Entry One From the Nutrition/Hydration/Electrolyte Queen

 

With only a slight degree of trepidation, I write my first entry – “trepidation” because I speak with little authority (and admittedly, some ugly experience), but only “slightly” because I’m about to write from the echo of  unanimous voices of endurance athletes and their trainers.

 

Nutrition, hydration and electrolyte balance is pretty simple stuff, but it makes such a difference. Indeed, several sportswriters have said that the biggest impact on cycling speed and distance over the last decades has not been the improvements of the bikes and their components, but rather the emphasis on good nutrition and training.

 

Most of what follows is lifted from various websites and books. I’ll try to remember to make references. In short, my focus is this:

 

Although each body and cycling speed is unique, and recognizing that weather conditions have a significant impact on the rider, everyone burns about 300-600 calories per hour of cycling, and loses two to four cups of fluid. It’s tough to maintain a goal of eating before your feel hunger, and drinking before you feel thirst. But it’s an important goal, and one that can become almost reflexive over time. It means eating and drinking while pedaling – for any ride that is longer than two hours, and for the whole ride.

 

An intake of 240-280 calories per hour is sufficient for the average size endurance athlete (approximately 160- 165 lbs/approx 72.5-75 kg). Lighter weight athletes require less, heavier athletes more on occasion, but again, the amount is specific to the individual. An approved approach is to eat the least amount of calories required to keep your body doing what you would like it to do.

 

An intake of fluids – at least 8 ounces every half hour – is important. Many cyclists choose to carry one bottle filled with water, and the other filled with a sports drink or water with a few tablespoons of an electrolyte powder.

 

Just a short introduction for now, folks. Next entry: what foods for training and why, what food for your big adventure and why, what fluids and why. If you are out for a ride on the next day or two, practice drinking every 20 minutes and chewing down one power bar every hour.

 

Marlie