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I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Cramping, Electrolytes, & Hydration…

December 10, 2016 by TORQ USA

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*This Article was contributed by TORQ USA whose products are based around science and natural ingredients for optimal performance. You can find their products in our I Love Bicycling Shop.

Cramping and hydration are two subjects that many people consider to be inevitably linked (like Fish & Chips or Gin&Tonic), but this isn’t necessarily the case. Dehydration can cause cramping for sure, but you might want to look at a few other things first…so lets…

WHAT LEADS TO CRAMPING?

The most commonly overlooked cause of cramping is actually ‘over-exertion’. You could be doing absolutely everything right from a hydration perspective, but it’s just that you’ve asked your body to do more than it’s used to doing. It makes sense really doesn’t it? If you’re calling upon your body to do stuff it’s just not used to doing, it’s going to say ”Look mate, you’ve asked a lot of me in the past, but this is new territory. You must be joking, thus I’m going to punish you with pain…” (queue titanic contraction of hamstrings and calves).

The solution is simply to introduce some harder, more focused riding into your week.  The more riding you do, the higher your cramp threshold will become, so in short, you need to build up your fitness. Bizarrely, if you fuel and hydrate yourself properly (which will be discussed later on in this article), this will allow you to maintain a higher power output on the bike for longer, which in turn will put your muscles under more strain, which can then lead to cramping! I do think it’s very important not to get ‘cramp hang ups’ though, because cramping due to over exertion has to be a good thing. It’s a clear indicator that you’re overloading your muscles and causing adaptation. When I get to the point in my ride/race that I’m getting little twinges of cramp, I know that I’m breaking into new territory and pushing the boundaries. Once I’ve rested up afterwards, I’ll be stronger for it, so the rewards will be sweet. The diagram below shows how short term over-exertion will bring rewards in fitness providing you give your body sufficient time to recover.

 

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Remember that over-exertion comes in two forms, duration-based and intensity-based. If you can ride for hours, but cramp up on climbs or in races, you need some more intensity in your training, so think about doing some intervals or shorter harder rides. On the flip side, if you’re good at the fast stuff, but cramp on longer rides, you need more endurance, so try to get out and ride for longer (i.e. base riding).

A BIT MORE ON DEHYDRATION…

With this said, dehydration can’t be ignored as a cause of cramping.  Quite simply, if fluid and electrolyte intake doesn’t equal fluid and electrolyte loss, you will start to dehydrate, so you need to address high perspiration rates by putting more fluid and electrolytes back in to your body. Normal table salt is made up of Sodium and Chloride (2 of the electrolytes), but you will also need Magnesium, Potassium and Calcium – 5 ‘core’ electrolytes all together. Electrolytes are necessary elements for muscular contraction, so it doesn’t take a genius to work out that if you start to lose these valuable salts, your hardware’s going to start coughing and spluttering. And no, there is no one magic bullet electrolyte, thus we cannot overstate this, you need to sufficiently maintain adequate levels of all core electrolytes as well as some other nutrients. A bit further into this post we get into electrolytes in more detail.

The diagram below demonstrates the potentially catastrophic effects of dehydration.  For every 1% of bodyweight you lose through dehydration, you get a corresponding 5% drop in performance.  This is a huge performance loss and by way of putting some figures to it, a slightly dehydrated individual who usually kicks out 300 watts at threshold (time trial effort) will drop off to around 285 watts.  Suffice to say that races are won or lost by much smaller differences in power than this.  If dehydration reaches 4-5% of bodyweight, performance drops a whopping 20-30% and a fluid loss of 9-12% can be fatal.

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The physiological effects of dehydration are interesting.  The fluid losses cause blood volume to drop and as your blood plasma loses water, it becomes thicker.  This decreases blood pressure, which then reduces blood flow to the muscles and skin.  As less blood reaches the skin, thermoregulatory efficiency (the control of body temperature) is reduced and heat is retained within the body.  The worse the dehydration gets, the more pronounced this cycle becomes.

