How to
Eat for Endurance
By Fred Matheny for www.RoadBikeRider.com
The key to riding long distances is food and
drink.
Sure, training is important—but nutrition and
hydration are even more vital. According to ultramarathon rider and coach
John Hughes of Boulder, Colorado, “Nutrition, not necessarily training, is
the limiting factor in endurance cycling.”
The reason? Even the best-trained riders pack
only enough muscle fuel (glycogen) for a couple of hours of hard cycling.
Fluid stores vanish even faster.
For everything from century rides to multi-day
tours, remember these time-tested tips:
-
Enjoy the Last Supper. Eat
aggressively the night before a long ride so your muscles are crammed with
glycogen the next morning. Emphasize carbohydrates such as pasta,
vegetables, bread, whole grains, and fruit. Don’t forget dessert!
-
Don’t Skip Breakfast.
Cycling’s smooth pedaling motion means you can eat just before a long ride
without risking stomach upset. You’ll need a full tank. Cycling consumes
about 40 calories per mile, or 4,000 calories in a century ride.
Three hours before the start, eat about 60
grams of carbohydrate if you’re an average-sized woman, 80 to 100 if
you’re a man. (Cereal, skim milk, a banana, and a bagel with jam equals
about 90 grams of carb.) Many riders find that adding some protein and
fat, like scrambled eggs or an omelet, keeps their stomach satisfied
longer.
-
Prehydrate. Fluids are as
important as food. Drink at least eight big glasses of water the day
before the ride. If you don’t, your performance and comfort may plummet by
mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
-
Eat and Drink During the Ride.
Drink before you feel thirsty. Your sensation of thirst lags behind your
need for liquid, so grab your bottle every 15 minutes and take a couple of
big swallow (about four ounces). About every 30 minutes, eat 20 grams of
carbohydrate—the equivalent of half an energy bar, several fig bars or
half a banana. Some riders prefer smaller portions more frequently.
On unsupported rides, use a backpack-style
hydration system and carry food in your pockets. Stop at convenience
stores along the way, if necessary. Most organized rides have aid stations
every 20 miles or so, but always carry food and fluid just in case.
-
Hydrate After the Ride.
No matter how much you drink on a long ride you’ll finish dehydrated.
Weigh yourself before and after, then compare the figures. Lost weight
means you’ve failed to replace the fluid you’ve sweated out. Drink 20
ounces of water or sports drink for each lost pound of bodyweight.
How do you know you’ve caught up? Your urine
will be pale and plentiful, and your weight will be back to normal.
Rehydrating is especially vital during multiday rides. If you get a little
behind each day, by the end of the week you’ll be severely dehydrated,
feeling lousy, and riding poorly.
The re-fueling process becomes progressively
less efficient as time passes. Eat or drink a high-carb snack while
chewing the fat with your riding buddies.
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