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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Dietitian for Cyclists Jonesborough TN

Local resource for dietitians for cyclists in Jonesborough. 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.

Bonnie C Dunham
(423) 439-7280
325 N State Of Franklin Rd,# 2
Johnson City, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

Laurie A Malyar, PHD
423-926-1171 x 2929
James H Quillen-VAMC Nutrition & Food Service(120)
Mountain Home, TN
 
Candee M Spence, RD
(423) 979-6257
Center for Integrative Medicine1416 S Roan St
Johnson City, TN
 
Healthier Solutions By Marie
(423) 367-1396
PO Box 6545
Kingsport, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

David F Talley
(423) 578-1588
105 W Stone Dr,# 2d
Kingsport, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

Shannon M Tolbert
(423) 975-2200
415 State Of Franklin Rd
Johnson City, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

Brian Bevins Nutritionist
(423) 975-0214
1301 N Roan St
Johnson City, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

Janet J Skates, MS, RD
(423) 239-7176
1239 Morning Dove Drive
Kingsport, TN
 
Nutrition Program For-Elderly
(423) 246-8060
1200 E Center St,# 210
Kingsport, TN
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM
Saturday:Closed

WHealty Enterprises LLC
(865) 329-6825
2221 Airport Highway
Alcoa, TN
Speciality
Diet(ician) / weightloss

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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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