CPTIPS Nutritional Program
Long Distance Ride
This ride is done at moderate intensity for 50 to 100 miles, and will definitely cause you to bonk if you don't replace carbohydrates by snacking on the bike. As intensity increases above 80% VO2 max., it becomes more important to avoid eating in the 4-hour pre-ride interval to avoid GI distress. If this is really planned as a slow, long training ride, that is not as important. A 300 gram carbohydrate meal 3 to 4 hours before this ride helps "top off the tank" so to speak in terms of muscle glycogen stores.
- 4 days pre ride - a balanced diet with 70-80 % of your daily Caloric needs covered by carbohydrates. And at least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride
- 4 hours pre ride - if the intensity is moderate (<80% VO2max), eating during this interval is OK, but avoid fatty foods and eat at least 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre-ride is recommended if at all possible.
- 4 minutes prior/during the ride - begin eating enough regular snacks, energy gels, or sports drinks at time 0 of the ride to replace the Calories 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. This is especially important if you are training daily, and in association with a high carbohydrate dinner will help prevent chronic fatigue from glycogen depletion.
- fluids - one water bottle per hour, perhaps a bit more in hot weather
CPTIPS Nutritional Program Homepage
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