Fueling for Endurance Cycling July 11 2016, 0 Comments
Endurance cycling requires training and practicing your race-day routine, don’t forget to test and practice your fueling strategy as well. Photo Source: active.com
You know your training distances and splits. Your calendar outlines your training days and rest days. Now that your endurance cycling race is just around the corner, have you practiced your fueling strategy? You should.
Training and nutritional experts say your race day fueling plan is critical to your performance and recovery after the event. As you are developing your endurance cycling race-day routine, consider these helpful fueling tips.
1. Pre-Race. Start your pre-race fueling one to four hours before the race. The exact time depends on you and what you feel comfortable consuming prior to exertion and the time the event begins. Many races require an early start to your day, while your training may have been conducted later in the day. Make sure you are training at the same time the race will be conducted and practice your pre-race routine to learn what you are comfortable eating early in the morning. Experts suggest four grams of carbohydrates per kilogram of body weight or 4.5 kilograms for every 10 pounds.
2. During the Race. Just like you need to practice what you will consume in your pre-race routine, you also need to practice what you will eat during the event. Fueling during endurance cycling races is critical to your performance. Practice how you will carry the fuel source. How easy is it to handle while cycling? Is it possible to break the item into bite-size pieces? Foods that are all-natural and contain a mix of electrolytes, magnesium, and potassium are ideal. Products that are easy to eat and swallow without a lot of water are also critical. Finally, the fueling choice should taste good; you are more likely to use the nutrition source if it is easy to eat and tastes good. Training experts say that for races between one and three hours in duration, try to take in approximately 120 to 240 calories per hour. For endurance cycling events lasting three to six hours, consider around 250 to 400 calories per hour. For those longer events, you may need as much as 400 to 800 calories per hour to maintain your energy and performance over the long haul.
3. Post-Race. After the race it is important to fuel for recovery. The key to post race recovery is to consume the right nutrients within 20-30 minutes after the race ends. Consider taking in around 1.5 to 2.0 grams of carbohydrates per kilogram of body weight to help speed your recovery. Research suggests that some protein in your recovery meal may aid in the absorption of the carbohydrates.
Made from all-natural ingredients, easy to eat Electro-Bites have just the right blend of Sodium (190mg) , Magnesium (46mg), and Potassium (55mg) to fuel your endurance cycling race and optimize your performance.