CPTIPS Nutritional Program
For intervals, it is key to have your stomach empty or you risk the GI distress that goes with exercising close to or above 100% VO2 max. You will also sweat more so that fluid replacement needs to be watched. If this is a ride of less than 1 1/2 to 2 hours, there is probably not a need to carbo supplement during the ride.
- 4 days pre ride - A balanced diet with 60-70% of daily Caloric needs from carbohydrates. Be sure to eat at least 600 grams of carbohydrate the day prior to the ride.
- 4 hours pre ride - As you will be riding at a pace that can cause GI upset, avoid eating during this period.
- 4 minutes prior/during the ride - Just before the ride, a candy bar or energy bar is OK if you're feeling hungry. EAting during the ride depends on the total distance to be covered. If it is really intervals, which means less than 20 to 25 miles, no carbohydrates are needed. In fact if you eat, you risk the chance of GI upset. If it is to be a longer ride, begin eating enough regular snacks, energy gels, or sports drinks at time 0 of the ride to replace the Calories to be burned per hour.
- 4 hours post ride - A post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window of maximum glycogen resynthesis and may cut down on muscle soreness later.
- fluids - One water bottle per hour as an absolute minimum.
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