Cycling is unique. There’s something special about the ride, about the thrill; the relaxation coupled with the challenge. If you’re an athlete, exercise enthusiast, or casual participant, the appeal is no different.
But I suppose I’m preaching to the choir.
The cycling experience is not all that sets it apart. It’s also a particular type of exertion that demands a particular type of nutrition. As riders begin to elongate their rides and augment their stamina, they begin to appreciate the demands that a ride will place on them and their bodies.
That’s where Christine Turpin comes in. Christine is a Registered Dietitian (RD) specializing in sports nutrition, and through her company “Nourish 2 Perform”, she counsels clients of all types, from law enforcement agencies to athletes of all levels and ages.
Christine also assists clients with Celiac Disease (an affliction linked to the body’s negative reaction to gluten), as well as advising in weight management. Athletic Performance, Inc. and Stevenson University both seek out her consultation on nutrition.
Since this schedule leaves her with tremendous amounts of free time (reading my sarcasm?), she also contributes to the Women of the “Washington Redskins” blog and a site called “Run Farther & Faster”.
Needless to say, Christine has made fitness and nutrition her life. She was an athlete in high school, and continued on as a collegiate All-American field hockey player. Like so many other riders, Christine began as a self-described “running junkie” who was later introduced to cycling. Though still an active runner (with a half-marathon approaching in March), she also likes to mountain bike with her husband, lifts weights, and participates in spinning and X-Factor classes.
She also knows very well that cycling’s nutritional demands are as unique as its appeal, and according to her, it’s “fueling and hydration [that] are key areas of focus to a cyclist!”
“Hydration needs to be done around the clock,” she adds, “and fluid recommendations vary between riders. The weather, altitude, individual sweat rates, duration and intensity of rides are all factors that play an important role in hydration. Keep in mind, thirst is not a good indicator of hydration, and if you are thirsty you’re already dehydrated. Once you are dehydrated your cycling power can plummet and it can even be detrimental to your health.”
Riding a tour also requires certain considerations in order to keep the riding fun and comfortable for the cyclist. Christine emphasizes that long days and consecutive rides can really sap electrolytes, which must be replaced. She says, “If a ride is less than an hour, water is plenty. However, if a ride is longer than an hour, I recommend alternating sipping water and a sports drink.”
Here are Christine’s general guidelines for riding:
• Drink 16 ounces of water 2 hours prior to hitting the road
• Consume 8-10 ounces every 20 minutes (~ 1 ounce = 1 sip)
• Drink 16-24 ounces for each pound body weight lost during a ride
She also recommends that riders take advantage of the many rest stops spread throughout the tour: “Make a pit stop at the designated rest stops to power up. But remember, this is not a pass to go crazy and sample a little of everything. You have to get back on the bike! Too much food will direct blood flow to the stomach and not the muscles. This creates an unpleasant situation for that uphill climb right after lunch!”
Finally, it’s also important to fuel after your ride, she says. “Within the hour of finishing your ride, consume a snack to start replenishing your body’s carbohydrate stores for the next day’s ride. My favorite portable post-ride drink is low-fat chocolate milk. Chocolate milk has the appropriate carbohydrate and protein ratio for recovery.”
With so many healthy avenues by which a cyclist can stay on top of his or her nutrition, Christine warns against “quick fix[es] or gimmick[s] which will ensure stellar athletic performance.” Instead, “To reap the benefits of high performance, the athlete must train through hard work, consistency and fuel the body through good whole nutrition!”
Click here to see Christine’s article on cycling and nutrition.