will use during your future rides.

Based on the Karvonen method your heart rates can be divided into 5 – 7 zones. Zone 1 is your recovery zone (up to the heart rate of fast walking), zones 2 – 4 refer to your easy, moderate and intense duration zones. The high-end of the intense duration zone is named ‘threshold’. This is a heart rate you can typically train on for 15-60 minutes. Above threshold, you are training in ‘anaerobic’ zones where you have a lack of oxygen. So you can only train for a few minutes in those zones. As long as your threshold is filled in correctly, the anaerobic zones are not so important. Be aware that selecting a too low threshold value is bad for nutrition planning, since this causes that we will overestimate your exercise level. The most accurate method to know your zones is doing a VO2Max test at a physiologist. Alternatively you can fill in that you don’t know your zones. Our system willthen estimate your zones. Please be aware that unrealistic heart rate zone values will be adjusted automatically to avoid incorrect nutrition plans.

Problems

We are happy that you want to think along with EatMyRide! Please feel free to email to info@eatmyride.com and start the title with ‘Suggestion’. We try to answer every email.

Please send an email to info@eatmyride.com and start the title with ‘Bug’. We try to answer every email.