Cycling is an intense endurance sport. According to the NutriStrategy website, a 195 lb. man may burn 531 to 1416 calories per hour while cycling, depending upon speed and difficulty, cycling vigorously outdoors. In preparation for a race, a cyclist may train four hours or more. Thus, a cyclist's training diet should be high in calories, rich in energizing carbohydrates, adequate in protein to retain lean body mass and provide plenty of fluids for optimal hydration.
Baseline Diet
Calorie needs vary for each person and depend on factors such as body weight and training intensity. Nancy Clark, M.S., R.D., sports dietitian, recommends that athletes consume 3,000 to 5,000 calories daily. However, according to the Nestle Nutrition website, long-distance cyclers may expend 7,000 calories daily. Weight maintenance may be the best gauge for caloric adequacy. Carbohydrates should make up about 60 percent and protein should make up 20 to 25 percent of total calories. The rest should come from healthy fats.
Carbohydrates
According to the Jane Kirby, R.D., American Dietetic Association spokesperson, carbohydrate requirements for athletes depend upon total time spent training and may be greater during training than for an actual competition. For example, athletes generally require 3.1 to 4.5 grams of carbohydrate per pound of body weight daily, which ia almost twice as much as non-athletes. For a 165 lb. cyclist, carbohydrate intake may be between 510 and 742 g daily.
Carbohydrate-rich foods include fruits, juices, milk products, breads, cereals and other grains, such as pasta, energy bars and glucose-enhanced beverages. During cycling, taking in more than 60 g carbohydrate per hour in the form of energy gels and beverages may compromise hydration and cause stomach upset rather than improve performance.
Protein
According to the ESPN website, endurance athletes, such as cyclists, require approximately 1.2 to 1.4 g protein per kg body weight. This is less protein than strength athletes, though more than non-athletes. For a 165 lb. cyclist, that equates to 90 to 105 g daily. Animal foods and soy products are complete protein foods, meaning they contain all of the essential amino acids and are the best choices. Examples include eggs, fish, meat, poultry, dairy products, soybeans and tofu. Soy, whey or egg-based protein powders in the form of a drink or bar are also high-quality sources. Protein-rich foods should be consumed throughout the day.
Foods High in Fat
Some articles mention "fat adaptation" or the process of adopting a high-fat diet for a few days prior to switching to a high-carbohydrate diet. Proponents believe that doing so increases the fat oxidation rate and spares carbohydrate reserves for better performance during training. This is a risky practice according to the Peak Performance website. Doing so may cause lethargy, mild headaches and fatigue during the high-fat diet phase; causing cyclists to have trouble completing scheduled training sessions and difficulty maintaining the desired training pace; causing a period of reduced training quality.
Hydration
Cyclists need to drink fluids before, during and after all training workouts. For rides lasting longer than 90 minutes, you may benefit from carbohydrates provided by sports drinks. Choose a sports drink that provides 14 to 18 g carbohydrate per 8 fluid oz. Beverages with higher carbohydrate content, such as fruit juices; delay the absorption of water, increasing the risk of dehydration, abdominal cramping, nausea and diarrhea. Experiment with different sports drinks during training instead of trying them for the first time the day of a race.
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