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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Dietitian for Cyclists Rockville MD

Local resource for dietitians for cyclists in Rockville. 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.

Wild Success
(301) 816-0752
2 offices now! N. Bethesda, MD and Virginia Beach, VA
North Bethesda and Virginia Beach, VA, MD
Speciality
Diet(ician) / weightloss

Data Provided By:
Julia M Mutter, LD, RD
(202) 437-0641
Hebrew Home of Greater Washington6121 Montrose Rd
Rockville, MD
 
Dana Laake
(301) 942-5505
11224 Orleans Way
Kensington, MD
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

Randi Weissberger Nutri
(240) 821-9999
6410 Rockledge Dr
Bethesda, MD
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

Smoothie King
(301) 656-3431
7720 Wisconsin Ave,# 8
Bethesda, MD
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

Lalita Kaul, LD, PHD, RD
(202) 806-9840
11009 Petersborough Dr
Rockville, MD
 
Institute Of Preventive Med
(301) 460-6600
1342 Atwood Rd
Silver Spring, MD
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

Andrea Troutner, RD
(240) 499-2628
Health Services200 Girard Street, Suite 212
Gaithersburg, MD
 
Everything Ro
(301) 469-3490
4550 Montgomery Ave,# 130n
Bethesda, MD
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

Jane Chang LLC
(301) 896-0775
10400 Old Georgetown Rd,# 7
Bethesda, MD
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

Data Provided By:

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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