Cycling is an effective way to burn calories, especially when you add hills, sprints or long rides into your cycling repertoire. A 155-lb. person will burn 422 calories during a light ride at 10 to 11.9 mph. Ramp it up to a vigorous 14 to 15.9 miles an hour and your caloric burn shoots to 704 calories. Just like your car, your body requires fuel in order to perform hard efforts and burn calories. The key is to provide your body with enough calories to produce energy, but to avoid eating too many calories, which can get in the way of your weight loss and training goals.
Carbohydrates
The main food that your body uses for fuel during cycling is carbohydrates. When you cycle at a low to moderate effort, your body will use a combination of fats and carbs, but when you cycle at harder efforts or go on long rides, your body depends on carbohydrates, which it turns to glycogen to feed your working muscles. Cyclists who ride and compete often should eat slightly more carbohydrates then the average recreational rider.
Food for Short Rides
When you're on the bike for less than two hours or just doing an easy or recovery ride, you don't need to consume an excess of calories. The key with rides like this is to just consume enough to restore any glycogen lost while you were asleep, if it's an early morning ride, and to keep you feeling full during the ride. Consume 200 to 300 calories before the ride and resist coming home and eating much after. Eat complex carbs and some fiber to keep you full. Reach for cereal, a banana, yogurt or oatmeal.
Hard Rides or Races
During races and hard rides, your body will be burning carbohydrates, so the key is to consume them beforehand and then continue to eat during the ride. Aim to replenish 200 calories every hour during the ride, mainly through carbohydrates. Try to consume 400 to 600 calories three hours before the ride to give your body plenty of time to digest. Consume about 1 g of carbohydrate per pound of body weight. You can rely on sports gels and drinks to help you get enough carbs.
Centuries
During a century -- a 100-mile ride -- you will need to consume more than gels and sports drinks. Consume more real foods like sandwiches to help you meet your caloric goals and try to replace 200 calories an hour on the bike. Plan to eat a few hours before the ride and take in about 500 calories. Avoid heavy, greasy foods or too much fiber, which can slow you down and cause an upset stomach. Add some protein to your breakfast, such as oatmeal or eggs, to help slow digestion. Other good choices are fruit, yogurt and pancakes.
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