amount will vary depending on your size / weight and the conditions ( i . e . temperature and humidity ) in which you ’ re competing .
So what should you do if you miss a water break or two and you start feeling the onset of cramps ? The answer is simple : electrolytes and lots of them . You need to provide your body with a steady influx of electrolytes to counter the deficit ( either through electrolyte-rich drink mixes or capsules ) until the cramping subsides . Get yourself back on schedule for the remainder of the event and re-evaluate your process for the next event ; make sure you have enough supplies with you on the course in the event that you get stuck at a section / checkpoint longer than you anticipated .
DON ’ T wait hours to have dinner after the event .
Hammer Nutrition focuses on what they call the “ Three Hour Window of Opportunity .” The goal of postworkout recovery is to replenish your body ’ s glycogen level as much as possible and provide adequate levels of protein to help repair muscle tissue . Glycogen is essentially stored energy that the body releases as needed and helps to digest protein . Studies have shown that athletes who have higher / more replenished glycogen levels before an event have a significant advantage , as they have
more fuel available . Introducing carbohydrates within 30-60 minutes after a competition allows your body to efficiently replenish glycogen levels ( upwards of 90 %) in 12-16 hours . Outside this three-hour post-workout window , glycogen replenishment can take much longer ( upwards of 36 hours ) and you may not have enough energy available to tackle the following day ’ s event .
Improving your skill on the bike takes more than just seat time . You need to care for your body the same way you care for your bike : maintain fluid levels and keep the lines / filters free of debris and unnecessary compounds ( like junk food ).
For more information on the DO ’ s and DON ’ Ts covered in this article as well as many more , Hammer Nutrition has put together a FREE guide on their website . While you ’ re there , check out their wide selection of products and see if you could benefit from the same brand that many of the top-achieving twowheeled athletes use .
CLICK HERE TO GET YOUR FREE GUIDE
VOL . 6 ISSUE 9 - SEPTEMBER 2021 // PAGE 39