FitLifeSF (OK, not all of us, just Smurf) had the opportunity to speak with Tara DelloIacono-Thies, Registered Dietitian at Clif Bar & Company, to pose some questions related to properly fueling yourself for your ride to work and tips for companies from one of the most bike-commute-friendly employers in the Bay Area.

FitLifeSF: So, what should a person consider eating before a ride to work?  I know it’s tempting to think you really need a 700 calorie Jamba Juice since, after all, you are riding your bike to work.  Is that sensible?

Clif (as channeled by Tara): The typical ride to work for most people at Clif Bar is about 20 minutes.  A person weighing 160 pounds would burn just over 200 calories on a 20-minute ride to or from work.  So it’s a good idea to eat something before the ride, especially in the morning, since your body hasn’t had any food intake throughout the night.  Aim for something with protein and fiber (like a classic Clif bar) to help your body digest the carbohydrates slowly.  That way, you’ll have enough energy throughout the ride and for the rest of the morning. 

If part of your reason for riding to work is weight management, you definitely don’t want to fuel up on foods that just provide carbohydrates.  Typical morning foods and drinks such as bagels and fruit juices tend to be high in carbohydrates and low in other ingredients.  This means they turn into sugar and enter the blood stream quickly causing short spikes of energy. 

I recommend eating both before and after you get to work, but something small such as a banana before and a CLIF BAR when you arrive, or you can reverse it. Try it out a few times and see what feels best energy-wise and hunger-wise. The goal is to feel good while riding and not feel hunger pains too soon into your morning.

On your way home you are likely biking into “dinner time” so eat something before you head out, again a small snack, and follow it up with a meal upon arriving home.

FitLifeSF: I understand Clif Bar (located in the East Bay) is one of the most bike-friendly workplaces in the Bay Area.  What has the company done to make it so?

Clif: We have a Cool Commute/Cool Home Program that offers incentives for employees to reduce their carbon footprint in many parts of their lives.  Specifically for bike commuting, Clif offers up to $500 for the purchase of a bike or to make commute-related retrofits to their existing bike for employees who bike to work at least two days a month.  

In addition to bike commuters, a lot of our people are competitive triathletes who do training rides during the workday.  We have an on-site gym where people can stretch before and after a ride, showers, bike racks and bike repair kits available to everyone. 

FitLifeSF: With that many employees who ride to work, you probably have some great tips for our readers, keeping in mind that they are more likely ride to work a real part of staying fit/healthy lifestyle, vs. someone who just kind of doodles along for a mile or two to save the Earth and never works up a sweat.  Care to share?

Clif: If you need to carry a laptop and other work materials, balance them in saddle bags on the sides of the bike.  Carrying them in a backpack on your back can lead to sudden weight shifts when you’re trying to ride fast that can throw you off your bike.  Stay in low gears to give your legs a better workout.  Stay on your saddle and really engage your abs, gluts and quads to pedal, instead of standing and using your body weight. 

FitLifeSF: So, who’s the biggest biking maniac in the office?  Prove to us that anyone can work biking into their schedule.

Clif: Our COO bikes to work many days, and many times he’s able to actually do business with co-workers that he meets up with along the way.   One of our co-workers takes his young son to school on his bike before heading in to the office.  All the other kids are jealous every time he rides up.

FitLifeSF: Thanks for taking the time to be part of our Bike to Work Day 2008 coverage! 

Disclaimer: I swear we didn’t write this in exchange for keeping Rob in Shot Blocks, even though he does love them.