"Energy Use In Cycling..."

"Proper Energy Use in Cycling Demands Knowledge and Planning!"

...When it comes to maintaining energy use in cycling, nutrition is your key success factor. 

In endurance sports there are a number of nutritional strategies that can help to boost performance, quicken recovery and ensure proper hydration.  That includes a proper diet for a sprint cyclist. These are certainly elements of bicycling that everyone should understand and practice.

A bicyclist's pre-ride goal is to be fueled, hydrated and comfortable.  Most riders find that the right time for a pre-ride meal is two to four hours before you launch you ride.  The closer to the time of the ride the less you can eat and still be comfortable. 

High intensity riding usually requires more time for digestion.
Your pre-ride meal should be high in carbohydrates to top off muscle fuel stores, moderate in protein and relatively low in fat and fiber for quicker digestion. 

For early morning rides or to further top off your physical fuel supplies in the hour before your ride, eating a Powerbar can be effective.  Drink an extra 16 ounces of fluids two to three hours before your ride.  Water, juice or a sports beverage are good choices.

During your bike ride consuming 30 to 60 grams of carbs per hour has proven to boost endurance and performance.  If you weigh closer to 100 pounds aim for 30 grams per hour.  If you're closer to 200 pounds then 60 grams per hour should be your goal.

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Experiment within this range to find what works best for you.  Remember, higher intensity exercise burns carbs faster.  Yes, it takes conscious effort, but fueling frequently is best during a hard ride.

A sport beverage high in carbs is the best to use during your ride.  You will be hydrating as will as consuming carbs.  The drink can be easily transported while you ride.

Here are some foods that are often used by athletes before and during exercise.  The food is followed by the number of carbs it provides:

Apple  20
Banana 25
Grapes (1 cup)  29
Fig Bars (3) 30
Bagel 50
Raisins (1/2/ cup) 57

Of course, energy bars are always a convenient choice.  Typical bars are around 70% carbohydrates, 20% protein, and 10% or less of fat by calories. Or you can look for bars based on the "Zone" diet.  They are packed with 40% carbs, 30% protein, 30% fat.  Many cyclists find the high carb bars easier to digest during rides.

Energy use in cycling tips:

  Maintain your energy level by eating a half energy bar per hour.

  Take the wrapper off the bar before you start your ride.  It avoids fumbling and possibly losing control of you bike.

  Hydrate! At 15 minute intervals drink some fluids - water or a diluted sports drink.

  Sample energy bars until you find one you like... before you ride!

  If energy bars are not your thing, carry fig bars, bananas, raisins, dried apricots and even a few bagels.

Replacing fluid lost as perspiration is critical for maintaining performance and preventing dehydration. 

Beware!  Drinking too much water or low sodium beverages during longer rides and in high temperatures, can lead to something called hypnatremina.  That is low blood sodium which can be dangerous. 

The American College of Sports Medicine suggests drinking between 6 and 12 ounces of fluid per 15-10 minutes during activity. 

Because of the wide variation in sweating rates it is a good practice to occasionally weigh yourself before and after a ride.  If you lost weight during the ride, drink more next time. 

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Each pound of weight is equivalent to about 16 ounces of fluid.  If you gained weight, drink less. 

Water provides the fluid your body requires, but without carbs.  Most juices and soft drinks are too heavy in carbs and can slow hydration.  Sports drinks can deliver the right level of carbs along with the required fluid and electrolytes.

Recommendation: Visit the follow web page for an energy calculator.  It calculates caloric intake required for energy use in cycling activities: http://chuck-wright.com/calculators/bicycle.html

When it comes to energy use in cycling you will improve both your health and your performance with proper nutritional planning.

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Chip Clark
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   Energy use in cycling