For many of us our goals are to cycle further and to cycle faster. Not only is training effectively, going to play a key part in this, but also by fuelling effectively we can be great at riding longer and faster. Or should I say that the biggest fail in endurance events and rides is often by not fuelling enough.
What is endurance?
Endurance is basically riding for a long time. In fact all cycling could be considered as an endurance sport. But for the sake of cycling we consider it to maintaining a steady pace for a long period of time. We would predominantly be riding in zone 2 and perhaps some harder efforts with climbs or working on the front if riding with a group.
Rides of 2-3 hours
For rides of 2-3 hours you may find that you can get away with not eating a lot, but it's not advised. However, by having a bar or something with a high amount of carbs every 30 - 40mins is really going to help you feel strong throughout the ride and also you are not going to be raiding your fridge when you get home or collapsing and struggling to function for the rest of the day. Many of us that are using cycling to try and loose weight often try and cut out feeding themselves on rides. However make friends with food and see it as fuel to keep you training for longer rather than cutting calories.
Rides of 3 - 8 hours
For rides taking up most of the day, if we don't fuel well, we will not only pay the price when you get home, but also chances are you will bonk. To put it simply bonking is a term referred to running out of energy from lack of food. We can feel heavy legs, dizzy and perhaps not even feel like food at all. For many of us, we leave eating on long rides until we start to feel hungry. We suggest eating something every 30 - 40mins such as an energy bar, banana, flapjacks, banana bread. Depending on the type of event, stop midway for some proper food, such as a sandwich or rice. When you finish the ride it's really important to get in a good meal rich in carbs and protein within a hour to help with your recovery.
Multi day events or bike backing
For when you have multiple days or riding ahead, certainly follow all the advice above, get a meal in mid ride, especially if you are out all day. For the time off the bike, make sure you eat well, keep hydrated and let your body relax.
Non-stop Ultras
For non-stop ultras you really need to eat, eat and eat. Spending most of the hours of a day of a bike for multiple days requires a lot of energy. Eat regularly and whenever you stop you need to be eating. You are certainly not going to be able to take enough food with you that you require so planning is really important. Make a strategy, don't just research the route but also research when you will eat and plan where you can stop. Also, there are some apps out there that will calculate how many calories you should be consuming during the rides, try to keep to it and double your calorie intake for a few days leading up to the event.
Whatever types of training rides and events you do, it's always advisable to have a strategy in place not only for your nutrition, but also hydration. Without it, we tend to get tired, loose focus on eating and bonk. So don't wait until you are hungry. A note on gels, try to sick with real food as it will keep you going for longer. Gels are there in case you are low on energy or going for a hard effort.
On all our coaching packages we have an option to receive nutrition coaching, not only to support you for your cycling, but also your lifestyle goals. Book a discovery call with me to discuss your cycling goals
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