Nutrition for Normal Training
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The long kilometers and hours of training undertaken by elite cyclists calls for a high-energy diet - high in protein, vitamins and minerals, and high in carbohydrate for muscle fuel stores.
Adequate carbohydrates maintain a strong immune system and prevent riders breaking down mid-season.
Clever timing of meals and snacks to enhance muscle glycogen restoration is also very important and should be done on a daily basis.
With the amount of food required, it can be hard to rely on three meals a day. A dietary study of elite male cyclists estimated their average daily energy intake at over 26 000 kilo joules. This was only possible by a pattern of constant 'grazing' over the day.
Cyclists need to include sources of iron such as lean red meat, chicken, fish, green vegetables, whole grain cereals and fortified products such as breakfast cereal regularly in the diet.
Food and Fluid Needs During Long Rides
Fluid needs will vary according to exercise intensity and environmental conditions. Fluid losses of approximately 300 ml/hr to 1200 ml/hr are reported in the literature but in some conditions, losses are expected to be much higher. Cyclists can estimate their own fluid losses by weighing themselves before and after riding. Each kilogram of weight loss is equivalent to one litre of fluid and shows the net deficit at the end of the session. The volume of any fluid consumed in the exercise session should be added to this deficit to estimate total fluid losses during the session. For example, a cyclist who finishes a session 1kg lighter and has consumed 750 ml of fluid has a total fluid loss of 1750 ml for the session, and has a remaining fluid deficit of 1000 ml (1 litre).
Aim for about 30-60 g of carbohydrate per hour.
Commence carbohydrate early in the race or training session to avoid low stores in the latter stages of the ride.
50g Carbohydrate
800-1000 ml sports drink
2 carbohydrate gels
3 medium pieces fruit
2 cereal bars
800 ml cordial
500 ml juice
50 g jellybeans or jelly suckers
1 jam sandwich
On the bike, a range of solid and liquid forms of sustenance is possible. Sports drinks are a great choice - providing both carbohydrate and fluid. In hot conditions, when fluid needs outstrip carbohydrate needs, you may require additional fluid such as water. Portable foods include bananas, dried fruit, sports bars, cereal bars and gels. Good nutrition practices are just as important for training as competition.
Competition Nutrition And Pre-Event Meals
The aim for all cyclists should be to start races with carbohydrate and fluid stores well stocked. In most situations, combining your usual carbohydrate intake with light training or rest 24-36 hours before racing will be sufficient to fully stock carbohydrate stores. In some situations, special strategies to carbohydrate load may be required.
The pre-event meal is important for topping up stores and for keeping the stomach comfortable during the race.
• Have a normal-sized meal approximately four hours before the race and a snack one to two hours before the race.
• If your race is early in the morning, have a high carbohydrate meal the night before and a snack one to two hours before the race.
• Choose high-carbohydrate, low-fat foods to ensure easy digestion and to top up carbohydrate fuel supplies.
• Experiment with the type, timing and amount of food that works best for you.
• Include fluid with all pre-race meals and snacks.
Carbohydrate loading is a method of eating which helps to optimize the amount of glycogen stored within the body.
Carbohydrate loading requires a very high carbohydrate intake.
Hints for carbohydrate loading:
* Reduce your training load by 50% going into the last week before an event and then by another 50% over the last 3 days.
* Consume 8-10 g of carbohydrate per kilogram body weight for 72-hour before the event.
*Be extra careful with fat intake! Over consumption of food may cause gastric problems in the short-term, and weight gain in the long-term.
Elite riders competing in strenuous events require approximately 7 000 calories a day to stay at the top of their game. Ensuring that they eat enough is a job for a small army of support people.
A breakfast should consist of pasta and protein, such as risotto and chicken breast. A little protein helps to break down carbohydrates and replenish and maintain carbohydrate storage.
The pasta is cooked just enough to be firm, with extra-virgin olive oil. Fresh Parmesan cheese can be grated over the pasta along with shredded basil. Riders sometimes add an egg over their pasta or a side omelette with chicken or lean steak – no cheese or ham. Breakfast also typically includes toast, fresh juice, fresh fruit and coffee.
Lunch is usually prepared in advance to carry in the rear pockets of their jerseys. Energy bars are essential. Then of course there’s fresh fruit, such as bananas and peeled apples (the peels can cause upset stomachs from the high fibre content). Riders can also eat small sandwiches that typically contain honey and chopped bananas or smoked turkey with a little cream cheese and honey.
Within half an hour of crossing the finish line, they eat baked or boiled potatoes, pasta, rice, or a cereal such as muesli.
In the evening they eat a bigger meal. Dinner typically consists of meat – beef or poultry trimmed of fat – or fish, to provide essential iron and amino acids. Dinner includes a lot of pasta, sometimes with roast potatoes containing olive oil, fresh rosemary, and garlic.
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