PREVENTION…EVERY RIDE/RUN IS DIFFERENT

In order to prevent dehydration, you’ll need to consume fluid, as well as fuel sufficiently. For the purpose of this post, we will focus on the hydration part.  So, how much fluid you take on board will depend entirely on the environmental conditions that you’re exercising in.  If you’re exercising indoors or in dry or hot conditions, you’re going to lose more fluid than in cooler or more humid conditions.  The paradox is that you actually feel like you’re losing more fluid in humid conditions when actually you’re not.  Sweat drips off you, but because evaporation rates are lower, you won’t actually perspire as much and your thermoregulation systems will be much less efficient at driving heat away from your body.  So as not to confuse the matter though, let’s make this assumption: You will perspire more and have greater fluid losses in hot than cold environmental conditions: You will perspire more at higher than lower exercise intensities and finally: You will perspire more in dry than humid environmental conditions.

When perspiration rates are high, you should aim to consume as much fluid as possible.  Pure unadulterated water will not hydrate you as quickly as an energy drink mixed at a 6% concentration though because of the osmolality (potential to diffuse) in the gut.  Sports drinks that are marketed as ‘Isotonic’ are designed for this use, but providing your energy drink is mixed at 6% (60 grams of carbohydrate per liter or 16oz H2O) it will be in balance with your body fluids and will hydrate you rapidly.  Hint hint…check out TORQ Energy…it’s really good at knocking two birds out with one stone…

As an aside, it’s a little known fact that we are actually self-hydrating organisms.  Through our metabolism (oxidative phosphorylation), we actually produce water as a bi-product and according to Wilmore & Costill, authors of ‘Physiology of Sport & Exercise,’ during rest we actually produce 150 to 250ml per day.  In addition to this, a 155lb cyclist will also produce about 150ml of water per hour during intense exercise.  During very cool weather, this would help to explain why one has to get off the bike to have a pee every now and then.  It’s a combination of this canny self-hydrating mechanism and perhaps drinking a little too much for the environmental conditions.

ELECTROLYTES, WHATEVER THEY ARE, GIMME GIMME GIMME…

Last and by no means least, lets get a little deeper into electrolytes.  These are dissolved salts that are capable of conducting electricity, so are vital for muscle and neural (nerve) function.  They also play a major roll in maintaining fluid balance within the body.  There are 5 electrolytes: Sodium, Chloride, Potassium, Magnesium and Calcium.  The last one is less important than the other four and by far the most important are the first two.  Having electrolytes in your energy drink has the following benefits:

  • They help to replace electrolytes lost through sweating (in case you hadn’t noticed, sweat is salty). Sodium and Chloride help to maintain the volume of the blood and also help to transport nutrients into cells so that they can be used for energy production, tissue growth and repair.  Potassium is present in much higher concentrations in the muscle cells than in the blood, so losses through sweating are much lower than with Sodium or Chloride.  Potassium deficiency would typically be symbolised by muscle cramping.  Low magnesium levels are linked to muscle fatigue and cramping too, but again losses through perspiration are less substantial than with Sodium and Chloride.
  • Electrolytes help prevent hyponatraemia. This is a rare condition that affects ultra endurance athletes and is also referred to as ‘water intoxication’.  If you consume water-only or an energy drink without electrolytes over a long period of time, the combination of sodium chloride loss through sweating and the dilution of the remaining salts in the blood steam with the fluid you’re taking in can cause headaches, cramping, loss of strength and nausea.  If left unchecked, this could become quite a serious condition.

To summarize, Ed Burkes’s book ‘Serious Cycling’ makes the following recommendations with regard to the amounts of electrolytes that should be present per liter in an energy drink, so check yours (check out details on TORQ Energy hydration & fueling mix here):

  • Sodium: 400-1,100mg/l          [TORQ Energy: 550mg/l]
  • Chloride: 500-1,500mg/l        [TORQ Energy: 940mg/l]
  • Magnesium: 10-100mg/l        [TORQ Energy: 12mg/l]
  • Potassium: 120-225mg/l        [TORQ Energy: 130mg/l]

Note that TORQ Gels also contain all 5 core electrolytes. Following our TORQ fueling system, you can hydrate and fuel with 2x 500ml bottles of TORQ Energy mix (2 TORQ Units), and 1 TORQ Gel per hour to achieve optimal 90g carbohydrate per hour, as well as be fully topped up on fluids and electrolytes for even the worst conditions.

