Fuel for the fire

December 2010

Mark Moroney

Foyle CC

Why do it?

Even if you ride mainly for fun eating and drinking are important to keep pedaling. 

If you don't stay hydrated and fed you may feel badly before your ride is over.

The weekend warrior or racer can run out of energy on hilly, demanding and/or long rides

Eat and drink to avoid bonking or hitting the wall Using the right fuels to keep you going will make every

ride even better.

Before you start

• Eat properly to ensure energy

• Breakfast well about 1 hour ahead:

• Suggestions: porridge(carbs), muesli; wheaten bread; pasta; dried fruit; bannanas; tea; coffee

• Avoid cycling on empty stomach

Good old H2O

On rides less than 2 hours long good-old plain H2O is usually all you need to stay hydrated.

You may loose between 2 to 6 pints of water per hour thru sweat…depending

Check your hydration needs by weighing yourself just before and right after your rides.

Try sipping every 15 minutes instead of waiting until you feel really thirsty and chugging it down

Get comfortable with your bottle! On longer rides consider an energy drink Water still needs to be replaced in colder weather!!

Keeping fed

• Cycling does burn some fat • On rides less than 90-minutes long, your

body uses the sugar (glycogen) stored in the muscles and liver for the energy to keep you pedaling.

• Your body can actually demand more energy than it can get from burning fat,

• Simple carbohydrates top off your stored glycogen so you never “run out”

What to ingest

• Sports drinks, bars, gels, and chews will help keep you energized for the entire ride.

• Experiment with different foods/drinks to find out which ones work best for you

• A rule of thumb is to eat 30 to 60 grams of carbohydrate per hour while riding

• Eat early, eat often• The banana!

After

• Recovery is important

• Protein helps repair and maintain your muscles

• Within 30 minutes of finishing your rides, eat a small post-ride meal that includes protein and carbohydrates… energy shake, milk, protein recovery bar, chocolate soy drink, or an egg sandwich.

Have Fun!

• Questions/comments?

Dressing for cycling

December 2010

Mark Moroney

Foyle CC

Be comfortable, be happy!Be aware of the weather

Wind chill is a factor

Dress in layers

Remember the extremities..feet/hands

Keep warm…keep dry

Keep your head warm

No cotton..yes polypropylene

On longer rides carry spare gloves