Training for endurance sports such as bicycling requires athletes to change their lifestyle, including diet. Because of the high intensity of caloric expenditures and demands on the body, cyclists in training should make certain modifications in their food. The training diet must include enough nutrients to support bodily functions. It must also be able to supply sufficient calories for energy and water for hydration.
Learn to Eat While on the Bike
Some cyclists have problems eating while riding. As part of training, cyclists should get used to being able to feed themselves without interrupting speed and rhythm. Some cyclists experience nausea or vomiting during or after eating while riding. It is important to find foods and eating intervals that do not upset the digestive tract, such as processed bread and liquids instead of raw foods or heavy solids. On competition day, riders should not eat anything that they have not practiced eating in training. Also, cyclists should be careful not to fill up their stomach just before the finish of a course so that they can finish stronger.
Balance Carbohydrates, Protein and Fat
Carbohydrates provide the material to make glucose, which is the energy source of muscle tissue. People who train regularly should eat between 2.5 and 3.5 g of carbohydrates per pound of body weight to maintain the proper glucose levels. Cyclists who train intensely and consume more calories can take in up to 4.5 g of carbs per pound. Eat healthy carbohydrates such as whole-grain bread, rice, yams, vegetables and fruit for the added benefits of vitamins, minerals and fiber. Avoid empty carbs like candy and cake.
Protein is essential for muscle health. Lean meat, fish, dairy products, eggs and beans are good sources of protein. Generally, cyclists should consume between 0.6 to 0.75 g of protein per body weight per day.
Fat is also important, because the body uses it for energy before it uses protein. Therefore, if enough fat is present, muscle tissue will not be used for energy. About 70 g of dietary fat per day is sufficient.
Drink Enough Water
One of the most important factors of staying healthy during training is to maintain proper hydration by drinking enough water throughout the day whether on or off the bicycle. Cyclists should drink before they are thirsty. The body can lose more than a quart of water per hour through sweat on a hot day. To determine the amount of fluid lost during a training session, cyclists can weigh themselves before and after a ride and adjust fluid intake accordingly.
However, avoiding overhydration is as important as avoiding dehydration. Too much water in the stomach can affect a rider's performance adversely.
Replace Lost Salt
Since sweat contains about a gram of sodium per quart, it is essential that bicyclists replace the salt as well as the fluid. Salt in the diet is probably enough to achieve this. Sports drinks consumed during training also contain enough sodium to replace any that is lost.
Modify Diet for Events
In general, bicyclists should consume 50 to 200 g of carbs one to four hours before a training session so that their stomach is empty for the ride. For a longer ride, eat more carbs closer to beginning and plan to consume about 50 g per hour during the ride. Afterward, eat carbs to help replenish glycogen in the muscles. Adjust this according to duration and difficulty of the ride.
Four days before a cycling event, increase carb intake to about 4.5 g per pound of body weight so that the body can store energy. Four hours before the event, consume 300 g of carbs. In the minutes just prior to the start of the event, eat another 45 g of carbs such as a candy bar. During the ride, have about 60 g of carbs per hour and sufficient liquid and sodium to replace fluid lost through sweat. After the ride, immediate consumption of carbs, calories and proteins over the next two days will help recovery.
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