Download Eating for Cycling Being properly nourished and hydrated is

Eating for Cycling
Being properly nourished and hydrated is imperative for successful endurance cycling!
Many cyclists tend to get fatigued early on due to inadequate eating habits, focus too
heavily on hydrating appropriately that sometimes over-hydration occurs, or even
become dehydrated due to the unawareness of how much sweat they have excreted.
Carbohydrate: Glucose is the primary energy source our body utilizes. Glucose is
a by-product of the breakdown of carbohydrate; therefore, carbohydrate is the best
nutrient for refueling. Simple carbohydrates are the best for cyclists because minimal
digestion is required to get the nutrients into the body. Foods containing simple
carbohydrate include: rice, pasta, cereals, bread (white or refined wheat), bananas,
potatoes, juice, jam, honey, chocolate, strawberries, apples, blueberries, blackberries,
grapefruit, pears, peaches, melon, among other fruits. Eating a large meal or complex
carbohydrates just prior to the ride can cause digestion issues that lead to bloating and
gas. Digestion of heavy meals also causes the body to reroute the blood flow from the
muscles you are using to the stomach.
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Glycogen- A consistent carbohydrate-rich diet is important for athletes, because
this helps build glycogen stores. Glycogen is produced when high amounts of
carbohydrate are ingested, broken down, and unused. The glycogen is then
stored in muscle tissue and the liver for use when glucose levels are low and
another energy source is needed. Adequate glycogen stores delay the onset of
fatigue as exercise intensity increases and exceeds 90 minutes.
Fluid: Adequate hydration is important when cycling. Cyclists may be unaware of the
fluid they are losing due to various factors that cause sweat to evaporate easily.
Professionals recommend four to five ounces of fluid every 15 to 20 minutes, or a
minimum of a 16 ounce bottle every hour to avoid dehydration. These recommendations
are based on normal conditions. If cycling in humidity, heat, or wind the
recommendation increases to 32 ounces every hour. When training, pay attention to
your own body’s needs. Weighing before and after training rides can help you estimate
your fluid loss as well as what your body needs to stay hydrated. A loss of one to two
pounds is generally acceptable for hydrated individuals. Greater weight loss suggests
that your fluid intake should be re-evaluated. Avoid over-hydration with water on longer
bike rides! Drinking high amounts of water and sweating heavily can lead to
hyponatremia (low blood sodium) on rides lasting five to six hours or longer.
Hyponatremia can cause fatigue, nausea, confusion, and seizures. It is best to
substitute electrolyte replacement drinks after the first hour of cycling. Increasing your
intake of salty foods before racing in hot, humid environments can help avoid this issue,
though electrolyte-containing sports drinks and the foods eaten before and after the ride
should provide adequate sodium. Be aware that individuals using NSAIDs such as
Advil, Aleve, and Aspirin combined with dehydration can increase the risk of kidney
complications and predispose one to hyponatremia.
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Sports/Electrolyte-replacing Drinks- Sports drinks are good for replacing
carbohydrate as well as providing hydration while biking. Electrolyte replacement
drinks are excellent at providing the nutrients lost through sweating to keep our
body and muscles working properly. Drinking these types of drinks does not
mean you need to drink less fluid. The recommendations should still be followed.
One week before: Use this week to build your glycogen stores in your muscles to
prepare for the ride. Maximize your glycogen stores by following a modified
carbohydrate-loading regimen. Gradually taper your training, while eating your normal
diet. For the last few days of the week, further reduce your training, perhaps even
resting one to three days, while consuming a high-carbohydrate diet of up to five grams
per pound of body weight. If you continue training, you will be using the exercise fuel
you had hoped to stockpile for the event. Carbohydrate-loading can improve your
endurance by 20 percent. It takes about three days of eating a high-carbohydrate diet to
achieve maximum glycogen stores.
One day before: Drink plenty of fluids throughout the day. Avoid foods that can
cause gas or stomach discomfort. These foods include beans, broccoli, cabbage, raw
fruits and vegetables with thick skins, bran cereals, nuts and seeds. Sugar alcohols can
also cause diarrhea so avoid sugar free gums and products that contain sorbitol and
mannitol. Limit alcoholic beverages or completely avoid them. Eating or drinking a
bedtime snack can help you squeeze in a few more calories and sleep better.
Day of the event: Eating breakfast tops off your energy stores and will help with
good performance for one and a half to two hours of cycling, relying on electrolyte
replacement drinks. This is normally the first 30 miles of a century ride. Plan to eat one
to four hours before start time. For longer rides it is recommended to begin to eating as
soon as the event or race starts to extend your glycogen stores. Thirty calories per mile
is a general rule. Or it might be easier to remember 30-60 grams of carbohydrate per
hour. Remember to rely on simple carbohydrates! Be sure not to overeat either. Your
body cannot oxidize more than 1 gram of carbohydrate per minute, so more can leave
you with stomach cramping. See the tips at the end of this article for some good onthe-bike snacks. Pay attention to your fluid and fuel needs even when you least feel like
it. Thirst lags behind need. Remember to drink four to five ounces every 15 to 20
minutes!
After the event: Try to replace fluids and carbohydrate as quickly as possible. Your
appetite will be suppressed so try high carbohydrate sports drinks or liquid meal
replacements. These will help you get the nutrients you need without causing you to feel
bad. These are typically easier on the digestive system, as well. Drink within the first 15
to 20 minutes. A high carbohydrate meal should be eaten one to two hours after the
event!
Less Experienced Bikers: These bikers should not take shortcuts! Set a watch
to drink every 15-20 minutes and snack every 30 minutes. Eating on the bike is
necessary for slower riders because ride time will be longer. Liquid calories and high
energy liquid products are recommended because they tend to be better tolerated.
Tips:
 When snacking grab the center of the handle bar next to the stem to create
stability on the bike.
 Stick with foods you are used to eating.
 Eat after the crest of a hill and at the end of a pace line.
 Always keep a few items with you in case you do not like the foods and drinks at
the rest stops or if you get hungry before.
 Powders and bars are best for carrying on a bike. They can fit into small spaces
without invading riding space or causing the need to wear bulky items.
 Good on-the-bike foods include dried fruit like raisins or dates, bananas, bagels,
and low fat bite-sized cookies, like fig bars. Energy bars can be a terrific source
of carbs. For example, a single Powerbar has 45 grams of carbohydrate and
only 2 grams of fat. There are also energy gels made specifically for endurance
athletes that have very high doses of carbs. If you eat high density carb
supplements like energy bars or gel, make sure to drink plenty of water with them
or they will sit like sludge in your stomach and you won’t get the quick transfer of
carbs into blood glucose you need.
Sources: Endurance Sports Nutrition, Suzanne Girard Eberle, MS, RD, 2000