42 years
Hello, I am a biker ( I ride bicycle) we do rides for an avarage of 70 km , We ride for arround 5 to 6 hours. What would be my nutrition basic plan, before the ride,during the ride,and after the ride
Jul 14, 2014
This ride will definitely cause you to bonk if you don't replace carbohydrates, so snacking on the bike is essential.
As intensity increases it becomes more important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. If this is really planned as a slow, long training ride, that is not as important.
A 300 gram carbohydrate meal 3 to 4 hours before this ride helps "top off the tank" so to speak in terms of muscle glycogen stores.
4 days prior - balanced diet with 50 - 70 % Calories from carbohydrates andat least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride
4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat at least 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre-ride is recommended if possible
4 minutes prior - nothing special
during the ride - regular snacks, energy gels, or sports drinks to replace the estimated Calories burned per hour
post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride. fluids - one water bottle per hour, perhaps a bit more in hot weather
As intensity increases it becomes more important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. If this is really planned as a slow, long training ride, that is not as important.
A 300 gram carbohydrate meal 3 to 4 hours before this ride helps "top off the tank" so to speak in terms of muscle glycogen stores.
4 days prior - balanced diet with 50 - 70 % Calories from carbohydrates andat least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride
4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat at least 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre-ride is recommended if possible
4 minutes prior - nothing special
during the ride - regular snacks, energy gels, or sports drinks to replace the estimated Calories burned per hour
post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride. fluids - one water bottle per hour, perhaps a bit more in hot weather
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