On-the-bike nutrition is a very important part of your success as a cyclist. You can effectively manage this process by following 3 simple steps:
1. For rides over two hours, eat something. At some point, if you ride long enough, you are going to get hungry and sports drinks will no longer be sufficient. When this happens, a light snack may be just what you need. If you do a lot of long distance cycling, experiment with different foods to see what works best. You should select foods that are easily transported on a bike. Also, make sure you practice eating while on the bike. It takes some time to get accustomed to eating during a ride or race. Eat 30 to 60 grams of carbohydrate per hour for rides and events over 60 minutes in length. With high intensity efforts (e.g., racing), you need more carbohydrates (i.e., closer to 60 grams). With low intensity efforts, fewer carbs will suffice. Some common nutritional choices include bananas, sandwiches, cookies, energy bars and gels, and sports drinks.
Nutrition
2. Eat before you get hungry. If you will be eating on the bike, you should start ingesting calories during the first 30 minutes of exercise. Because the body can only process about 1 gram of carbohydrate per minute, it's important to get calories into your system early. You should also drink before you get thirsty. The reason for this is simple. The dehydration process begins long before you feel thirsty. Get in the habit of drinking every 15 minutes whether you feel thirsty or not. This will decrease your chances of getting dehydrated. It will also keep your energy level up on long rides when you are using a sports drink.
3. Eat a carbohydrate-rich meal immediately after every ride. You have a great opportunity to facilitate the recovery process in the first two hours following a workout, event or competition. In fact, in the first 30 minutes after hard exercise, the body is hundreds of times more sensitive to carbohydrates and will store more than at any other point in the day. This is the time to refill the proverbial gas tank (known as post-exercise muscle glycogen resysnthesis). The longer you wait after a workout to eat, the longer it will take you to recover. As a general rule of thumb, aim for 1.0 to 1.5 grams of carbohydrate per kilogram of body weight (to calculate weight in kg, divide weight in pounds by 2.2).
For example, a 150 lb. cyclist should consume 68 to 102 carbohydrate grams. You should also include 10 to 20 grams of protein in your post-workout meal. Some common sources of added protein are chocolate milk, turkey or roast beef sandwiches, and peanut butter on a bagel or banana. In addition, try to eat moderate to high-glycemic index (GI) carbohydrates during your recovery meals. Because these foods facilitate a quick rise in blood sugar, they are very effective at replenishing carbohydrate stores in the muscles and liver. They also offer quick energy so they are a great choice during workouts and events. Some moderate to high-GI foods include white bread, bagels, white rice, watermelon, rice cakes, pumpkin, bananas, apricots, oranges, raisins, baked potatoes, French fries and many breakfast cereals.
3 Quick Nutrition Tips for Cyclists
As an ACE Certified Personal Trainer and a USA Cycling Level 2 (Expert) coach, Dr. Holmes provides Cycle-Max coaching for cyclists and multisport athletes who want to improve their performance on the bike. Visit http://www.holmesfitness.com/CycleMax.htm to sign-up for a FREE coaching session, and to access resources that will help you achieve your goals.
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