Eat Early
If you think about ditching breakfast before a 100 mile ride – think again! You’ve heard it before and I will tell you again, breakfast IS the most important meal of the day. Glycogen is the storage form of carbohydrate (CHO) and our stores are depleted after a night’s sleep. Breakfast is the first opportunity to provide fuel to the muscles and without it you won’t be able to pedal very far or fast!
Consume Often
The liver and muscle store a limited supply of glycogen (1,800 calories). This is why cyclists should plan to refuel every hour along the course. The American College of Sports Medicine recommends 30-60 grams of carbohydrate per hour of exercise. Foods or drinks with different carbohydrate combinations (i.e. glucose + fructose) work best.
Example: 16-ounce sports drink + handful of pretzels or two fig cookies + one cup of grapes. Under eating CHO can impact performance and too many CHO (above 60 grams) may cause nausea and bloating. Focus on eating light while on the bike.Drink Up
Although there is not a ‘one size fits all’ policy, general guidelines are to consume water with a ride under an hour but be sure to sip a sports drink during a century! The best sports drink will replace sodium, contain carbohydrates and taste good.
If you are a cyclist who dilutes sports drinks – stop! The sports drinks are formulated to facilitate absorption of fluids, preserve electrolytes and provide energy. Beware of drinking fruit juice while in the saddle, its high CHO content can lead to gastrointestinal distress! Goal: Drink enough fluids to minimize loss of body weight.
Stick with What You Know
Practice new eating routines before the big ride and don’t try any new foods or drinks during (or shortly before) the actual century. If you have never slurped a Caramel Ribbon Crunch Frappuccino ® from Starbucks, the day of the century is NOT the time to start.
Fuel On!
Christine Turpin, RD, LDN, CSCS