9 COMMON NUTRITION MISTAKES BY CYCLISTS
This article talks about common nutrition mistakes by cyclists helping them give their best for each ride:
• Overdoing the night before: Your body can store only a limited amount of carbs, and if you eat more carbs than the required amount then you might feel bloated the next day. Also, it may affect your sleep and rest time.
• Late breakfast: For a ride that is going to start steady and easily digesting breakfast like porridge helps to keep you full for 60 minutes before you set off. But for a ride where you are going to set off early and start more briskly or go into a climb then you should be aiming to allow two to three hours for digestion.
• Trying something new: Don’t try anything new which you haven’t tested during your training. As you are going to push your body too hard, so avoid putting additional strain on your digestive system.
• Cycling too hard: Riding too hard is the number one reason for digestive distress. Your digestive system is unable to process or take on any fuel, making you feel nauseous and bloated. So stick to the same training ride intensity and don’t push too hard on the event day.
• Too many gels: Too many of them can lead to an upset stomach. They are fast-acting, so save them near the end of the ride to boost your performance maybe before a tough climb. Focus on nutrition and consume real foods as they are easy on your stomach.
• Don’t wait until you are hungry: Take small snacks after every 20-30 minutes right from starting a long ride. Food takes time to become energy so snacking will help prevent you from riding on an empty stomach.
• Research the route: If you research your route, then you will be able to plan your fuel for the ride accordingly.
• Don’t skip a feed: No matter how close you are to the finish line, the basic thumb rule is to never miss a feed.
• Have a recovery drink: If you don’t have a recovery drink, then you are compromising on your muscle recovery and might indulge in a sugar binge later. So, it’s important to finish with a recovery drink post a 90-minute ride or an intense session.
All the best for your next ride!
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