Eating for cycling: time trials — get the best fuel to beat the clock cycling
Eating right is important for cycling, whatever kind of riding you do. But when you're aiming to leave every last spare Calorie on a 10- or-25-mile stretch of road, eating right is vital. OTE Performance Nutritionist Annie Simpson explains.
For the most popular time trials of 10 and 25 miles, it’s going to be your pre-race nutrition that is key to your performance as it is unlikely you will eat during the event. This starts a few days before. Make sure you are eating healthy and consistently throughout the day, getting a portion of carbohydrate and protein with every meal. There should be no need to increase what you eat leading into the event as your natural tapering will allow your muscles to store the energy from carbohydrate.
Aim to eat something high in carbohydrate but low in fat. Porridge is always as good bet. Check out our. Again, from the moment you wake up, start sipping a sports energy or hydration drink that contain electrolytes. Electrolytes improve the body’s ability to absorb fluid and thus stay hydrated. Unfortunately, downing a pint of water in the hours before the race doesn’t have the same effect.
Fuelling during a 10 mile TT is not necessary, especially if you have followed the above protocol. Your body should have enough glycogen to fuel you for the duration. However, during a 25 mile TT, due to the high intensity, it may be worth consuming a gel a third of the way into the event to provide you with that extra energy for the final push. Remember not to leave fuelling until it’s too late in the race as your body will not have enough time to process it and reap the benefits.
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