Thursday, 15 Nov 2018

Nutrition For 100 Miles. Cycling For Pleasure

Nutrition For 100 Miles

Nutrition For 100 Miles

What you eat and drink in training can be divided in two: what you eat and drink to support your training, and what you eat and drink to fuel it. Supporting training involves eating sufficient high-quality and varied food so your body can respond to the stimulus of training and get fitter and stronger without eating excess amounts, which will be stored as fat.

Nutrition Secrets. You could write a book about this, and many people have, but a good approach is to eat at least five portions of fruit and veg per day, eat protein, carbohydrates and fats at each main meal, and spread the calories you eat over the whole day, with three equal-sized main meals and two snacks, but don’t increase the total calories to include the snacks.

Nutrition For 100 Miles. Cycling For Pleasure - photo 1

Nutrition For 100 Miles

So, start off doing that and if you aren’t recovering from training and are losing weight you need to eat more. If you are recovering from training and putting weight on, try eating a little less.

Nutrition Secrets. Drinking enough is simple – if your urine isn’t very pale yellow or clear you aren’t drinking enough water. Tea and coffee are OK in moderation, and so is alcohol in perhaps more moderation, but they don’t rehydrate you like water does so they shouldn’t replace it. Plus, alcohol turns to fat, so cutting down on booze should speed up fat loss, provided you don’t replace its calories.

Nutrition For 100 Miles. Cycling For Pleasure - photo 2

Nutrition For 100 Miles

On the subject of losing weight, cycling is easier if you are lean, but we aren’t racing in this book. It’s not about performance, it’s about enjoyment, so don’t worry about being whippet-thin. Lose some weight if you can, and training for and riding 100 miles is a great way of doing it, but don’t get hung up about it. You’ll enjoy 100 miles more if you are fit, strong and heavy, than if you are unfit, weak and thin.

Nutrition Secrets. Fuelling your training, and your 100-mile rides, starts before you set off. Your last meal before a training session should be a normal balanced meal you’d take at the same time any other day.

Nutrition For 100 Miles. Cycling For Pleasure - photo 3

Nutrition For 100 Miles

It’s best to eat nothing during an intense one-hour session because one of the major adaptations they stimulate, an increase in the number of special cells in muscles fibres where fuel is processed to produce energy, is enhanced by low blood sugar. You can and should drink water during a short session, especially if you sweat a lot.

Nutrition Secrets. You should drink throughout long rides, either water or a dilute energy drink. Eat after one hour of a long ride and eat small amounts of solid food or gels every 30 to 60 minutes after that. Eat sugary stuff while riding, either cakes or sports-nutrition products, and always take more food with you than you think you’ll need.

Nutrition For 100 Miles. Cycling For Pleasure - photo 4

Nutrition For 100 Miles

Nutrition Secrets. Fuelling a 100-mile ride starts the evening before, when you should enjoy a big meal but not so big that you feel uncomfortable, with plenty of carbohydrates in it. Eat a normal breakfast before the ride, with extra carbs if you can, and eat and drink regularly throughout the ride. There are a lot of well-researched and carefully prepared sports-nutrition products on the market. Use them to fuel your training and riding if you like them, but normal food such as cakes and biscuits, even light sandwiches, work very well. And one of the joys of cycling is stopping at a cafe for something to eat and drink.

Nutrition For 100 Miles. Cycling For Pleasure - photo 5

Nutrition For 100 Miles

 

“Best 100-Mile Bike Routes”

Chris Sidwells

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