Consume Carbohydrate based food
Carbohydrates load before endurance rides- rice, potatoes, pasta, cereal, cereal bar, fruit. Consume a carbohydrate-based breakfast in the morning before training/racing-around 2 hours before the starter an event.
Train as you Race
Train as you race – practice makes perfect.
Hydrate prior to the Start
Hydrate prior to the start-Try and and drink 500ml-1000m1 of fluid proior to the event.
Caffeine intake before or during can provide a boost when it’s most needed-Caffeine can benefit endurance performance,try it during training to see results.
Refuel at a Steady Rate
Don’t wait until you feel fatigued-consume carbohydrates in small portions regularly to provide a steady supply of energy to the muscles.
Aim for 60 grams carbohydrate per Hour
Carbohydrate is the main energy source during moderate and high intensity exercise and this can he achieved through food sources, energy bars, gels and fluid.
Rehydrate using an electrolyte drink
An electrolyte fluid replaces electrolytes lost through sweat, have it.
Don't underestimate the importance of recovery - Recovery
Recovery post exercise is essential to replace the muscle glycogen used, stimulate muscle protein synthesis and replace lost electrolytes.
Recovery starts lmmedlatety after Exercise
Your metabolism still lifted 30minute post exercise, and making the most of this the window of opportunity is very important.
Some people aren’t hungry in the morning. Others, says Eberle, pass on breakfast to trim calories. Neither is a good strategy, because under eating in the morning usually leads to increased calorie consumption later. Plus, eating breakfast replenishes your liver glycogen stores, which typically dip while you sleep. An ample supply of liver glycogen will stabilize your blood sugar as you ride to help keep your levels from spiking and prevent you from bonking.
If time is your problem, stock up on just-add-water breakfasts such as instant oatmeal. If solid foods seem unappealing in the morning, whip up a fruit-and-yogurt smoothie.
During a race, trying new foods and drinks usually spells disaster, but during training it’s a great way to discover what fuels you best. “Training rides are prime opportunities to practice race-time eating and drinking strategies,” says Eberle. Once you discover a winning formula, you’ll approach your next big race or century ride with a fail-proof plan.
Test new foods on shorter rides before eating them on epics. Designate one day a week as “new foods day.” You’ll never discover your ideal fuel combos until you mix things up a bit.
Eating on the roll can be tricky. And drafting behind other riders can fool you into thinking you don’t need to refuel. Eberle says cyclists often fail to take in enough energy to realize their potential during tough workouts or long rides.
Fill your bottle with a sports beverage rather than water and set your watch alarm to remind you to sip every 15 minutes. Make a game out of eating all the snacks you’ve stashed in your jersey: End the ride with urieaten food, and you lose.
Eat within 30 to 60 minutes of ending your workout, and your body fast-tracks those nutrients to muscle repair and glycogen replacement. After that, you’ll still benefit, says Eberle—just not as much. Put off eating, and you’re more likely to feel tired from the effort, not stronger for the next one. That’s a crucial difference when you’re stacking big rides back to back.
Prep your recovery foods beforehand so they’re ready for you to eat. Far from home? Pack a cooler with a sandwich and a salad.
Cyclists stop drinking when the ride stops. But because it’s almost impossible to take in enough fluids while riding to fully replace what you’ve lost, cyclists end workouts dehydrated, which compromises recovery.
Refill your bottle after your ride and down the contents within an hour.