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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Dietitian for Cyclists Wyoming MI

Local resource for dietitians for cyclists in Wyoming. 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.

WEGE Inst For Mind Body Spirit
(616) 685-6923
300 Lafayette Ave SE
Grand Rapids, MI
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

Chanel N Kerschbaum, RD
(616) 732-3098
Saint Mary's Health Care300 Lafayette SE, Ste 2045
Grand Rapids, MI
 
Tammy L Goldsmith
(616) 774-0853
1225 Lake Dr SE
Grand Rapids, MI
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

Lori Schermers, RD
616.957.7700 x5
826 Parchment
Grand Rapids, MI
 
Karen R Host
(616) 365-9575
3019 Coit Ave NE
Grand Rapids, MI
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

Dale L Bird Cortes, MS, RD
(616) 738-1854
Grand Rapids, MI
 
Affordable Nutrition
(616) 667-1346
7493 Cottonwood Dr
Jenison, MI
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

Mandy M Gruner
(616) 957-7700
826 Parchment Dr SE,# 100
Grand Rapids, MI
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

Melanie Ross
(616) 974-4400
4100 Lake Dr SE,# B01
Grand Rapids, MI
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

Sheryl Lozicki, RD
(616) 443-1501
575 Honeycreek
Ada, MI
 

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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