With the 2017 Vuelta a España starting on Saturday for the pros and that now is the season for big summer rides for the rest of us. How does one fuel these big efforts, and how good are we at maintaining energy balance throughout multiple days of hard riding?
It's the rider's responsibility to know what products they can use within - and outside of the rules. USA Cycling hosts several “Talent Identification Camps” each year for riders ages 14-19 years. Athletes are exposed to skills, tactics, and power testing, but perhaps the most important presentation is from USADA - the U.S. Anti Doping Agency.
Your race season is ramping up and your focus is on performance, which requires proper nourishment and carbohydrate intake. A key part of macronutrinet planning is doing the math to count calories you need to keep building, to recover and get stronger, during race season.
As athletes, we all want to get the extra “edge”. We train smart, rest hard, eat properly, stay hydrated, all the things everyone should be doing to perform optimally. Let’s look at how to use a ‘functional food’ to aid recovery and performance.
Cycling Nutrition: With “off” season in full swing for many cyclists, the same questions always start pouring in, “how do I lose weight in the off season?” “How can I not gain back weight in the off season?” or “should I stop eating carbs?” The last one always floors me. No you should not stop eating carbs…
As the trend towards eating more real foods on the bike grows, I hear more and more questions about eating raw nuts, bars made with bacon and cheese or nut butters while racing or training. Let’s look to clarify why the average bike racer (not extreme ultra endurance events lasting over 15 hours) should not rely on fats as fuel during and immediately prior to competition.
You’ve learned as an endurance athlete just how many grams of macronutrients you need to perform at your top potential. Surprised by the carbohydrate requirements you struggle to feel like eating is not a job at times, I get it. I’ve been there. It takes attention to be on top of your nutrition as an endurance athlete, especially if you really have a lot of volume in your training, but there are healthy, and tastey ways to maintain the nutrition you need as a cyclist.
Delving into Matt Hayman’s Paris-Roubaix winning power file, we can see that pushing on the pedals over 6 hours, 9 minutes and 22 seconds required 6696 kilojoules of energy. What are the implications of kilojoules for cyclists and nutritional intake?