So, in summary, when perspiration rates are high, do not consume bars or gels, just drink an electrolyte-containing energy drink mixed at 6% carbohydrate – and drink as much as you can (up to a little more than a liter per hour).  This is the quickest way to hydrate and you’ll be fueling yourself adequately by virtue of the fact that you’re consuming significant quantities of this 6% solution.  When perspiration rates are low, drink less or you’ll be taking numerous ‘comfort breaks’ and satisfy your energy needs through more concentrated ‘dryer’ forms of energy like gels and bars.

So, enjoy the heat and stick it to summer. You’ve got this. #Unbonkable

TORQ’s assortment of products to help you achieve optimal performance, not bonk, and stay hydrated for your ride can be purchased by clicking the image below.

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Nutrition for Cyclists – A Basis

April 20, 2016 by Lee Agur

Eating right can be hard at the best of times, especially for those of us who like to exercise as a hobby. With a passion for cycling often comes a need for a balanced diet – and this is even more true when you opt to cycle for long periods of time, or even on a more professional level. Nutrition is a minefield of do’s and don’ts for many areas of exercise, so knowing the right nutrition for cyclists of any ability is essential if you want to get the best out of your ride. Let’s take a look at the right kinds of nutrition to help you to become not just a healthier cyclist – but a faster and stronger rider, too.

Nutrition for Cyclists – Carbohydrates for Fuel

If you are a keen cyclist, you’ll probably know that carbohydrates can be your best friend. While it’s no secret that they are the body’s main energy source while cycling, knowing a weekly and daily requirement for carbohydrates may not be so easy.

Carbohydrates need to support your cycling routines and not hinder them, and the reality is that too large a portion can lead to peaks and dips in energy that can actually leave you feeling lethargic. A good rule of thumb is to aim to eat a fist-sized portion of low-glycaemic carbohydrates to ensure that you get a steadier release of energy as you ride. Low-glycaemic carbohydrates burn slower than others, so eating foods such as wholegrains, fruit and vegetables will promote the right intake. Add these to each meal, or carry small portions as snacks when you head out for a ride to obtain optimal nutrition for cyclists.

Powerful Protein?

Many sports enthusiasts will tell you that protein is muscle food and therefore not essential nutrition for cyclists but getting a good amount of protein when you ride will work to support your overall health – mainly in terms of immune function and recovery. As protein is responsible for tissue maintenance, it will aid the recovery of any muscle damage that you experience during your ride and this can be particularly important if you are riding on a more professional level.

Try adding beans, lean meats, fish, and dairy (potentially)  into your diet for a no-fuss boost of protein, and as these foods tend to be more filling than sugar-filled carbohydrates, you’ll feel fuller for longer, too!

Vitamins and Minerals

There are two main types of vitamins that you need to ingest for good nutrition for cyclists; fat-soluble and water-soluble vitamins. Fat-soluble vitamins (A, D, E, and K) are stored within the body to be used at a later date while water-soluble vitamins (B vitamins, folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and vitamin C) are needed daily to ensure a balanced diet. Fruits and vegetables are a rich source these in general and this is why nutritionists everywhere promote that you eat 5 pieces each day. Opt for a range of colors when you buy fruit and veg for a balanced diet- and in darker shades – to really get a well-rounded amount of each.

Minerals such as calcium, iron, and zinc are also necessary for good cycling nutrition, but as these are only needed in small quantities, your intake of 5-a-day should more than suffice.

The Right Amount of Calories

Whether you ride your bike on a personal or professional level, it is important to remember that cycling will require you to increase your calorie intake. This is because you will need to replace the extra calories that you burn whilst riding.

Knowing how many extra calories to ingest can be a problem as simply upping portion size and eating more calorie-rich foods can cause you to consume too many calories. A great way to keep on top of the right amount of calories for your needs is to multiply the distance you travel in miles by 40-50 calories. Try to keep towards the lower limit if you’re a slower or lighter rider and consume towards the top end if you typically cycle faster or are heavier as you will be burning more calories to cover the same distance. This calorie calculator can help to estimate calories burned while riding.

