Mistakes of Cycling Nutrition

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Mistakes of Cycling Nutrition

Post  Original_Sigbin on Tue Aug 23, 2011 1:28 pm

Sometimes as a newcomer to the sport, it's easy to ignore aspects of fuelling and eating. When you get into cycling finding the lightest carbon fibre component seems much more interesting than discovering the right combination of energy drinks. But, whearas light weight components may save a couple of seconds, making mistakes in eating and drinking can lose several minutes and turn a good ride into a painful ride. These are mistakes in cycling nutrition that are quite easy to make at some stage in your cycling career.

1. Not eating enough.
A newbie to cycling may be surprised at how many calories you can burn when cycling. You need to eat much more than usual. If you can't get the calories, you will feel tired or at worst, suffer the dreadful ‘bonk' where your glycogen levels are completely diminished.

Don't forget you may not actually feel hungry. You have to eat well before you actually feel like it. Also, a rule is to eat for the next day too. The best way to help recovery is to replenish the stores you can whilst actually cycling.

2. Dehydration
Again it is easy to become dehydrated when cycling because you can sweat more than you realise. On really hot days, you may need unto a 500ml bottle every half an hour. That's a lot of bottles for a six hour ride. On cool days, of course it will be much lower than usual. It can be hard to plan for how much water to take. You may train in cool temperatures, but if you race in higher temperatures it can change all your plans.

As a very rough guide, check the colour of your urine. You will see signs of dehydration.

3. Mixing Energy Gels and Energy Drinks
Energy gels are concentrated energy drinks. They need to be taken with water to dilute the concentrated electrolyte composition. If you take energy gels with energy drinks you will end up with a too concentrated solution in your stomach. If you want energy drinks and energy gels, make sure you get isotonic energy gels (already mixed to right concentration).

4. Caffeine on hot days
Be wary of taking a lot of caffeine when really hot. Caffeine has properties which dehydrate. The stimulant effect can be offset by the dehydration effect.

5. Stomach not used to quantity of Energy Drink / Gel
Many cyclists have had the experience of preparing very closely for big race/ride. You work out how many energy gels you will need and end up taking 6 during the course of your ride. However, to your cost you find your stomach can't cope with that quantity of energy gel as you've never tried it before.

Test energy gels during training rides. Take a mixture of food sources and make sure you don't over use particular gels you aren't used to.

6. Waiting for Meal Times
You were probably told the old saying ‘if you eat that it will spoil your appetite' so we don't snack before meals. What can happen is that we finish our ride and then wait two hours for our evening meal. But, we shouldn't wait to eat something. The time just after a ride is widely said to be the best time to replenish energy stores and help muscles recover. I've become a bigger fan of specific recovery drinks - mixture of carbs and protein and electrolytes. These help rehydrate and give easily digestible energy.

It can be a nice feeling getting really hungry after long ride, but it's not desirable. When cycling and eating large quantities of calories we need to spread it over more than two or three traditional meals.

7. Junk Food Diet and junk miles
If you shop from your local petrol station and are constantly eating on the move, you can easily end up eating a lot of processed ‘junk' food with low nutritional value. It's the kind of diet that slowly decreases your health and performance; you you can ‘get away' with eating such a diet, but you will not be in optimal health. If you are cycling a lot you need to take more care of the body and it is important to get a wider variety of food sources and vitamins. Getting them from fresh food is the best way. I don't feel guilty for eating the occasional junk food, but you want to develop good habits of eating good food that is low on artificial additives and high on natural goodness.

8. High GI at Wrong Time
Taking foods really high in GI when you're not exercising can lead to spikes in blood sugar level that leaves you feeling tired later.

Similarly when riding really hard you need High GI foods, when you're cycling it's not the time to take lentils and carrots.

There more info here on constant energy levels.

9. The Fanatics Diet.
There's nothing worse than someone whose just discovered the ‘perfect diet' ‘perfect food' which they now think is the ultimate diet. Good nutrition involves common sense and a wide variety of different foods and approaches. There's no simple formula like the Atkins diet e.t.c. For example, I think knowing about GI foods is very helpful, but it's not the ultimate guide, and if you eat a plate of potatoes (high GI) the night before you're not going to become a bad cyclist. There's a wide range of things to consider.

10. Lack of Balance
I remember as a student, I used to think a cyclist needed lots of carbohydrate, so I ate a lot of rice and pasta. It was cheap, but, that's only part of the food triangle. Rough food triangle:

A cyclist needs a balanced diet carbs, protein and fats. I don't actually get round to measuring the quantities I take, but just seek to eat a balanced diet. When you're consuming much more quantities of food, it makes sense to increase the % of food in Carbohydrate, as the extra energy needs to be carbs.

11. Hard to Digest Food when riding.
When riding your stomach is under pressure because blood is being used to cycle. Therefore, it's not the time to eat high fat, rich food. I take a mixture of energy drinks and a few energy bars to give variety. (in courtesy of bogoparts.com)

go go go




Last edited by Original_Sigbin on Tue Aug 23, 2011 3:25 pm; edited 1 time in total
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Re: Mistakes of Cycling Nutrition

Post  kumagako on Tue Aug 23, 2011 1:41 pm

thanks but kinopya mo ito sa TGP.
better put the link for courtesy at baka mademanda tau jump
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Re: Mistakes of Cycling Nutrition

Post  GIANT on Tue Aug 23, 2011 3:52 pm

Hahaha. Nabasa ko nga yan sa tgp. Very informative

Ang natutunan ko jan e how to identify yung kulay ng ihi mo.

