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What is the best food for a cyclist to eat thats road racing an hil climbing? |
What is the best food for a cyclist to eat thats road racing an hil climbing? It's the lowly and always available BANANA! things like pasta will keep you going through the day I make what is known as 'bonk' bars, no that is not rude, it is the name of a high energy bar, similar to fruit flapjacks. I have recipe if you like, but there are many on the net, Eat chips and ham and crisps and chocolates and chicken and all the junk food! I'm thinking that diabetic food is best.. what does that mean? slow absorbing carbs things that control blood sugar peanut butter tofu soy products In races of one or more days the timing of food intake has to be adapted to the daily rhythm of competition. The dietary goals for a cyclist on race day might be: 1. Sufficient intake of macronutrients, especially carbohydrates, before, during and after racing 2. Sufficient intake of fluids and electrolytes during the race 1. BREAKFAST Three hours before the race, a breakfast would be composed of: pasta or rice; omelette, cooked ham, cheese; cereals with yoghurt or milk; toast, bread with jam, honey, margarine; fresh squeezed orange juice, coffee or tea 2. RACE MEAL The cyclists will be supplied with food during the race depending on its duration. Some food will be carried by the cyclists from the start and two more meals are taken during the race. All of them are composed of: 7-8 pieces of fruit, sweets, energy bars, biscuits, cakes, etc. The supply of liquid is constant throughout the race. The cyclists go to the Team Director's car to take water, water with glucose and electrolytes, or glucose polymers. 3. AFTER RACING Immediately after the race cyclists will consume water with glucose and electrolytes and solid foods (cereals and foods with a high glycaemic index). The supply of beverages with high concentrations of carbohydrate (over 12 per cent) and the use of high glycaemic index foods after races enables glycogen to be replaced very quickly. During the first two hours post-exercise replacement and storage of glycogen in the muscles is much faster than at other times. Cyclists should consume at least 100g of carbohydrate in these first two hours and continue to take 50g every two hours thereafter. 4. DINNER The evening meal would comprise: mixed salad; pasta or rice; meat, fish or chicken; yoghurt, fruits and sweet dessert (rice pudding, apple tart, fruit salad, etc). In this way cyclists are provided with a balance of micronutrients, with a high percentage of carbo-hydrate. Another important nutritional consideration is the maintenance of proper hydration. During long races in high temperatures, sweating rates of 3.5 litres per hour can occur. For this reason, during these hot stages, cyclists must attempt to drink as much as six litres in total per day. Benjamin Fernandez Fundacion Deportiva Municipal, Aviles, Spain and Team Physician, MAPEI-GB Cycling Team, Sports Science Update |
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