Proper nutrition for cyclists is vital for effective winter workouts. Classes in winter prepare the ground for building muscle in the next cycling season. In winter training there are no victories or defeats because they are only steps on the way to the next level. Remember that optimal meals and recovery will help on the way to big changes.
Cycling nutrition book
1. Eat before exercise. Make sure that you are ready for physical activity: eat 2-3 hours before your workout so that the food is absorbed. If you need to eat right before your workout, give preference to light foods. The best food before going to the fitness club is good old-fashioned oatmeal with milk. With long and intense winter exercises, training on an empty stomach will not bring the desired effect, and even burning of muscle mass can begin as the only source of energy.
2. Keep a reserve for outdoor exercise If you don’t want to stay terribly hungry far from home at the height of winter, make sure you have enough food and drinks in your backpack. Cold weather does not necessarily mean an increase in calorie intake, because you burn more energy only when you begin to tremble.
3. Consume 1 g of carbohydrates per kilogram of body weight per hour It is important to know that the consumption of carbohydrates during exercise helps the body’s immune functions in the fight against infections, and this is especially necessary during the winter months. A guide cycling tips for beginners – best equipment and safety knowledge.
An example of strategic nutrition
An athlete with a body weight of 70 kg should consume 70 grams of carbohydrate per hour. This corresponds to one of the following options:
- 500 ml of energy drink + banana
- Flapjack + energy cocktail
- 2 small cereal bars + banana
- A small jam sandwich + a small piece of cake
- 500 ml of energy cocktail + half energy bar
4. Eat less when exercising on a stationary bike. Training session’s nutrition for cyclists is usually much shorter and more intense than riding outdoors. And if you are not one of those people who can sit on the simulator for hours, then for sessions lasting less than 90 minutes you should not consume as many carbohydrates as is required for training on the street. It is possible to refuel well in advance and immediately after a workout eats something rejuvenating. For approaches longer than 90 minutes, it is advisable to eat according to the scheme of 1 gram of carbohydrates/1 kg of weight/hour.
Abundant sweat is most noticeable during exercise on the equipment. “Standing” air in the building contributes to perspiration and does not allow it to evaporate. That is why maintaining water balance while working on simulators is so important. You need to drink at least 500 ml of fluid for 1 hour of intense exercise.
Weigh yourself before and after training – the simplest method for calculating the amount of sweating. After training, you can see a significant weight loss, sometimes more than a kilogram. Unfortunately, this is not a wonderful loss of fat, but only the loss of fluid. To restore the water balance, we recommend that every lost kilogram of body weight be replaced with 1.5 liters of drinking water.
5. Do not forget to restore Food should be a balanced combination of carbohydrates and proteins: carbohydrates for muscles, proteins for repairing muscle damage. Therefore, you need to eat within 30 minutes after a workout. Meals during this period of time are the best way to recover, especially if you have had several workouts in the last 24 hours. Here are some refreshing snack ideas:
- Refreshing cocktail
- Chicken or tuna sandwich
- 2 eggs on toast from bread
- 500 ml. low-fat chocolate milk
- Melted cheese bagel (low fat)
You need quite a bit of protein per serving because your body can only process 25 grams of protein at a time.