Road cycling in the latest years has seen enormous development. Experienced riders can cover 500 to 1000 kilometres a week. This high volume of training places significance on a diet to maintain efficiency and help all cyclists enhance fitness. Controlling the concentrations of carbohydrate while riding is critical to maintaining blood glucose to provide the working muscles with energy. Carbohydrate consumption needs to be well streamlined for rides longer than 1 hour.
When to Eat?
Don’t depend on hunger during a ride as a signal to refuel. As a rule of thumb, during training rides, practice and refine your fueling to find a system with which you feel comfortable. Taking on carbohydrates is often the most effective approach for a steady energy supply. During longer training rides, approximately 30-60 grams of sugar an hour is the target as the body can absorb this amount and maintain it for energy on the move.
What to Eat?
Many sports nutrition products had previously focused on glucose. It is now recognized that a mixture of sugars; glucose & fructose leads to better carbohydrate intake, which is broken down more efficiently during practice to generate power. A combination of 2:1 glucose and fructose can provide the working muscles with up to 50 per cent more energy, which means that the muscles can use up to 90 g per hour as fuel. Glucose and fructose are absorbed in a different manner in the intestine, so products that mix these sugars can decrease gastrointestinal upsets in some instances.
A reference for snacks which can give up to 30 grams of carbohydrates.
One and a half carbohydrate power gels
500ml of commercially accessible isotonic sports drink
A tiny bunch of jelly candy
One big cereal bar or power bar based on carbohydrates
One big banana