Nutrition for cyclists

Whether you are cycling to improve your health, training to participate in a short high-intensity sprint race or aiming to complete a one-day or multi-day stage race, a sound nutrition plan is important to keep you going.

Cycling-specific nutritional challenges

-Energy for optimal training

The main nutritional need for cyclists is increased energy. To build a good endurance base, cyclists have to spend hours on their bikes training, which is not only time-consuming but also energy-consuming. 

Even the less competitive 'social' cyclist doing two to four 40 to 60 minute training rides per week plus a two to four hour race or fun ride over the weekend requires at least an extra 1 120 kilojoules (270 kcal) on training days and an extra 3 360 kilojoules (800 kcal) on race days.

This means eating, for example an extra sandwich plus a banana on training days. On race days, you need 750ml to one litre of a 7% carbohydrate sports drink plus two fruits as well as a sports bar supplying 50g carbohydrate. 

Professional cyclists can spend three to six hours on their bikes every day training or racing, pushing their daily energy needs up by an extra 11 700 kilojoules (2 785 kcal). This increased energy requirement should be met primarily through carbohydrates.

-Practical performance foods for racing 

Pre-race nutritional strategies as well as the amount and timing of food intake during and after the race depends on the nature of the event.

For events longer than 90 minutes, carbo0loading for one to three days before the race is important. For ultra endurance races lasting more than four hours that does not include maximal intensity sprints, some well-trained cyclists may benefit from first eating a high fat diet (60 to 70% fat) for five to six days followed by one to three days of carbo-loading before the event. This will spare carbohydrate during the event by burning more fat. 

Regardless of the type of event, a carbohydrate-rich breakfast should be eaten before the race to top up energy stores.

Short sprint races (less than 60 minutes)

When competing in short sprint races or events lasting less than 60 minutes, carbohydrate ingestion during exercise is not a priority, especially if you had your pre-race breakfast or meal.

However, if you are competing in repetitive high-intensity sprint bouts it is a good idea to keep your sports drink nearby to quench your thirst after each sprint and to keep your energy levels up. 

Single day events

If the distances you race are more than 30 km or last longer than 60 to 90 minutes, you should consume additional carbohydrate during exercise (50 to 60g of carbohydrate per hour of cycling, starting early in the race) to maintain energy stores and to prevent a drop in blood sugar levels.

Carbohydrate-rich options providing 50 to 60g of carbohydrates 

· 750ml 7% carbohydrate Game

· 750ml Energade

· 650ml Powerade

· 500ml Refuel, Fast Fuel or soft drink (Coke)

· 2 medium bananas or 3 small fruits

· 3 1/2 tablespoons raisins

· 50g dried mango and 200ml Game

· 1 sachet SupaGu, ESR Energy syrup, Corn syrup diluted with 200ml water and 1/2 packet Super C's

· 1 sachet Gu and 1 Sports Bar (ie a Evox or PVM Energy Bar)

· 1 packet Super C gums

· 10 Jelly Babies or marshmallows

· 60g pitted dates and 250ml Game

If you aim for a four hour Argus Cycle Tour, you may need three to four options from Table 1 during the race.

A 1.5L hydro-pack or two 750 ml bottles filled with a 7% carbohydrate drink already counts for two options and the third could be a sachet of Gu with a PVM energy bar or a handful of Jelly Babies with a banana.

You can top up with additional fluids provided along the way, if necessary.

Multi-stage events

The Cape Epic is an example of an eight-day multi-stage race where riders complete between 65 and 125 km per day, spending between four to nine hours on their bikes.

A beneficial nutritional strategy for ultra-endurance events such as the Cape Epic is five to six days of fat-loading followed by one to three days of carbo-loading before the race. 

Practically, this means during fat-loading days you eat a diet very high in saturated fat including full-cream milk, cream, cheese, avocado, seeds, nuts, peanut butter, olives, salad dressings, fried bacon and egg, tuna (in oil) with mayonnaise and fried chicken (with the skin). You then switch to a carbo-loading diet. 

It is very important to experiment with this type of diet strategy before a major event because not all cyclists may respond well to this dietary strategy.

A dietitian with experience in sports nutrition can help you calculate and plan your diet.

During multi-stage events, it is vital to consume not only enough energy before and during each stage, but also afterwards for optimal recovery.

The following points are important to consider during multi-stage events:

- Carrying enough supplies for nine hours of riding can be a logistical challenge.

A 1.5l hydro-pack and two 750ml bottles filled with 7% carbohydrate drinks provide enough carbohydrates and fluids for four hours. If you cannot drink the amount of fluid to meet your carbohydrate needs, include some energy dense options such as concentrated gels, energy bars and enerjellies.

If you are going for the more solid carbohydrate options, it is still essential to fill up your bottles with water at the watering stations to ensure adequate fluid intake.

For the longer racing days you should include more substantial snacks that provide a little protein (Table 2) in your daily 'race pack' to combat hunger pangs.

