1. Determine Your Energy Needs
Most competitive cyclists do not physically appear to be in the category of big eaters when they walk, or ride, by. Appearances can be deceiving, since cycling is one of the most energy-consuming physical activities, therefore requiring some of the greatest energy stores. The energy your body needs to stay active and competitive is converted from the food you eat. While training, cyclists need to increase their caloric intake to match the energy needs of a given training session. As your training changes over time, so should your eating. Cyclists who train over longer distances need more energy stores that can be sustained over longer periods of time than those working on speed or strength, which are easily replenished after the workout.
2. Eat a Balanced Diet
For most competitive athletes during the peak of their training regimen, experts advocate a diet high in carbohydrates, protein and fat. Most of our body's energy comes directly from the breakdown of carbohydrates into glycogen. Cells use glycogen for energy needed to spur on performance. A given diet plan for a high-level athlete includes 40 to 60 percent carbohydrates. Grains, fruits and vegetables are high in carbohydrates. Fats, like butter and oils, are high in calories that are easily converted into energy during training rides. Fat should account for 15 to 25 percent of your daily intake. Finally, protein, which aids in muscle repair and rebuilding, should account for the remainder of your diet. Beans, nuts and meats are all excellent sources of protein.
While training, avoid processed or refined foods. Foods containing high fructose corn syrup or refined white flours and rice will all provide an energy kick but are considerably harder for the body to absorb than naturally occurring foods.
3. Monitor Weight Gain and Loss
Fatigue, injury and significant weight loss are all results of not having a high-enough caloric intake during your training. The result over time will be a negative impact on your performance. Cyclists traditionally have very low body fat, and many believe that the lighter you are, the faster you can ride. While there are ideal relationships between low body fat and high performance, extremes can lead to physical breakdown. The same is true for consuming more than your body's energy needs for training. Avoid consuming more calories than your body needs to complete a given training task.
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