CPTIPS Nutritional Program

Commute or Social Ride

• 4 days pre ride - a balanced diet with 60-70% of daily Caloric needs from carbohydrates.

• 4 hours pre ride - eat a high carbohydrate breakfast 30 to 45 minutes before the ride.

• 4 minutes prior/during the ride - on the bike snacking is optional for a ride of 2 hours or less.

• 4 hours post ride - a mid morning snack might be a good idea but is not essential. A good balanced diet will replace the glycogen used during the ride.

• fluids - one water bottle per hour, perhaps a bit more in hot weather