In the first two hours of the ride, choose half to one carbohydrate-rich option from Table 1. After two hours, choose one carbohydrate-rich option per hour of cycling, alternating between Table 1 (carbohydrates) and Table 2 (carbohydrates and protein).

For the back of the pack riders that may spend nine hours on their bikes, its worthwhile finding out if there will be food available along the way.

Alternatively, carry a sealed packet of tuna with low-fat cheese wedges and crackers or lean biltong with provitas to top up at lunch time. 

Foods containing 50 to 60g carbohydrates and 10g protein

· 75g raisins and 25g peanuts

· 140g FastFuel Rebuild powder and water

· 1 sachet SupaGu, 200ml water and protein bar

· 45g packet of biltong and 750ml Game

· 50g Trail mix and 200ml Game

· 2 Jungle Nuts Energy Bars

· 250 ml liquid meal supplement (eg Ensure).

- Consuming the same thing every day during a multi-stage event can lead to 'taste fatigue'

Vary the flavour or your energy drink and type of food you carry with you. Several hours on the bike may result in certain cravings. Corn nibs, pitted dates, nougat, chilly sticks and peanuts may come in handy for some of those unexpected sweet or salty cravings after several hours on the bike.

- Post-ride recovery

A carbohydrate-rich food combined with some protein should be consumed (Table 2) as soon as possible after the day's race and again every one to two hours until suppertime.

Since alcohol interferes with carbohydrate restoration, it should be avoided or limited to one light beer or one small glass of wine with the evening meal.

Hydration during long training rides and races

Sweat losses can be high especially in hot weather conditions, but may go unnoticed since sweat evaporates quickly in the wind.

It is not compulsory to force yourself to ingest fluids during exercise if the session is less than 40 to 60 minutes. However, it is important to consume fluids during exercise when exercising in hot, humid conditions and/or at a high intensity for more than an hour.

The volume of fluid you consume during exercise should not exceed your sweat rate, so drink when you feel thirsty. Drinking small volumes (150ml) of fluid frequently (every 15 to 20 minutes depending on thirst) is better than a big volume once an hour and ensures better absorption. 

" Nutritional supplements

Next to body builders, power lifters and other 'power athletes', cyclists are a popular target group of nutritional supplements and other performance enhancing aids that may include banned substances. 

The truth is that very few supplements match their promised claims. However, certain nutrition supplements, if used correctly, can play a role in enhancing cycling performance. 

Top ten practical tips for cyclists

· Eat plenty of carbohydrates as part of your day-to-day diet - include nutritious carbohydrate options such as healthy breakfast cereals, bread, pasta, potatoes and rice in all your meals and go easy on sugary sweets and drinks.

· Shed those extra kilograms to improve your power to weight ratio - keep your dietary fat intake low by using little butter, oil, margarine, cream and other 'fats' and eat lean meats, skinless chicken, steamed fish, low-fat dairy foods with plenty of fruits, vegetables, cereals and grains.

· When injured or resting, cut your energy intake accordingly. Don't continue to eat as if you're training - cut back on those extra carbohydrates!

· Choose foods that are easy to eat on the bike and that travel well - concentrated carbohydrate supplements such as carbohydrate drinks, carbohydrate powders, corn syrups, gels and energy bars are useful to ensure adequate carbohydrate intake before and during a ride. Remove bars from wrappers and re-pack it in a small sachet that is easy to open on the bike. Dark chocolate is also a good option since it does not melt that easy. Foods like dry provitas with low-fat individually sealed cheese wedges or tuna packets may come in handy.

· Maintain blood sugar levels during long rides - It is important to ingest 50 to 60g of carbohydrates per hour of cycling and carry enough provisions with you on the ride. Don't rely on shops and stops. Find out from race organisers if there will be foods and drinks available along the way, otherwise you will need to calculate your carbohydrate needs and take enough with you.

· Pay attention to your fluid intake during long rides - drink when you are thirsty and stay hydrated at all times. Budget for approximately one 750ml bottle of fluid per hour of cycling after the first hour.

· Keep the load light and accessible - during long events you require both energy and fluids. Carbohydrate drinks provide both energy and fluid and can be carried in a 1.5 to 2l hydro-pack or in two 750ml bottles (enough for two to three hours). Keep a few Gu sachets, energy bars or Super C's in your back pocket.

· Have a recovery plan - eat a low-fat recovery snack containing carbohydrates and protein as soon as you have completed your training ride or race. Liquid meal replacements are ideal in situations when your appetite is low.

· Limit or preferably avoid drinking alcohol immediately after a ride - alcohol interferes with glycogen restoration, increases urine output and may delay recovery. Rather wait until supper time before you indulge in one to two light beers or a small glass of wine.

· Do not fall into the supplement trap - very few supplements live up to their claims. Carbohydrate supplements such as carbohydrate drinks, energy bars, gels and glucose powders are probably your best bet

(Info reworked from Discovery)