In our first article from our series on fueling for cycling we focused on the period of time before your ride or race begins. In today’s article we’re zeroing in on how to fuel better during your ride.
As we covered earlier, when ride intensity goes up, so to does your reliance on carbohydrate .
Carb intake should scale to the intensity and duration of your ride
Here’s what a scaled approach to carbohydrate intake looks like stretched over a timeline of possible ride durations .
Estimates listed are for hourly carb intakes beginning at the start of your ride.
Example: If your ride is three hours, shoot for about 75 g/hr of carbs in the first, second, and third hours of your ride.
Knowing you need to eat more carbs on the bike is one thing, getting it done consistently is another.
We’re going to outline four training skills to help you nail the basics of fueling every time you clip in.
Understanding carbohydrate density is key for choosing the best ride food.
Experiment with a variety of options to find the most palatable combinations.
Develop a plan for how and when you’ll access food in your pockets.
Eating a lot on the bike takes practice. Make a plan to train your gut
We’ll kick things off by getting more familiar with the concept of carbohydrate density.
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- Brooks, G.A., IMPORTANCE OF THE ‘CROSSOVER’ CONCEPT IN EXERCISE METABOLISM. Clinical and Experimental Pharmacology and Physiology, 1997. 24: p. 889-895.
- Jeukendrup, A.E. and M. Gleeson, Sport Nutrition. 2019.
- Miall, A., et al., Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption. Scandinavian journal of medicine & science in sports, 2018. 28: p. 630-640.