CPTIPS Nutritional Program

The Rule of 4's

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

• a high carbohydrate training diet is a must
• there may be a slight increase in daily protein requirements, but replacement is not more than 1 gram protein/kg body wt/day
• Calories need to be consciously replaced as a result of the appetite suppression that follows from long hours of training
• the 3 day carbohydrate loading program is essential

4 HOUR PREEVENT MEAL

4 MINUTES BEFORE (AND THE EVENT)

• Calories must be taken during any event longer than 2 hours
• There is some evidence that carbohydrate Calories improve performance in events shorter than 2 hours
• Hydration - weigh yourself regularly during training as well as the event
• salt replacement beyond a normal diet (i.e. commercially available sports drinks) is important only under extreme conditions or in events lasting 8 to 10 hours or more

• have a drink that contains simple sugars
• don't forget dinner to finish replenishing muscle and liver stores
• if you don't eat, and are riding daily, you risk chronic fatigue