CYCLING PERFORMANCE TIPS -

bike75.gif (2872 bytes)

CYCLING PERFORMANCE TIPS

Last updated: 1/25/2020

HOMEMADE RECIPES
snacks and energy bars

Energy bars are a convenient source of Calories for use before, during, or after exercise. Most contain about 200 calories per serving/packet. Originally intended to be a convenient energy sources for refueling during workouts, markets have developed for bars before and after workouts, for women, for those trying to lose weight, for those on 40-30-30 diets, and for those on low-carb diets. Carbohydrate is the most important and usually main source of energy for during-exercise bars. Bars marketed for recovery (after exercise) often contain protein, generally about 20% of calories. Although claiming that protein enhances recovery, the science is light. The only mineral additive that has consistently been shown to be important for athletes is sodium. Other ingredients such as anti-oxidants, electrolytes, vitamins, minerals, amino acids, and herbs are of questionable value.

And of course there are the usual questions such as the following (fill in the name of any commercial product):

Q.I just read your article on "CYCLING PERFORMANCE TIPS - Optimizing Personal Athletic Performance - >ENERGY BARS, ENERGY GELS - ARE ADDITIVES HELPFUL??" and was wondering if you had come across the "Access Bar" from Melaleuca? I have been recommended this to help with training as it is supposed to help the body access the fat >supplies at the outset of exercise rather than glycogen. I have attached a link to a document that I found on this and was wondering what your opinion was. - MM

A.Putting up a lot of metabolism pathways on a webpage is a red flag that there may not be any real facts to back up the claims. They can can wow the reader, but the real question is whether they have tested 6 riders using this product with 6 using plain old coca cola or other enegy supplements you can buy over the counter. The later (a test in the field or under real life conditions) is the only way I know of to prove that the extra $$ you are spending are getting you any significant benefit on the bike.

The following are several interesting ideas for homemade snacks to take on that next ride. They not only can provide some taste variety, but they are definitely easier on the wallet than the commercial energy bars.The following recipes are generally low or non fat (except those containing peanut butter). However, palatability - improved with a little fat - is often important to keep one eating during a ride, so try to find the balance for your tastes.

Off the shelf products:
- bananas
- peanut butter and jelly sandwiches
- Fig Newtons
- Pop Tarts
- relatively low-fat chocolate bars like Milky Way.
A few rider suggestions. (Although I think the runny breakfast sandwich is a bit too much.)
Puddings (fat free)
- Make with skim milk for a fat free, high carbo treat on the bike.
- 4 ounces = approx. 100 Cal and 22 grams of carbo
Brownies (fat free)
- Follow the directions on the premixed package, but substitute 1 banana and 1/2 cup nonfat yogurt for the oil and eggs. Be careful with nuts and toppings which will add loads of fat.
- 1 average serving = 100 Calories and 18 grams of carbo
Dry cereal in a sandwich bag - Capt. Crunch, Cinnamon Apple Cheerios
- 1 ounce = 110 Cal and 25 grams of carbo
Pancake Sandwich
- Toast or microwave 2 frozen pancakes (waffles)
- Spread with jam and wrap in a baggie
- 2 - 4 inch pancakes + jam = 195 Cal and 35 gram of carbo
Energy "gel"
- Mix an energy drink at 5 times the recommended concentration (cytomax tropical fruit was the brand mentioned) and then carry a second water bottle to wash it down.
Not quite cheesecake
- Sandwich shortbread cookies with non fat cream cheese and raspberry jam. The three components can be carried separately and mixed during stops as well.
Commercial squeeze tubes (refillable)
- fruit prepared as baby food
- bananas and peanut butter mashed together
- peanut butter and banana flavored energy gel
Trail putty
- 1/2 cup of peanut butter
- 2 tablespoons honey
- 2 1/2 tablespoons dried non fat powdered milk
- 1/2 cup raisins
- Roll into a log, then roll in coconut or chocolate.
- Chill and then wrap in plastic wrap.
Homemade energy balls
A few ideas for a home made on-the-bike snack that you can tailor them to fit your own unique dietary preferences. And you can store them in the freezer for up to 3 months.
Four blender ideas - for before or after the ride
- 1)
  - 1/2 cup orange juice
  - 1/2 cup pineapple juice
  - 2 bananas
  - touch of honey
- 2)
  - plain non fat yogurt
  - skim milk
  - banana
  - pineapple chunks
  - ice cubes
- 3)
  - milk
  - orange juice
  - bananas
- 4)
  - cranberry juice
  - orange juice
  - strawberries
  - pineapple chunks
  - bananas
  - frozen fruit bars ice cubes
Muffins These may be the ideal cycling snack. It's just a handful in size, and can be tailored to your needs. The only drawback is that they tend to crumble the longer they are in your jersey. Here's one recipe for an example:
Oatmeal raisin muffins
- 1 1/2 cups whole wheat (or white) flour
- 1 cup uncooked oatmeal
- 1 tablespoon baking powder
- 3 tablespoons sugar (try honey if you'd like)
- 1/2 cup raisins (other fruits are optional)
- 1/4 - 1/2 cup nuts if desired (they are high in fat)
- 2 egg whites
- 1 cup non fat milk
- 1/4 cup vegetable oil
- Preheat oven to 400 F. Mix flour, oatmeal, baking powder, sugar, and raisins in a large bowl. In a second bowl beat egg whites, then stir in milk and oil. Add liquid to flour mixture and stir till blended - do not overmix. Bake 15 to 20 min. until muffins spring back when touched.