Timing Pre-Ride Nutrition

It is really important to have a good plan for timing pre-ride nutrition for cyclists. Nobody wants to ride hungry or with a belly full of food, so be sure to eat at the right time! Experts suggest that eating a your pre-ride meal at least 90 minutes before a ride is the best way to go, but eating small, regular meals throughout the day and downsizing your three main meals to allow for the right snacks at the right time will help ensure that you are properly fueled, whenever you decide to jump on the bike.

How To Curb Tired Legs

December 15, 2014 by Dyani Herrera

tired-cyclistHow To Curb Tired Legs

We’ve all been on those group rides, where we became overzealous and thought we were speed bikers at the Kona World Championships. Then, spent the next few days paying the price, feeling like you were lugging around cement blocks; thinking, how can you rid yourself of these tired legs so you can hop back on for your next ride? Here are a few tips to speed up recovery after a tough ride.

Post-Ride Recovery Shake

It’s crucial to have a protein shake with some carbohydrates within 45 minutes of finishing your ride. Research has demonstrated that when combining carbohydrates with protein immediately after exercise it increases muscle synthesis. As we ride we break down muscle, and the body builds more muscle after activity as a process of adaptation to exercise. Forty-five minutes is the time frame when your muscles are most hungry for nutrition, and absorb readily to aid with muscle repair. In addition, it is a crucial period in restoring the glycogen (energy) stores we’ve depleted during our ride. It’s also been shown that endurance athletes rely on protein during long rides as a last fuel source once we’ve depleted our glycogen and fat stores. Recommended daily allowances of protein for males include 84-112 grams and 66-88 grams for females. Furthermore, some of my favourite mixes include soy milk with a scoop of vanilla, whey protein, mixed with some strawberries, and blueberries for the antioxidant effect. If I’m craving something sweeter, then I add a scoop of peanut butter along with protein powder, and some banana slices.

Stretch Before and Post Ride

Make sure you stretch your leg muscles in order to minimize the decreased range of motion due to sore muscles, which could lead to strains. Vital muscles to be stretched include quadriceps, hamstrings, calves, IT bands, hip flexors, and glute maximus. There are several stretching techniques one can use to achieve elasticity. The most commonly known is “static stretching”, which requires you to stay in a stationary position, and place the muscle in a stretch, typically in the opposite direction the muscle performs.

There is also “proprioceptive neuromuscular facilitation (PNF) stretching”, which involves stretching the muscles with alternating sets of static stretching versus muscle contraction; with this style you would need a partner to assist you. A PNF stretching example includes a static stretch of the hamstring for 10 seconds, and 10 seconds of contracting the hamstring by pushing against the person’s hands/body, with a stretch-contract-stretch sequence. The advantage of this stretching is you see immediate gains in flexibility, more so than in static stretching.

Another form is “dynamic stretching”, which involves a person performing low intensity exercises involving that muscle action; for instance, walking lunges to stretch the hip flexors. These are best completed before a ride in order to get the muscles firing and geared up for cycling. Each stretch should be completed 2-3 times, for no more than 30 seconds each. It’s more effective to stretch these muscles once you’ve completed a 10-15 minute warm up, as well as immediately post ride. Research has shown minimal elasticity gains when performing these stretches prior to a warm up. “I Love Bicycling” has an article on some great stretches for cyclists with photos included.

Hydration Post-Ride

After a ride, drink plenty of water mixed with a cap of Pedialyte, per 8 ounces. Pedialyte contains condensed electrolytes, and aids in speeding up muscle recovery by hydrating muscles, and flushing out lactic acid. By drinking plenty of fluids with electrolytes, it helps your body eliminate the lactic acid through urine. In addition, it helps in hydrating your body in preparation for your next ride. There are formulas online, which can be used to figure out how much water is needed for your particular body weight and activity level. One way to check if you’ve hydrated adequately is by observing the colour of your urine. If your urine is yellow you’re still in need of hydration, but once it comes out clear or a pale yellow you are hydrated.

