by Leah Perrier, RD - Glotman Simpson Cycling Club Member, Active Cyclist and Mum!

Nutrition is one of the most important factors in developing your athletic performance so now is the time to make it a priority!

Here are some nutrition tips to help you start and stay fueled for your weekend rides:
Pre-Exercise - Show up to your ride adequately hydrated. Aim to drink at least 2 cups of water before leaving the house in the morning. Aim for a breakfast containing a source of carbohydrates and protein for staying power. Some breakfast favorites include: oatmeal with fruit and nuts, yogurt with muesli, or fresh fruit with toast and nut butter.

During Exercise - Stay hydrated: Carry two water bottles with you! Aim for at least 1 bottle per hour on the bike. Take in approximately 30-60 g of liquid or solid carbohydrate foods per hour after the first 90 minutes. Most sport gels and sport drinks contain approximately 20-25 g of carbohydrate. Other food options include energy bars, dried fruit, or nut butter sandwiches.

Post Exercise – Recover with a post-exercise meal that contains a source of carbohydrate, protein and fluid within an hour of finishing your long ride.

 

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