CPTIPS Nutritional Program
This ride is basically the same as the long training ride, but you need to be very careful to eat a high carbohydrate meal each evening or you will slowly become glycogen depleted and chronic fatigue will develop. If this is going to be a high intensity event on certain days, (intensity above 60 - 80 % VO2 max.), it is important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. But on long slow days, that's not an issue. A 300 gram carbohydrate meal each day 3 to 4 hours before the ride will maximize glycogen reserves. This is the dietary program most appropriate for a multi-day bike tour.
- 4 days pre ride - a balanced diet with 60 - 70 % 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 - A candy bar or energy bar just as you start will begin the carbohydrate supplementation program. Then eat enough regular snacks, energy gels, or sports drinks on a regular basis 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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