Posted by: Dr. Tyrone A. Holmes | March 11, 2010

Cycling Performance Tip #7: For Rides Over Two Hours, Eat Something

At some point, if you ride long enough, you are going to get hungry and sports drinks will no longer be sufficient.  When this happens, a light snack may be just what you need.  If you do a lot of long distance cycling, experiment with different foods to see what works best.  Make sure you select foods that are easily transported on a bike. Also, make sure you practice eating while on the bike.  It takes some time to get accustomed to eating during a ride or race.  Try to eat 30 to 60 grams of carbohydrate per hour for rides and events over 60 minutes in length.  With high intensity efforts (e.g., racing), more carbohydrates are needed (i.e., closer to 60 grams).  With low intensity efforts, fewer carbs will suffice.  Common nutritional choices include solid foods such as bananas, sandwiches, cookies, energy bars and gels, and energy drinks such as Gatorade.

NEXT POST – March 15, 2010

Cycle Log: Intensity Phase Week 7

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