I find it’s better to gauge carbohydrate intake by a rider’s hourly kilojoule output. You only need to aim for the high end of the range – or train your gut to absorb up to 90 grams/hr – when your rides are long enough and/or strenuous enough to deplete carbohydrate stores.
That doesn’t mean you always need to consume as much as you can possibly absorb. The standard sports nutrition recommendation of 30-60 grams of carbohydrate per hour of aerobic exercise is based on the fact most people can only absorb about 1 gram of carbohydrate per minute. What you eat during rides is therefore affected by not only the length of the ride, but potentially by intensity demands as well. Similarly, the interval workouts that build the fitness that makes those high-power efforts possible are fueled by carbohydrate. Cycling is an intermittent-intensity sport, meaning there are periods when of low- to-moderate intensity that are primarily fueled by fat, but there critical moments of group rides or competitions are higher intensity efforts that require carbohydrate. If you don’t have carbohydrate available, your power output, ability to repeat hard efforts, and likelihood of success all go down.
There is a time and place for training with low carbohydrate stores, but when it’s time to go hard in interval workouts or competitions, those high-intensity efforts are fueled by carbohydrate. At first, the detriment is small, but it gets worse the more dehydrated you become. Dehydration slows gastric emptying and slows gut motility. It doesn’t matter what you eat or how much if you are dehydrated that energy will either make it to working muscles more slowly or stay in your gut long enough to lead to nausea. Your nutrition strategy can only work if you are well hydrated. Also, drink 8 ounces of fluid every half hour during a ride to ensure the optimal hydration.Cycling Sports Nutrition Principles to Remember Hydration drives nutrition strategy Peanut butter sandwiches and fig bars are another power packed way to replenish on the road. Take a banana, it provides the calories, the carbohydrates, and potassium needed to charge your body. Your body can only store two hours worth of glycogen, the muscle fuel that prevents the body from “hitting the wall.” Gel packs or energy bars should be carried and you should eat one every 35 to 45 minutes to load up on carbohydrates. You'll want to drink at least 8 to 12 ounces of fluid immediately before a ride.Ĭarbohydrates are the fuel you need on the road. Make sure to start your carb-loading several days before a long ride or a race. Examples include porridge, cereal, muesli, toast, honey, jam, bananas, fruit juice etc. Loading up with slow - burn carbohydrates and fluids will provide a complete fueling for your daily cycling. Gradually replenish those lost fluids after a ride.Įating a good breakfast is essential. A high calorie drink is an easy and effective way to get the carbs down. Your body is most effective at re-fueling glycogen immediately after your ride. It is a “must do” when cycling long distance or on a multi-day tour ride. Replenish your glycogen levels as soon as you can after your ride. Also, drink 8 ounces of fluid every half hour during a ride to ensure the optimal hydration. You'll want to drink at least 8 to 12 ounces of fluid immediately before a ride.įuel up with carbohydrates.
Loading up with slow-burn carbohydrates and fluids will provide a complete fueling for your daily cycling. Know When You Should EatĮat a good breakfast.
Round out your diet with lean protein and a small amount of fat.