By CTS Senior Coach, Rhonda Mayo
Proper nutrition is not a diet-it is a lifestyle choice; be careful NOT to become overly clinical about nutrition. My goal is to help explain how to match your nutritional intake to your caloric demands. One of the most disappointing feelings is running out of energy or ‘bonking’, energy comes from food and fluids- you have to keep it in balance. Endurance athletes spending 5-8 hours riding during a century need to follow these simple suggestions below:
Recommended grams of Carbohydrate per lb. of body weight in pre-exercise meals (carb suggestions based on amount of time you have before riding).
Weight
(lbs.) |
3-4 hrs prior
(1.5-2 g/lb) |
2-3 hrs prior
(1-1.5 g/lb) |
1-2 hrs prior
(0.5-1 g/lb) |
5-60 min prior
|
110
|
165-220 |
110-165
|
55-110
|
30-55
|
120
|
180-24 |
120-180
|
60-120
|
30-60
|
| 135 |
200-270
|
135-200
|
65-135
|
30-65
|
150
|
225-300
|
150-225
|
75-150 |
35-75 |
165
|
250-330
|
165-250
|
80-165
|
40-80
|
180
|
270-360
|
180-270 |
90-180
|
45-90
|
| 195 |
290-390 |
195-290
|
95-195
|
50-95 |
Good foods for pre exercise meals include: Oatmeal, Breakfast burrito with eggs and potatoes, fruit, pizza, pasta, rice, or PB&J sandwich.
During exercise you need to intake a minimum of 30g of carbohydrate and 12oz. of fluid EVERY hour! Experiment to see what you can digest and enjoy eating while biking; you can’t finish a century (and enjoy it) on liquids alone. By experimenting you may find that a Fig Newton or Snickers bar do the trick or even odd cravings like a baked potato or beef jerky.As long as you keep the fuel coming in your body can supply energy to your muscles and adequately cool your body to prevent overheating on a long Moab ride.
Recommended grams of Carbohydrate during exercise meals
| 30-60g per hour during exercise |
Total g of Carb |
| 1/2 PowerBar Performance bar (any flavor) and one PowerGel |
22g + 25g= 47 |
| One medium-size banana + a PowerGel |
30g+ 25g = 55 |
2 Fig Newton cookies and20 oz. sports drink (PowerBar Endurance)
|
24g + 36g = 60 |
After 100 miles you step off you bike and think…I’m done, but the most important part hasn’t happened yet- Post-exercise nutrition. The first hour is the most crucial time to replace glycogen storage in your muscles and promote repair…plus a good rule of thumb is- keep the fluids coming in (mixture of electrolyte and plain water) until you have to urinate.
Recommended post-exercise meals: within 30 minutes consume:
- 0.5 g carb/lb body weight
- 20 total g protein
Examples:
-16-20 oz. PowerBar recovery or 20 oz. chocolate milk
-2.5c Cheerios, milk, banana
-12oz. Lemonade, turkey sandwich
More detailed nutrition information can be found in Chris Carmichael’s book “Food for Fitness” available on amazon.com
CTS Senior Coach Rhonda Mayo currently trains endurance athletes for Centuries, Marathons, and Adventure races. Visit www.trainright.com for more information.
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