HOMEMADE SPORTS DRINKS

For many years it was believed that a 2.5% concentration (glucose or glucose polymer molecules) was the maximum that could be tolerated without delaying gastric emptying and producing nausea. However a recent study of cyclists demonstrated normal gastric emptying with 6 to 8% solutions, and nausea occurred only when concentrations were pushed above 11%. The old standbys - fruit juices and cola drinks - have a sugar concentration of around 10% (a typical carbonated drink will contain 38 grams of sugar per 12 ounces with 140 Calories). Although sports drinks supplemented with glucose polymers can provide more Calories per quart at the target 10 - 11% concentration, studies have failed to demonstrate a performance advantage of complex carbohydrate drinks over those compoced of simple sugars if the same total Calories were ingested. The advantage of the polymers is the absence of a sweet taste and nauseating properties of high concentration glucose drinks, which can be a barrier to maintaining an adequate fluid intake.

Many people enjoy their own homemade versions of commercial sports drinks. The basic recipe is not complicated and homemade sports drinks can provide all of the same benefits when mixed properly. Gatorade (tm) is formulated to give the following per 8oz serving:

14grams Carbohydrate (5.9%)
110 mg Sodium
30mg Potassium
52 Calories

Alternatives to this commercial product can be made using one of the following recipes:

Recipe #1

10 tbs. sugar (5/8 cups or 120 grams)
.75 tsp Morton Lite salt (4.2 grams)
1 package of unsweetened Coolade mix for flavor
Water to make 2 liters

Nutrition Information (per 8 ounces). The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration.

14.2 grams carbohydrate (6%)
53 calories
103 mg Sodium
121 mg Potassium

You'll notice that the amount of potassium is quite a bit higher than Gatorade, but the rest is pretty close. As excess potassium is eliminated from the body by the kidneys, and some experts feel a high potassium helps to minimize muscle cramps - and hypertension if taken long term - this is not necessarily bad. However, if you wanted to reduce the potassium to the level of a Gatorade product, another option would be to use 1/2 tsp. each of regular salt and the Morton Lite Salt. This would change the composition to:

104mg sodium
40mg potassium

Recipe #2 (if you wanted to reduce the amount of potassium, or simply didn't want to buy some Morton Lite Salt

1/2 cup orange juice
9 tbs. Sugar
3/8 tsp Salt
Water to 2 liters

Nutrition Information (per 8 ounces):

14.4 grams carb (6.1%)
104 mg sodium
28.4 mg Potassium

(you could substitute 2 tbs. of lemon juice for the orange juice and it would come out the same - or at least close).

Recipe #3 (using cups and quarts)

4 tablespoons sugar
1/4 teaspoon salt
1/4 cup boiling water
1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice
3-3/4 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.

Yield: 1 quart

Nutrition Information (per 8 ounces):

Calories - 50
carbohydrate 12 grams
sodium 110 milligrams
potassium 30 milligrams

Recipe #4 (if you prefer an all fructose drink)

125 mL (1/2 c) orange juice (or other sugar-containing beverage)
125 mL (1/2 c) water
0.25 mL (pinch) salt

Nutrition Information (per 8 ounces):

Calories - 59
carbohydrates 14 grams
sodium - 118 mg

Recipe #5 Lemon-orange sports drink

1 caffeine-free lemon tea bag
Water
2 tablespoons sugar
1/8 teaspoon salt
4 tablespoons orange juice

Bring 16 ounces of water to a boil.
Steep lemon tea bag.
Dissolve sugar and salt in the tea and let cool.
Combine the tea and orange juice and chill.

Nutrition Information (per 8 ounces):

Calories - 60
carbohydrates - 15g
sodium -130mg

LINKS

I have found several other links with suggestions you might want to review.

Energy bars and drinks specifically for the cyclist.
And a few ideas elsewhere on this site.

Questions on content or suggestions to improve this page are appreciated.
Cycling Performance Tips
Home | Table of Contents | Local Services/Information