Whether you're a Tour De France Pro or an enthusiastic local sportive cyclist, it's important to fuel & hydrate yourself properly to ensure that the hard miles of training you put in don't go to waste due to not having a good nutritional strategy in place.
Here are some TOP TIPS for fuelling your training & racing
Note: It's important to test out your nutrition before race day, so incorporate the new strategies into training days to ensure you are comfortable & that they work for you before the big day/s
Morning Fuelling: What you eat for breakfast is going to be one of the most important meals as it will set you up for the beginning of the time spent on your bike
On The Go Fuel: One of the key things during cycling is being able to fuel & hydrate whilst you are travelling at speed so make sure you are happy with the sources of food/fluid & that you can consume them effectively
Carbohydrate: Your body can only store enough Carbohydrate to last you for around 90-120 minutes so it's important to consume 60g-90g of Carbohydrate per hour when taking part in prolonged activity (over 90 mins). It's vital that you test out taking Carbohydrates in this quantity if it is something new to you
Hydration: Ensure you stay adequately hydrated, especially when you're sweat rate increases as even the smallest amount of dehydration can affect performance & recovery
For more information on fuelling & hydration for your training & racing or if you are looking to implement a nutritional strategy, please get in contact via the chat box, email address or social media
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