Endurance cycling is known for testing the ability and fitness level of the best athletes from around the world. For endurance cyclists to reach their full potential and maximize performance, they must fuel their bodies with optimum nutrition. During an endurance cycling event, your body is burning a significant amount of calories. As a result, you must follow specific nutrition and hydration guidelines during the event to maximize performance, repair muscle damage and prolong endurance by fueling the muscles.
Calories
Endurance cycling can burn between 500 and 800 calories per hour, but that figure doesn't directly relate to the amount of calories you need to consume during the training ride or race. This rate of caloric burn exceeds the rate at which you can replace the calories on the bike without suffering digestive complications. A general guideline for calorie consumption during endurance cycling events is about 240 to 280 calories per hour. That amount can change based on the body weight of the cyclist or riding conditions. Choose foods with a gel or liquid consistency for easy consumption and ones that contain no refined sugars or saturated fats.
Macronutrients
While calories are a specific focus to nutrition and endurance cycling, the macronutrient breakdown of those calories is equally as important, according to the Hammer Nutrition website. During endurance cycling events, the majority of the calories burned will come from complex carbohydrates, but protein should also be included to support normal metabolic processes that prevent the breakdown of muscle tissue. Mix a carbohydrate food source, such as an energy bar and fruit, with a soy protein supplement to get the right percentage of carbohydrates and protein, recommends Vanessa Gregory in the article Winning Without Wheat, which appeared in "Men's Journal."
Hydration
Hydration and electrolyte replacement is an essential component to nutrition and endurance cycling. Most cyclists aim to consume 17 oz. to 25 oz. of fluid per hour. That total can change significantly based on environmental conditions, such as extreme heat or humidity. The hydration should also be mixed with an electrolyte replacement to promote healthy muscle function and prevent cramps. Electrolytes include sodium, potassium and magnesium and are found in sports drink mixes or electrolyte supplements.
Training
The golden rule for nutrition and endurance cycling is to test your nutritional strategies during training rides. Never try anything new on race day and trust your plan during the race. Implementing a different or new nutritional strategy during the race can potentially lead to gastrointestinal distress that can limit performance. Try different supplements during long training rides and experiment with the timing or serving size until you find a combination that fits your requirements.
Member Comments