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Event Guide to Cycling Nutrition

October 11, 2016
Event Guide to Cycling Nutrition

With help from SIS, below is a quick and simple nutritional guide to help you get the most out of your ride, whether that’s a race or just a challenging ride with mates.

Train like you race

No matter the distance of event or ride you’re planning to tackle, your training and nutrition require proper thought. Smart choices in nutritional strategy will ensure those hard-earned miles are not wasted.

As rides get longer, nutrition becomes all the more crucial to ensure you don’t just finish the ride, but that you enjoy your time in the saddle too. This guide will help you fuel that chosen sportive and the training days leading up to it.

fullpage Event Guide to Cycling Nutrition SIS BikeExchange 2017 1

Fuel your training

Just like your bike setup and choice of clothes, testing and proving your nutrition strategy prior to the big event is essential.

Breakfast time: This is more involved than figuring what energy bars and gels to use on the ride, and starts with your choice of breakfast. As the most important meal, you need to make sure what you eat works for your stomach, is easy to digest in the early hours of the morning and provides long burning energy.

On the bike: Once riding, it’s crucial to maintain your hydration and energy levels. You’ll want to get comfortable with refueling while on the bike, so practice drinking from your bottles and find a food that you can open and consume easily on the move.

Carbs: Your body only stores enough carbohydrate for up to 90 minutes and so you’ll need to intake up to 60g of carbs per hour of exercise to keep the muscle glycogen topped up. If you’re not used to this, it’s important to test it out to ensure your body will handle it.

Sweat it out: How much you sweat will dictate your fluid requirement. The goal is to not lose any more than 2-3% of your body mass after a hard training session. Weight yourself before and after, and be sure to drink a fair bit more if your weight magically drops after a few hours.

Basic nutrition guide during training:

Pre Training During your rides Post Training
Hydration Ensure you are fully hydrated. Drink 500 – 100ml fluid in the build up to your training ride. Use SiS GO Electrolyte or SiS GO Hydro to increase fluid retention Work out how much you are sweating (per hour) and aim to replace this. This usually falls within 500-1000ml per hour depending on temperature. For shorter rides, use SiS GO Hydro to replace electrolytes lost through sweat To ensure that you are fully recovered to train again, aim to replace 150% of the fluid volume lost through sweat. Always make sure to weigh yourself before and after your training rides.
Energy For longer training rides, aim to increase carbohydrate intake on rest days and in the build up. Use SiS GO Electrolyte between meals to increase glycogen stores, practicing for pre race carbohydrate loading. For shorter training rides, focus on electrolyte and fluid intake. For longer rides, aim to take on 60g of carbohydrate per hour using a combination SiS GO Isotonic Energy gels and SiS GO Electrolyte. Find out the combination that works for you during training. N/A
Recovery Ensure that you rest well between rides as this is where adaptations take place. Overtraining is common in endurance athletes. Aim to get the same amount of sleep throughout your training period. N/A Post-training recovery starts within 30 minutes of finishing your ride. Take SiS REGO Rapid Recovery to replace glycogen and electrolyte stores and rebuild lean muscle. Finally, ensure that your post training meal contains balanced carbohydrates, protein and vegetables.