5 Essential Nutrition Tips for Cyclists

5 Essential Nutrition Tips for Cyclists

Picking up good eating habits around cycling is vital to a successful enjoyable ride. Keep your fluid levels topped up Get into the habit of taking on fluid regularly, whether you are out on the road or not. Water is essential for carrying nutrients around the body and for regulating body temperature. Being dehydrated can lead to a significant drop in performance so make sure you get enough water on board. When the weather is really hot try popping a hydration tablet into your water to replace those electrolytes that are lost through sweat. Don’t leave fuelling to the last minute Have a pre-race carb meal 2 hours before exercise in order to top up your energy stores. Do not make the mistake of over-eating however as this may leave you feeling bloated. You can always top up your energy on the start line with an energy gel. Eat regularly during longer exercise Your body can store enough energy for 90 minutes of strenuous exercise, and then you’ll be running on empty. It’s far better not to let yourself get to that – so don’t risk bonking. Try to get into the habit of eating regularly in order to ensure you maintain performance and avoid getting jelly legs; even the pros can get this wrong. We recommend that 60-90g of carbohydrate intake per hour is optimum and this can be obtained easily from energy drinks, energy gels and bars that are perfect for popping in your jersey pocket. Practice your nutrition strategy in training You wouldn’t do an event without the necessary training so don’t eat during an event...
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