CYCLING PERFORMANCE TIPS

Carbohydrates

• 1 oz bread--------------15 grams
• 1/2 cup rice------------15 grams
• 1/2 cup pasta-----------15 grams
• 1/2 cup cooked grains---15 grams
• 1 banana----------------30 grams
• 1 piece of fuit---------15 grams
• 1/2 cup juice-----------15 grams
• 8 oz milk---------------12 grams
• 1/2 cup yogurt----------12 grams
• 8 oz sports drink-------15-17 grams
• high energy carb bar----55 grams
• 12 oz soda--------------40 grams
• 1 tablespoon jam, honey-12 grams