Ice Bath

A great way athletes minimize soreness and achy joints is by making themselves an ice bath. The advantage of an ice bath is allowing several muscles and joints to be treated at the same time. It is also the one ice treatment that has the deepest penetration effect of tissues. This treatment can be done in the bathtub of your home. Fill up the tub until it passes your thighs and dump in 1.5-2 bags of ice. In order for it to be therapeutic the temperature should be between 50-60 degrees. Granted, you’ll be freezing for the first 5 minutes, but afterwards you’ll be numb. If you don’t have a bathtub this can also be done by purchasing a 10 gallon garbage tub, and completing the same process. The ice bath can be completed for a minimum of 20 minutes, but no longer than 30, because then it has the adverse effect. If done for more than 30 minutes the body begins to think it’s entering a hypothermic state, and starts to dilate the blood vessels in order to increase body temperature. This is the opposite effect of the ice, which is intended to constrict blood vessels in order to decrease swelling and eliminate pain.

In following these four tips, it’ll help you avoid delayed onset muscle soreness (DOMS), which happens when you’ve pushed your body a bit too far. By speeding up recovery, we can gear ourselves up for our next ride, where this time we can imagine ourselves to be as fearless as Sebastian Kienle going into a headwind.

 

Recovery…Beer?

November 4, 2014 by Aaron Robson

Recovery…Beer?

recovery beer?I’m probably not the only person who has sat down after a long hard ride and enjoyed a nice cold pint of beer. I’m also probably not the only person who has felt a tad guilty afterwards – the responsible athlete inside reminding me that my recovery would have been helped more by a bottle of Gatorade rather than a nice golden ale. That guilt might be somewhat misplaced though.

Science say yes?

A recent study from the University of Grenada in Spain found that drinking 660 milliliters of beer followed by lots of water was more rehydrating than simply drinking water alone. When you think about it, the idea of beer as a recovery drink isn’t that far fetched. It contains plenty of water, easily digestible carbohydrates, and since it is plant-based, it has many naturally occurring nutrients that traditional sports drinks lack. So what’s the catch?

On the other hand…

The biggest issue is the alcohol – alcohol is a diuretic (causes dehydration) and also impedes protein synthesis, both things that endurance athletes want to avoid right after a hard workout. However, another study published last December found that the dehydrating effects of the alcohol in beer were mediated by changing the electrolyte content. Perhaps a light at the end of the tunnel?

It’s Real!

At least one adventurous company thinks so. Lean Machine, based in Canada, is hoping to solve the dilemma of the post-workout beer, with a brew they call a ‘recovery ale’. Their beverage is high in protein, low in alcohol, and also contains a slew of important nutrients, antioxidants and electrolytes. By packing their beer with all the things that endurance athletes value, and reducing the ABV, they hope to create something that will appeal to the palate of the beer-loving athlete and boost recovery. Doesn’t sound to bad, does it?

 

Real Ride Food for Cyclists

January 19, 2014 by Craig Richey

Real Ride Food for Cyclists  Real Ride Food

Many cyclist are careful about their diet, buying organic fruits and vegetables, as well as avoiding preservatives and highly processed food. However, many people fail to achieve this same quality diet while riding or racing. Typical ride food such as sport bars, energy chews and gels are highly processed and contain a large amount of preservatives. Check the expiry date on your favorite ride food, many have a shelf life of more than a year.

In the pro peloton most riders eat real food, from little sandwiches to the famous cyclist rice cakes. These riders also eat commercial processed sport products as supplied by their team’s nutrition sponsor. Now most people are not racing hundreds of kilometers day after day but some of the same nutrition concepts apply. At some point you have probably gone for a long ride and eaten a typical buffet of processed sports products and felt kind of sick after, maybe your stomach even hurt while riding. This is usually a result of all the processed junk that your stomach is not used to dealing with.

This gut rot issue is becoming a hot topic and real ride food is becoming increasingly popular. The Feed Zone Cookbook by famous sport nutritionist Allan Lim shares many of the recipes for the real ride food that you would find in most pro peloton musettes.

Prima Real Cycling FoodAlternatively if you don’t want to do any cooking before your next ride a new company called Prima has some amazing real food options. These bars are delicious, made of nutritious real food, and contain no preservatives, plus they are gluten free. The downside is that since they don’t have any preservatives they only last for a few weeks in the fridge. Prima is a small company and has limited retail distribution, but you can order online from their website and fresh bars will be made and shipped right away. Order Prima Here. 

