June 2017| 55
e’re able to switch between the different energy
systems when cycling, and this is the reason we can
roduce a s rint finish after a long day in the saddle.
It’s good to understand that how hard we are working
determines the energy system we call upon.
Because carbohydrates are our primary fuel source for
rides lasting over three minutes, it’s vital we consume
a good level of carbohydrates before we race and
continually top it up to maintain our peak performance.
Cycle Nutrition
Pre-cycle – Porridge is a great pre-ride meal that contains
slow-release carbohydrates and has a low GI. A good tip
is to soak it the night before for better digestion.
Whilst riding – Fast delivery high-GI snacks are optimum.
We want to spike the insulin and send sugars to the
blood stream to fuel the muscles. Energy drinks, gels and
bars contain quick-to-digest soluble carbohydrates like
fructose and dextrose, providing a quick and steady fuel
source when on the bike.
Coconut water can be easily digested and is full of
essential electrolytes, which are great to lessen the risk of
cramping during a ride.
One medium banana has 30g of fast digesting carbs.
I recommend cutting it into two and popping it in your
jersey pocket; sometimes it’s nice to have real food.
Baby food is an easy-to-digest alternative; portable
sachets contain around 70g of carbs.
Dried fruits are high in calories and fast-acting.
Post-Cycle – If you have fuelled correctly during the ride,
you shouldn’t be starving. If you’re not going to be eating
within 20 minutes, a good protein/carb drink will help to
start your recovery process.
Your next meal ideally needs to be a mixture of quality
protein and carbohydrates to replenish those depleted
stores and to speed up your rate of recovery.
To be at your best, make sure you pack wisely and don’t
neglect your hydration using water, coconut water
and sports drinks that contain those all-important
electrolytes.
Get yourself fully hydrated before you start and keep
sipping throughout the day. Don’t wait until you’re thirsty,
but drink little and often right from the start of your ride.
Aim to take two or three gulps from your bottle every 10-
minutes right from the moment you roll off. ee the
body fuelled and have a great ride.