CPTIPS Nutritional Program
Basic Training Ride
This ride, riden at moderate intensity for 15 to 50 miles, may be just a bit longer than the 2 hour limit that can lead to the bonk with inadequate "on the bike" carbohydrates supplements, so snacking on the bike is important. As the planned training intensity increases above 80% VO2max, it becomes more important to avoid eating in the immediately 4-hour pre-ride interval to avoid GI distress.
- 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 - if the intensity is moderate (<80%VO2max), eating during this time interval is OK. Avoid excessively fatty foods.
- 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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