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To turn the pedals continuously requires a lot of energy, and a diet high in carbohydrate and low in fats is best. Carbohydrates are the main energy source in foods. Cereals, bread, rice, potatoes and pasta are rich in carbohydrate. Protein, fats, vitamins and minerals are also essential nutrients.
WHAT TO EAT AND DRINK-BEFORE,
DURING AND AFTER A RACE
Sports nutritionists recommend eating about two to three hours before competing.
This allows time to digest your meal so you won't get cramps during the
event. A pre-event breakfast might include cereal such as porridge, several
slices of toast and honey, orange juice or a dish of pasta.
During a race and on a training ride carry bidons filled with water or a carbohydrate solution, as well as food to nibble. Ideal food includes: pieces of fruit like apple and bananas, dried fruit such as sultanas and apricots, sandwiches with jam or honey, muesli bars or other sports bars.
The first hour after a race or training ride is crucial for refueling your carbohydrate reserves. Carbohydrate drinks, sandwiches and fruit are ideal.
Dehydration replacing fluid loss is also extremely important for recovery. Always remember to drink before, during and after riding. There are many commercially prepared carbohydrate solutions on the market, such as Exceed, Maximum, Polyjoule and Polycose, available from chemists and sports stores.
Keypoints
· Don't eat a heavy meal just before you ride.
· Drink fluid before, during and after a ride.
