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Pre-ride nutrition Much as it sounds like a good idea to load up on a huge breakfast before setting off on the ride for the day, this can actually do me more harm than good. If I eat within three hours of setting off on my ride this actually promotes faster release and depletion of both liver and muscle glycogen and can seriously inhibit my performance. I would have to eat the meal at least 3 hours before my ride to allow my insulin and blood glucose to normalize. After 3 hours, my hormone balance is restored and I wont be at risk for increased glycogen depletion. Since I will be starting my rides at 6am each morning and I will definitely not be getting up at 3am to eat, I will skip breakfast entirely. Even when I feel hungry, the feeling of hunger actually goes away as soon as I set off on my bike. Hydration during rides As a result of my training I have found that my body loses around 750 ml of water every hour when cycling at my tour pace (~30 kph), which I need to replenish while on the road. The way to find out how much water you lose during a ride is to weigh yourself before and after, and add the amount of water you drank to the difference. For example, Lets say I weigh 70 kg before a ride , and I drink 1.5 liters of water during my ride. After the ride I weigh 68 kg. I add the 2 kg total weight loss and the 1.5 L of water I drank together, meaning I lost a total of 3.5 L of water during the ride. I now know that next time I must drink 3.5 L on the same ride. Caloric intake during rides As I mentioned earlier, I will be burning around 600 calories per hour when cycling. Unfortunately my body cannot process caloric intake anywhere near the expenditure rate. Even if I were to eat 600 calories per hour, my body can only replenish around 200 calories per hour. My fat stores will make up the difference. A kilo of body fat contains around 7700 calories, so it I will burn a mere 370 grams of fat per day. For the full 14 days I will burn around 5 kg of fat, which is probably not so much as you would expect. As for the 200 calories my body can process per hour, I cant eat anything I want. I must avoid simple sugars (glucose, sucrose, fructose etc.). They are inefficient fuels for exercise, and will give me energy peaks and crashes, and cannot be absorbed by my body in amounts more than 100 calories per hour. These simple sugars are also health hazards if I consume them regularly. Instead, I need to take in complex carbohydrates. My body can absorb these at a rate three times higher than simple sugars, and I will get smooth, reliable energy without the peaks and valleys. I will be using Hammer Perpetuem as my primary caloric intake during my rides. This endurance fuel has been specifically formulated for multi-hour to multi-day events. I simply mix some of the Perpetuem powder into my water and I have all the food I need. If I have a tough set of hills ahead of me, or a strong headwind I may take a booster in the form of Hammer Gel - each serving contains 90 calories of concentrated carbohydrate energy. Electrolyte replenishment during rides Electrolytes are like the motor oil in your car - they dont make the engine run, but they are essential to keep things running smoothly. Electrolytes are chemicals that form electrically charged particles (ions) in body fluids. These ions carry the electrical energy necessary for many functions, including muscle contractions and transmission of nerve impulses. A sign of electrolyte depletion is when your muscles start cramping. During my rides, replenishing my electrolytes it is just as important as drinking water and taking in calories. I will be mixing Hammer Electrolytes into my water to keep my supplies replenished. After the ride My body doesnt have much time to recover after each ride - I need to be on the bike again the next day. What I must do is replenish my body with carbohydrates and protein as soon as possible after my daily ride. I will be consuming Hammer Recoverite directly after each ride. It supplies my body with the carbs, protein, glutamine, antioxidant and electrolytes it needs for a speedy recovery. A couple of hours after that I will be heading off to a local restaurant to devour a big meal.
What I will be eating and drinking Posted on July 06, 2013 When going on short bike rides I dont really need to take any kind of energy drinks or power bars. Thats because my body has enough energy stored to keep my muscles supplied for up to about 90 minutes. After that point I start getting very hungry, and my performance is affected. Because I will be riding for 4 to 8 hours every day during my tour, I need to replenish the water, calories and electrolytes I burn while exercising. I also need to consider what to have for breakfast, and what to eat to improve post-ride recovery time. I will burn about 600 calories per hour while on the bike, plus the regular 2500 calories my body needs per day. That means that on a typical day I will need an intake of 6000 calories to stay replenished.
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