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CYCLING PERFORMANCE TIPS

"Knowledge is the key to improving your cycling performance."

- CPT mission statement -

Dietitian for Cyclists Ansonia CT

Local resource for dietitians for cyclists in Ansonia. Includes detailed information on local businesses that provide access to nutrition tips for cyclists and competitive athletes like carbohydrate training diets, daily protein requirement information, carbohydrate loading programs, and information on overall fluid balance as well as advice and content on nutritional training programs and maintaining energy stores.

Jennifer Lim, RD
(203) 281-7555
Hamden Health Care Center1270 Sherman Ln
Hamden, CT
 
Claire L Liva Erris, RD
1010 Amherst Place
Cheshire, CT
 
Anne Young, CDE, MS, RD
(203) 694-8784
Mistate Medical Center435 Lewis Ave
Meriden, CT
 
Debra G Swanson, RD
(960) 940-6300
Bristol Hospital Center for Diabetes102 N Street
Bristol, CT
 
Linda S Caley, MS, RD
(860) 537-5486
120 Carli Blvd
Colchester, CT
 
Amy Lynn Krystock, RD
(203) 671-3392
65 Mountain Brook Circle
Cheshire, CT
 
Barbara McCarty, RD
(203) 484-2460
1320 Middletown Ave
Northford, CT
 
Betsy Friedman Davis, LDN, RD
(860) 657-8742
45 S Main StSte 208
West Hartford, CT
 
Claire L Liva Erris, RD
1010 Amherst Place
Cheshire, CT
 
Amy Lynn Krystock, RD
(203) 671-3392
65 Mountain Brook Circle
Cheshire, CT
 

NUTRITION FOR TRAINING AND PERFORMANCE

 



The following basic nutrition plan for the competitive athlete is based on an understnding of the principles of the physiology of nutrition covered elsewhere.

To review, the most important of these concepts include:

  • a high carbohydrate training diet is a must to maximize your internal (liver and muscle) glycogen stores.
  • there may be a slight increase in daily protein requirements, with training, but replacement needs can be met with 1 gram protein/kg body wt/day.
  • When training regularly, or riding multiday, endurance events, Caloric expenditures need to be consciously replaced to counteract the appetite suppression that follows from long hours of training.
  • a 3 day, pre event, carbohydrate loading program gives you an edge in maximizing muscle/liver glycogen storage.
  • a 4 hour pre event meal should be utilized to top off glycogen stores.
  • some riders experience intestinal distress or symptoms of hypoglycemia if they eat in the 2 to 4 hours immediately before an event.
  • Calories must be taken during an event of greater than 2 hours duration to avoid depleting your internal energy (glycogen) stores. Solid foods may offer some advantages in longer events, ridden at slower paces, but in high exertion (> 70 - 80 % VO2max) liquid supplements minimize problems from delayed gastric emptying.
  • be particularly sensitive to your overall fluid balance (loss vs replacement) as the risks of OVERHYDRATION as well as DEHYDRATION increase with longer events. The best strategy is to weigh yourself regularly during training as well as after/during longer events.
  • salt replacement beyond that in a normal diet (ie commercially available sports drinks) is necessary only under extreme conditions or in events lasting 8 to 10 hours or more .

    RECOMMENDED NUTRITION PLAN

    The following comments are intended for maximizing glycogen stores for competitive events and long distance recreational rides. They are NOT meant as a general prescription for 1 to 2 hour weekend outings. Specific recommendations based on type of ride can be found elsewhere.

    First, let's review a few tips that can be of benefit in a nutritional training program.

    • Practice eating while cycling - your stomach needs to get used to handling food while exercising. You cannot "train" your digestive system to get bigger or stronger, but you can define your own limitations and personal digestive quirks before the day of the big ride.
    • Don't switch foods on ride day - stay with the on the bike foods you are use to eating.
    • Make it simple for your digestive system - use processed breads rather than whole grains, liquids rather than solids, cooked vegetables instead of raw ones, and minimze fat.
    • Don't fill up before the finish - anything you eat in the last 30 minutes will probably still be in your stomach, and if you sprint at the end, it increases the incidence of nausea and vomiting.
    • Train more - the best way to improve digesti...

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