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Today, 24 November 2009

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Eating for cycling is really no different from eating for any other endurance sport. Here's what to eat and what to avoid...

If you exercise regularly then you need to eat a well balanced diet, with a higher proportion of carbohydrates than protein, and not too much fat. This means plenty of vegetables, fruit, pasta, rice and pulses with smaller amounts of protein in the form of fish or white meat. In general, you do not need to load yourself with carbohydrates all the time; that can be saved for the last few days before the big ride, if you find that it does improve your performance.

What about alcohol? Many people cut out alcohol entirely in the training period and if you are really serious about your performance this is probably a good idea. But if you are simply doing this for fun, then one or two drinks socially will not do you any harm. Do avoid drinking 24 hours before a big ride though. Alcohol dehydrates you and also messes up your ability to make and store glycogen, all important over long distances.

The way in which you eat may also be important. Many people suggest that we split our daily food intake into several small meals scattered through the day rather than stuffing everything into 3 big meals. If at all possible, try this. It really is a lot more comfortable, and far from eating more, it tends to make it easier to eat smaller amounts and not get hungry enough to be tempted to stuff yourself. I realise that this might be difficult for someone with a job which doesn't allow you to eat through the day. In this case try eating snacks (e.g. a wholemeal sandwich or fruit) during your tea and coffee breaks, and less at lunch. This is particularly important if you are planning to cycle or go to gym on your way home before supper, since you do not want to start your evening exercise session feeling hungry.

The week before the big ride

Should you carbo-load? This is a contentious question for those of us who are not going to cycle a 100 km race in less than 3 hours! I have done so each time I have ridden, with varying results — and I'm not talking about my times. The first time we rode a 100 km I cooked nothing but vegetables and pasta and ate no protein for the entire week before the ride. As a result, we went out for a steak the night before, feeling as though we never wanted to see another potato or piece of pasta again!

There is little doubt scientifically that increased carbohydrate intake before a big event increases your glycogen stores, particularly if you are trained and your muscles are tuned to do so. However, it is possible to feel thoroughly uncomfortable if you do not do this sensibly.

For a recreational cyclist it is probably much better to continue to eat your normal balanced diet, with maybe slightly more emphasis on carbohydrates in the last three days. It is also a good idea to reduce your intake in terms of bulk in the last 24 hours, since then you will ride feeling "light", reducing gastric contents. Do this by switching to low-fibre foods, concentrating on compact sugar foods and even liquid supplements.

The morning of the ride, get up early enough to eat breakfast. Do not start on an empty stomach or you will fade half way through. I find that a bowl of cereal with sugar and a piece of toast with jam, plus a fruit drink is about all I can stomach that early, and it seems to set me up to start feeling energetic.

Eating during the ride

If you are taking more than about three and a half hours to complete a 100 km race, then you will need to eat as well as drink during the ride. Remeber to drink plenty of fluids, but don't overdo it! Overhydration can be as dangerous as dehydration, particularly if you are cycling relatively slowly.

Over the years I have experimented with various types of foods on long rides and found most of them totally unpalatable, to the extent that on a couple of occassions I have not eaten enough and arrived totally exhausted. It is important to experiment with different types of foods when you are training, so that you know what you can eat and what suits you.

Bananas and chocolate are often recommended and I see plenty of people eating them, but I cannot. Soft chocolate on a hot day is impossible and I find bananas too bulky. There are many types of high energy bars available, all of varying degrees of tastelessness, but they do fill a gap! Last year I finally found what I will now stick to: raisins. They are easy to eat, pleasant tasting and don't melt in your pocket. Try them if you also find it difficult to eat on a long ride when you are hot and tired.

What about corn syrup? I have used it on long rides, and I think that it helped. It is very unpalatable though, and needs to be taken with plenty of liquid. For those of us who ride these long races at rather less than racing speed I don't think they are really necessary. Most people I know won't use them because of the taste anyway. Again, try one before the day so that you know what you are in for.