Ten Nutrition Tips to Get the Most Out of Cycling

 

Sis know a thing or two about nutrition and they are the proud sponsors of Lizzie Armistead and the Boels-Dolmans team.  Here they give us some tips on how to fuel for training, racing and recovery.

 

Lizzie Armitstead wins BC National Road Race


Carbohydrate load before endurance rides

 

Boost your muscle glycogen stores by increasing overall carbohydrate intake in the 48 hours before a race or event lasting over 90 minutes. This delays the onset of fatigue and can prevent you from “hitting the wall”. To achieve this, increase carb portions at meal times (e.g. rice, potatoes, pasta, cereals), and add carb snacks (e.g. cereal bars, fruit) between meals, or drink carb fluids (SiS GO Energy) alongside meals.

 

Train as you race

 

Practice makes perfect. Testing nutrition strategies before race day is essential to ensure you are comfortable with your breakfast, confident at consuming food and fluid whilst cycling at speed, capable of digesting up to 60g of carbs per hour and aware of your sweat rates which influence fluid intake.

 

Consume a carbohydrate-based breakfast in the morning before training/racing

 

Liver glycogen stores decrease overnight, which is the main source for maintaining blood sugar level as you sleep. A carb breakfast around 2 hours before the start of an event tops up liver glycogen stores, helps ensure you are fully fuelled on the start line and leaves sufficient time for digestion.

 

Enjoy your riding by taking on the right fuel

 

Hydrate prior to the start

 

Try and drink 500ml-1000ml of fluid between when you wake up to when you begin your event. This helps you to be fully hydrated before the start. An electrolyte solution such as SiS GO Electrolyte or SiS GO Hydro increases fluid absorption and retention, preventing excessive urinary volume.

 

Caffeine intake before or during can provide a boost when it’s most needed

 

Caffeine can benefit endurance performance through altering muscle metabolism and increasing mental alertness, giving an extra boost when it’s needed most. It’s important to try caffeine in training before a race to assess your own individual response

 

Refuel at a steady rate, don’t wait until you feel fatigued

 

Consuming carbohydrate using a little and often approach provides a steady supply of energy to the muscles and prevents gastrointestinal distress. A typical strategy is to consume energy bars during the less difficult parts of a race (flats) and gels during the tough parts (hills).

 

Aim for 60 grams carbohydrate per hour

 

Carbohydrate is the main energy source during moderate and high intensity exercise. Most people can utilise up to 60 grams per hour. This can be achieved through food sources, energy bars, gels and fluid depending on personal preference.

 

Rehydrate using an electrolyte drink

 

An electrolyte fluid replaces electrolytes lost through sweat, stimulating thirst and promoting fluid absorption and retention.

 

Cycletta rides - social and safe

 

Don’t underestimate the importance of recovery

 

Recovery post exercise is essential to replace the muscle glycogen used, stimulate muscle protein synthesis and replace lost electrolytes. SiS REGO Rapid Recovery is formulated with these goals in mind to aid training adaptations and recover ready for the next session.

 

Recovery starts immediately after exercise

 

Your metabolism is still lifted 30 minutes post exercise, and making the most of this the window of opportunity is very important. Use SiS REGO Rapid Recovery for a carbohydrate and protein combination following endurance sessions, or SiS Whey Protein following resistance-training sessions.

 

We'll have more from the women who ride for Boels-Dolmans but if you can't wait you can download the book from here.

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