About The Author: craigrichey

Craig Richey is a multiple time Canadian National team member, representing Canada at mountain bike World Cups and Cyclocross World Championships. Craig is currently doing an MBA in Boston and recently launched SponsorConnected.com

Best Way To Lose Weight Cycling

January 15, 2014 by Lee Agur

Best Way To Lose Weight Cycling

best way to lose weight cyclingCycling at a medium pace primarily targets fat cells for energy; therefore, people say it is the “fat burning zone” and is the best way to lose weight cycling. Although all of this is true it is only half the story.

The Other Half of the Story

Example 1

So you have gone out at your medium pace (approximately 60% of VOmax) for an hour and burned 400 calories, primarily fat, good work. After the workout you are hungry so you go grab some food… Well, your carbohydrate stores are mostly full because you didn’t use any… Better store most of that 500 calorie meal as fat… Wait what?

Your body is designed to use what it needs, and if it doesn’t need it it will store it as fat until it does.

Example 2

You go as hard as you can for an hour and burn over 1000 calories, primarily carbohydrates, hard work. After the workout you are hungry so you go grab some food… Well, your carbohydrate stores are depleted because you primarily used them… Better store most of that 800 calorie meal (you are more hungry than example 1 because of the hard workout) as carbohydrate.

1000 calories – 800 calories = 200 calorie net loss = good = weight loss.

Additionally, when you workout that hard you continue to burn calories long after the work out has ended.

The Rules

If you are looking to lose weight it does not matter what energy source is used during the workout because the golden rule of weight loss still applies “burn more calories than you consume”.

If you burn more calories than you can consume the net affect will be that you lose weight. A 200-300 caloric deficit per day is healthy and optimal.

The Actual Best Way to Lose Weight Cycling

Since burning the most calories is the primary objective that means that higher intensities are preferred for weight loss. That does not mean that every time you get on a bike you should put the hammer down and go like a bat out of hell, you will burn out.

Depending on how much time you have in a given week should determine how intense you should go:

  1. If you only have a chance to get on a bike twice in one week for 30 minutes each… bike like you stole something.
  2. If you are blessed with being able to afford lots of time on the bike then don’t go so hard that you need several days to recover afterwards. Include low and medium intensity workout sessions.

At the end of the day interval training is a great mix between high intensity and low/medium intensity to burn lots of calories for weight loss. Mostly I recommend to do whatever it takes to make the experience as fun as possible so you make it a priority and do it more often. Go buy a Garmin and watch yourself improve, go with friends or your husband/wife (or go without them…), use your bike to commute… whatever it takes… Just get out and ride.

The ABC’s to Fats Proteins and Carbohydrates

January 8, 2014 by Lee Agur

Fats Proteins and Carbohydrates

take care of your body, its the only place you have to live fats proteins and carbohydratesYou are the engine. Fuel the engine properly and it will perform. Don’t… and… you will putter out.

Your body needs different things for different functions. If your car runs out of oil you don’t go and put gas in the tank! Your engine will literally burst into flames! Your body is similar. It needs a healthy balance of carbohydrates, proteins and fats.

Fats

Lets start with the common misconception that fat is bad. Saturated fats constitute approximately 50% of the cell membrane. Together with protein, fats give our cells stiffness and integrity, they are also required to give us strong and healthy bones. Fats are essential to rebuilding cell walls; so, as levels of inflammation increase (caused by cycling or working out) the need for cholesterol (<– the fat) increases so it can rebuild the damaged tissue. Unsaturated fats are required for oxygen transfer, muscle recovery, energy production and more. Fat is also a key component in brain development. Still think fat is bad for you?

Proteins

Amino acids, the “the building blocks” of protein, are used for building tissue and repairing damaged tissue. People have protein shakes after a hard bike ride or workout to repair the tissue that was torn from the stress.

