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Eating to Train& Training to Eat
Eating to train is something that concerns all of us whether training means a Thursday Night Slow Ride or a Tuesday Night Race. Eating to train is something to consider for anyone who rides for more than three hours at a time, regardless of pace, such as the Sunday club rides. For rides under about two hours eating before the ride is important, but for rides greater than two hours, eating during the ride is essential to being able to finish the ride with maximum enjoyment (or speed or both) and minimum fatigue.
Cycling is great exercise and can burn a substantial amount of calories. For example, a 125 lb. person riding at a 13 mph pace will use approx. 480 Cal per hr, but riding at a rate of 18 mph will use approx. 720 Cal/hr; a 175 lb. person riding at 13 mph will use 660 Cal and at 18 mph will use approx. 1000 Cal/hr.
The use of carbohydrate and fat for fuel depends on your fitness level, level of exercise intensity, and duration of exercise. In general, fat is the primary energy source for low to moderate exercise and carbohydrate is the primary energy source for high intensity exercise.
Carbs are stored as glycogen in the muscles (300-400 g, about 1200-1600 Cal) and liver (75-100 g, about 300-400 Cal). Fats stores in the body are much higher (up to 80,000 Cal). Depletion of muscle glycogen causes an athlete to "hit the wall" and depletion of liver glycogen causes an athlete to "bonk." Glucose is the main fuel for your brain, so maintaining blood glucose is important to make sure you stay focused until the end of the ride. Training helps the body learn to store more glycogen and preferentially burn fat over carbohydrates during exercise, thereby reserving carbohydrate stores for the final sprint.
The recommended nutrient intake for active people is 55-60% carbs, 15% protein, and 25-30% fat, based on total Cal in the diet; for very active people (that means the racers in the club) strive toward the higher carb and lower fat levels. Typical carb intake in the US diet is about 2 g/lb per day, and the recommendations for athletes are for 3-5g/lb per day depending on daily training schedule. Carbohydrates supply 4 Cal/g, so this translates into 12-30 Cal/lb per day from carbohydrates. Proteins supply 4 Cal/g and fat supplies 9 Cal/g.
The timing of eating prior to riding is influenced by how long and hard you plan to ride. The best time to eat is about two hours before the ride. Eating within one hour of riding can cause physical discomfort, and may raise insulin levels in the blood followed by a decrease in blood sugar while you ride, particularly if you eat sugary foods. Complex carbohydrates are recommended over simple sugars to avoid the sugar spike and subsequent crash.
During long rides, suggested carb intake is approx. 30-60 g (120-240 Cal) per hour, either in liquid or solid form, to maintain adequate supplies of glucose. Also crucial for long rides is drinking enough fluids to stay hydrated. Target recommendations for fluid intake range from 8-10 oz every 20 min to 1 qt for every 1000 Cal expended.
Long rides and high intensity cycling pose some challenges in keeping yourself properly fed and hydrated -- this is where the training to eat comes in. Each of us has different preferences and tolerances, and what works for one person may not work for another. I know people that swear by gels and others that can't tolerate them and find gummy candy to be a good source of easily digested carbs while exercising. Try new foods and beverages during the week, not on the event day. Training to eat should be taken as seriously as training your muscles (and your butt) for those century rides or races. Eat, ride, and eat again -- what a great way to spend a summer!
Kerry E. Kaylegian
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