There’s no magic formula for riding long distances and maintaining optimal energy levels.
You have to manage your fuel carefully. And that fuel is what you eat and drink. A good eating routine and a rigorous nutrition strategy are essential for performing well on the bike.
Here are a few quick tips and basic concepts for managing everything well. My key words for all athletes are simple: logic and timing. I invite you to adopt them too.
In cycling, as in other sports, hydration and nutrition are divided into three segments: before, during and after.
Both hydration and nutrition play a very important role. Did you know, for example, that a decrease in dehydration percentage of 1 or 2% can lead to a performance decrease of around 10%? That’s no small feat!
Before your workout
You need to completely refill your energy reserves. First, prioritize carbohydrate intake, which will convert to glycogen, which will be stored in the liver and muscles.
To stay well hydrated before your workout, drink small amounts of water frequently. For example, you can bring a water bottle at work and drink it at regular intervals in the hours leading up to your workout at the end of the day.
Once on the road
Learn how to optimize your hydration management. Prioritize a drink with electrolytes. This type of drink will help compensate for your loss of sodium, potassium, and other nutrients (through sweat) and allow you to maintain proper muscle contraction. For calorie intake, there are countless energy bars available in specialty stores, health food stores, and even supermarkets. Choose one that provides around 200 calories to stay satisfied for as long as possible, because, as with hydration, by the time you start feeling hungry, it’s already too late!
Ideally, drinking and eating regularly should become a habit. This will help you avoid hitting a wall: this sudden drop in energy causes a considerable drop in your blood sugar level and completely destroys you. You “have no legs”! It’s every cyclist’s dread. Gels or gummies are a good way to avoid this. So, when we know that the route is going uphill, we can take a gel 10 minutes before tackling a good climb.
After
For your long bike ride (over 90 minutes), it’s essential to recharge your batteries. You then have an optimal window of approximately 30 minutes to ingest a quantity of “fast” carbohydrates and protein (ratio of 3:1), so chocolate milk, a bagel with honey and peanut butter, a recovery drink, and so on.
Begin your post-workout rehydration by drinking a small amount, for example, sparkling mineral water, which contains minerals. In the evening, have a hearty dinner and add a protein accent to the carbohydrates to regenerate the muscle mass used during your long workout.
These simple principles will definitely make a difference. Don’t neglect nutrition, as it plays a vital role in your training. To stock up on quality ammunition, come see us in store. You’ll find a whole range of products—bars, gels, gummies, drinks, and more—that will allow you to add quality to your hydration and nutrition strategy.
Have a good bike ride!
Quick tip provided by the ACE
Gilles Lefebvre, Head Coach at the Académie Cyclisme de l’Estrie (NCCP Level 4 Certification #806547), offers our clients a complete road cycling technique training program: physical and physiological training plan, PAM (or other) test, lactate test, nutritional advice, strength training program, private technique sessions, conferences, clinics, and training camps.