Sigbin, tama , i share mo na lang yung link
Thanks for sharing anyway!

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Re: Mistakes of Cycling Nutrition

Post  Original_Sigbin on Tue Aug 23, 2011 5:32 pm

hindi na kailangan may naka sulat na yang courtesy from source. as copyright rules state under article I, section 8, clause 8 as long as you acknowledge the main source hindi na kailan ng link. kiss

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Re: Mistakes of Cycling Nutrition

Post  kumagako on Wed Aug 24, 2011 1:22 pm

Original_Sigbin wrote:hindi na kailangan may naka sulat na yang courtesy from source. as copyright rules state under article I, section 8, clause 8 as long as you acknowledge the main source hindi na kailan ng link. kiss


ayon sa nakasulat sa dahon ng gabi... wala ka naman inaknowledge eh club
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Re: Mistakes of Cycling Nutrition

Post  Original_Sigbin on Wed Aug 24, 2011 4:01 pm

kumagako wrote:
Original_Sigbin wrote:hindi na kailangan may naka sulat na yang courtesy from source. as copyright rules state under article I, section 8, clause 8 as long as you acknowledge the main source hindi na kailan ng link. kiss


ayon sa nakasulat sa dahon ng gabi... wala ka naman inaknowledge eh club

nasa last part nakasulat.. ride in courtesy of .....
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Re: Mistakes of Cycling Nutrition

Post  kumagako on Wed Aug 24, 2011 5:32 pm

Original_Sigbin wrote:(in courtesy of bogoparts.com)

ha? ano daw? bogo parts? wahahahahaha jump bogo <- bisaya of stupid

baka gogogoparts yan ? go go go
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Re: Mistakes of Cycling Nutrition

Post  Original_Sigbin on Wed Aug 24, 2011 5:42 pm

hahaha.....bakit mo pinalitan ng bogoparts.com... hehehehe
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Re: Mistakes of Cycling Nutrition

Post  Proud2bpinoy on Sun Aug 28, 2011 12:42 pm

Walang tinapay na palaman ay peanut butter?
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Re: Mistakes of Cycling Nutrition

Post  Kiko on Sun Mar 25, 2012 8:37 pm

Our digestive system is the core of the body’s functioning. It’s where much of our power is derived from. What we put into this core is highly responsible for our body’s energy, performance, mood and overall wellness – we are what we eat. In today’s world there seems to be a large disconnect with the foods that we put into our digestive tract and the effects they have on our overall health.


http://www.pezcyclingnews.com/?pg=fullstory&id=10208&status=True&catname=Toolbox
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Re: Mistakes of Cycling Nutrition

Post  Proud2bpinoy on Wed Jun 13, 2012 11:33 pm

Original_Sigbin wrote:hahaha.....bakit mo pinalitan ng bogoparts.com... hehehehe


hehehe ..hindi lang pala nandadagdag si kumagako, nangpapalit pa? wehehehe
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Re: Mistakes of Cycling Nutrition

Post  Kiko on Thu Jun 21, 2012 11:19 pm

Proud2bpinoy wrote:
Original_Sigbin wrote:hahaha.....bakit mo pinalitan ng bogoparts.com... hehehehe


hehehe ..hindi lang pala nandadagdag si kumagako, nangpapalit pa? wehehehe

naku bossing... hindi mo lang alam ... marami yang hidden talent...

isa sa mga talent na ito ay naipamangha kami nung nasa cebu kami...

isa sa mga talent nyan ay di matutulog... gising bentekwarto oras... nakatutok!

pero di lang sya ang nagpakitang gilas sa cebu... ung iba dyan ay sa sobrang galing ay hindi na nagpakita at biglang naglaho!! nagkamali
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Re: Mistakes of Cycling Nutrition

Post  Proud2bpinoy on Sat Jun 23, 2012 11:00 pm

Kiko wrote:
Proud2bpinoy wrote:
Original_Sigbin wrote:hahaha.....bakit mo pinalitan ng bogoparts.com... hehehehe


hehehe ..hindi lang pala nandadagdag si kumagako, nangpapalit pa? wehehehe

naku bossing... hindi mo lang alam ... marami yang hidden talent...

isa sa mga talent na ito ay naipamangha kami nung nasa cebu kami...

isa sa mga talent nyan ay di matutulog... gising bentekwarto oras... nakatutok!

pero di lang sya ang nagpakitang gilas sa cebu... ung iba dyan ay sa sobrang galing ay hindi na nagpakita at biglang naglaho!! nagkamali

Matindi talaga si Mr. edit. Hindi naman naka-drugs ah... nagkamali
Tsaka saan nakatutok ng 24hrs? Sa new bes fren nya?
At paano nagpakita at naglaho yung isa?
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Re: Mistakes of Cycling Nutrition

Post  kumagako on Thu Jul 05, 2012 7:26 pm

hindi po ako ang sabjek kundi si mr. m
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Re: Mistakes of Cycling Nutrition

Post  Original_Sigbin on Tue Jul 10, 2012 2:42 pm

kumagako wrote:hindi po ako ang sabjek kundi si mr. m

m who? kiss
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Re: Mistakes of Cycling Nutrition

Post  Makoy on Tue Jul 10, 2012 7:03 pm

side topic lang si mr. m noh... palo
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Re: Mistakes of Cycling Nutrition

Post  Kiko on Tue Jul 10, 2012 10:43 pm

Makoy wrote:side topic lang si mr. m noh... palo

MnM
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