| cycling burns so many calories, every avid bicycle rider | | | | become depleted. Blood glucose fuels the brain and |
| has earned some leniency concerning their diet. | | | | central nervous system. This is the reason for |
| Although you don't have to feel as guilty about every | | | | constantly nibbling and drinking Foods or drinks with |
| spoonful of food you eat, proper nutrition is still | | | | complex carbs in them during the entire length of your |
| important and prepared for your bike ride from the | | | | bike ride. |
| onset. | | | | 8. Before a lengthy or difficult bike ride - follow these |
| 1. Dehydration is one of the primary contributors to | | | | rules: |
| fatigue - and it is easily avoidable. Drink more than you | | | | Eat a big enough meal 2-3 hours beforehand to |
| think you need to drink and drink before you are thirsty | | | | ensure proper digestion and to keep from being hungry |
| - you should be drinking at least two bottles per hour | | | | the first hour of your bike ride. This meal should consist |
| while actively cycling. | | | | of complex carbs - such as grains,fruits, pasta or |
| 2. Freeze your liquids for hot rides. They will thaw out | | | | bread. These are easily digested and will help avoid |
| as you are cycling and you will have a continuous | | | | that cramping by being too full when exerting yourself |
| supply of cool refreshments. | | | | during cycling. |
| 3. In very cold weather, fill your bottle with hot water to | | | | Drink plenty of fluid with that meal - such as fruit juices |
| prevent icing. | | | | or a sports drink. This will provide the calories and |
| 4. Taking a swig of water or carbohydrate drink every | | | | carbs needed to get a good start on your bike trip. |
| 10 minutes is a good way to avoid dehydration. Wear | | | | 9. If you are going for a long leisurely ride, it is okay to |
| a watch with a countdown timer on it and set it alarm | | | | eat your meal closer to the start of your ride. Digestion |
| every 10 minutes to remind you. | | | | will not be an issue as you are riding at an easy pace. |
| 5. Drinks always taste sweeter the longer you ride. So, | | | | 10. Caffeine helps tap the energy contained in stored |
| when mixing a powdered sport drink, put a less | | | | fat, which in turn conserves glycogen - the primary |
| concentrated solution into the bottles you'll drink last. | | | | muscle fuel. However, caffeine also can cause |
| Nothing is worse than being thirsty after a lengthy bike | | | | nervousness, upset stomach, and increased urination - |
| ride and the drink is too sweet or syrupy. | | | | which in turn causes dehydration. So - know your own |
| 6. Nibble solid food on a regular basis during long bike | | | | body and limit your caffeine accordingly. |
| rides. The most recommended snack is low sugar | | | | In our daily lives nutrition plays an extremely important |
| energy bars - but alternatives are high carb snacks | | | | part in the ultimate efficiency and overall well being of |
| such as fruit, cookies and bagels. Take small bites and | | | | every single day. When planning an intense bike ride or |
| don't swallow until the food is ground up. This will avoid | | | | a lengthly bike ride our body needs to be prepared, so |
| choking and also aid in digestion. Cut foods into | | | | some additional nutritional needs must be met to make |
| bite-size pieces and put them in plastic bags. Make it | | | | the trip a success and an enjoyable one. By following |
| as easy as possible to eat while riding your bike. | | | | the above suggestions, you are sure to benefit in |
| 7. To prevent "crashing" (dizziness, confusion, nausea) - | | | | every way - physically and emotionally from you |
| it is important that your blood glucose level doesn't | | | | cycling adventure. Happy Cycling! |