CPTIPS Nutritional Program

The Rule of 4's

Remember our goal. Carbohydrate is stored as glycogen in muscle and liver cells. On a normal diet there is enough glycogen to support 2 hours of aerobic exercise before the bonk occurs.

These internal stores can be extended by using oral carbohydrate supplements for events expected to last more than 2 hours. It is best to begin the carbohydrates at the start of the event as they are much less effective after the bonk has occurred. A well-trained cyclist will need slightly more than 1 gram of carbohydrate per minute to sustain maximum performance, and oral supplementation (started at the beginning of the exercise, not after glycogen depletion has occurred) should replace carbohydrate at that rate.

As we eat to maximize our internal glycogen stores and use "on the bike" strategies to supplement them, there are 4 critical time periods to consider.

4 DAYS BEFORE THE RIDE

4 HOUR PREEVENT MEAL

4 MINUTES BEFORE (AND THE EVENT)

4 HOURS AFTER THE RIDE


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