Carbohydrates

Carbohydrates are the main source of energy for our brains and bodies to function properly. The body breaks the carbohydrates down into glucose, the body then uses the glucose for energy, if there is not enough glucose then the body starts to use proteins and fats. If the protein is being used for energy then it is not being used to build and repair tissue and its other important functions.

The key to keeping your engine running smoothly is providing the right fuel.

What is that? You want jet fuel? You have to know what to eat and when. Some general guidelines are:

  • 45% to 65% of calories eaten should come from carbohydrates.
  • 20% to 35% of calories eaten should come from fat.
  • 10% to 35% of calories eaten should come from protein.

These are large margins due to the fact that it depends on what you are doing. For instance, if you are doing intervals for 2 hours then you are going to need lots of carbohydrates and very little fat.

Nutrition is one of the most difficult things to master. It takes years of experience and trial and error. The best gauge is to keep comparing how you felt and performed compared to your last rides/races/workouts and adjust accordingly. This in itself is a great reason to have a training log AND a meal plan.

Some Suggested Reading: The Paleo Diet for Athletes, The Feed Zone Cookbook, The Paleo Diet Cookbook

Is the Paleo Diet for Cyclists?

October 29, 2013 by Lee Agur

Paleo Diet For Cyclists
Paleo Diet for Cyclists

Is the Paleo diet for cyclists? Yes! and no… but more Yes than no!

Why the Paleo Diet for Cyclists Works

Amino Acids

The Paleo diet is high in animal proteins which contain important amino acids for recovery. As you know from previous posts, one of the keys to becoming a great cyclist is fast recovery. The faster you recover the harder you can train.

Alkaline vs. Acidic

When you eat food it goes to the kidney as acidic or alkaline. The idea is to obtain a more alkaline pH (approximately 7.35 – 7.45) because that is what we were used to “back in the day” (Paleolithic period).

Acid foods such as grains, cheese, dairy, salty processed foods and meat cause the body to think it is out of balance (pH wise). When the body thinks it is out of balance it uses up essential minerals such as potassium, magnesium, calcium and sodium to restore equilibrium. What is even worse is the body will break down muscle tissue, that you have worked so hard to build, to restore a balanced pH level;however, the paleo diet does counteract this with all the fruits and vegetables (fruits and vegetables make you more alkaline). An acidic pH makes people more prone to colds and illness. If you are sick, you are not able to train.

To summarize, the paleo diet will help muscle growth (by not eating away at the muscle you worked hard to build) and keep you from getting sick.

Why the Paleo Diet for Cyclists Doesn’t Work

Glycogen

Any cyclist/athlete must maintain muscle stores of glycogen, it is your bodies fuel for high performance activities. If you were to follow the strict Paleo diet, fruits and vegetables (relatively low on the glycemic index) would be your only source of replacement. Unfortunately, you would have to eat pounds of fruits and vegetables (read as pounds of fiber… or… lots of bathroom time) after high intensity workouts.

So… you need carbs for high performance. What to do?

The Ideal Paleo Diet For Cyclists

The ideal diet for cyclists requires tweaking the Paelo diet. Follow the Paleo diet except for: immediately before cycling, during cycling, and 30 minutes to an hour after cycling. During these periods you can and should eat carb loaded foods. (Details of what to eat and when to eat it in later posts so subscribe to my newsletter… or buy The Paleo Diet for Athletes if you simply can’t wait)

I read The Paleo Diet for Athletes and I am a firm believer in its health benefits. I have never “subscribed” to a “diet” before this, but this one just makes sense! I strongly recommend that you at least try it out… if you haven’t then you don’t have an opinion, you are just speculating.

I did not go cold turkey Paleo Diet for Athletes, but at least I am now aware of what I should be doing and when I should be doing it so I can make more informed decisions.

If you have already read The Paleo Diet for Athletes, (as many of you likely already have as it is at the top of the best selling list for diets) then I have also included some Paleo Cookbooks and Mealplans for people who want more ideas or need a meal plan that I have used and enjoy. As I said in The Basics to Cycling Nutrition the key to becoming a good cyclist is nutrition! Click on the pictures below to learn more:

 

The Paleo Diet for AthletesPaleo Diet Cookbook & Mealplan for CyclistsThe Paleo Diet for Cyclists

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