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CYCLING PERFORMANCE TIPS

  Last updated: 11/18/2012

NUTRITION FOR TRAINING AND PERFORMANCE
Developing your own nutrition program

(Training, Pre-event, during the ride, and post-event)



The following basic nutrition plan for the competitive athlete is based on an understanding of the principles of the physiology of nutrition covered elsewhere.

To review, the most important of these concepts include:

Having a plan and then sticking to that plan is the formula to ride at your best. It has been shown that if you wait until you feel you need to drink or eat, you are already behind the curve - and then will never catch up. So you should aim for at least 1000 ml of fluid per hour and, if you are riding more than 2 hours, 90 grams of carbohydrate supplementation as well. You can read more on replacement at Sports Drinks.


RECOMMENDED NUTRITION PLAN

The following comments are intended for maximizing glycogen stores for competitive events and long distance recreational rides. They are NOT meant as a general prescription for 1 to 2 hour weekend outings. Specific recommendations based on type of ride can be found elsewhere.

First, let's review a few tips that can be of benefit in a nutritional training program.

BASELINE TRAINING DIET (the weeks and days before the event) PRE-EVENT INTERVAL (4 days to the event)
4 days prior to the event
4 hours prior to the event
4 minutes prior to the event
DURING THE EVENT POST EVENT
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Cycling Performance Tips
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