Fuel for the fire December 2010 Mark Moroney Foyle CC.
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Transcript of Fuel for the fire December 2010 Mark Moroney Foyle CC.
Fuel for the fire
December 2010
Mark Moroney
Foyle CC
Why do it?
Even if you ride mainly for fun eating and drinking are important to keep pedaling.
If you don't stay hydrated and fed you may feel badly before your ride is over.
The weekend warrior or racer can run out of energy on hilly, demanding and/or long rides
Eat and drink to avoid bonking or hitting the wall Using the right fuels to keep you going will make every
ride even better.
Before you start
• Eat properly to ensure energy
• Breakfast well about 1 hour ahead:
• Suggestions: porridge(carbs), muesli; wheaten bread; pasta; dried fruit; bannanas; tea; coffee
• Avoid cycling on empty stomach
Good old H2O
On rides less than 2 hours long good-old plain H2O is usually all you need to stay hydrated.
You may loose between 2 to 6 pints of water per hour thru sweat…depending
Check your hydration needs by weighing yourself just before and right after your rides.
Try sipping every 15 minutes instead of waiting until you feel really thirsty and chugging it down
Get comfortable with your bottle! On longer rides consider an energy drink Water still needs to be replaced in colder weather!!
Keeping fed
• Cycling does burn some fat • On rides less than 90-minutes long, your
body uses the sugar (glycogen) stored in the muscles and liver for the energy to keep you pedaling.
• Your body can actually demand more energy than it can get from burning fat,
• Simple carbohydrates top off your stored glycogen so you never “run out”
What to ingest
• Sports drinks, bars, gels, and chews will help keep you energized for the entire ride.
• Experiment with different foods/drinks to find out which ones work best for you
• A rule of thumb is to eat 30 to 60 grams of carbohydrate per hour while riding
• Eat early, eat often• The banana!
After
• Recovery is important
• Protein helps repair and maintain your muscles
• Within 30 minutes of finishing your rides, eat a small post-ride meal that includes protein and carbohydrates… energy shake, milk, protein recovery bar, chocolate soy drink, or an egg sandwich.
Have Fun!
• Questions/comments?
Dressing for cycling
December 2010
Mark Moroney
Foyle CC
Be comfortable, be happy!Be aware of the weather
Wind chill is a factor
Dress in layers
Remember the extremities..feet/hands
Keep warm…keep dry
Keep your head warm
No cotton..yes polypropylene
On longer rides carry spare gloves