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Nutrition Tips for Competitive Cyclists

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From Quick Guide: Nutrition Bars for Beginners

Summary: It's important for competitive cyclists to get the right balance of carbs and proteins before, during and after a race. Learn about proper nutrition for competitive cycling training and racing in this free educational sports nutrition video.

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By Sal Collura
eHow Presenter

Sal Collura has been racing bikes at the elite level for 20 years. He placed 5th overall in the Criterium rankings for the State of Oregon in 2007, and 3rd overall in 2006. He has...read more

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veloswiss said

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on 8/2/2008 Good common-sense nutrition information for racing cyclists. I'm posting it at www.cyclingnutrition.blogspot.com

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Video Transcript

"SAL COLLURA: Okay. So now I'd like to talk about some dietary things. And no matter what event you're training for or racing in, with cycling I think it's all really similar. You need a combination of carbs and protein before, during, and after your event. Now, everybody is carb-crazy and that's great. Carbohydrates, you're going to need 'em, you're going to burn through 'em, that's fine. But I'll tell you what, after about the first hour of your workout, those carbs are gone and you're starting to rely on your stores of protein. So, what I recommend is matching your carb intake with protein. Let's get specific about events. If you have a criterium, so it's a really short, fast event, I'm not going to have a big meal right before it. Hopefully, I'm going to have a bigger meal three, four, five hours before it, and then I'm just going to have some jell, some kind of high-energy input to my body, a half-hour, 45 minutes, before my event. So you want that meal to have happened a long time ago. Now, if it's a longer road race, then you can be eating all the way up to the time you go, basically. And then, again, let's assume it's a morning event--big breakfast, but what you're going to want to do is supplement that with enough protein. So, for instance, if you have a chance to use trail mix or something like that, you're in the car driving to the event or getting ready, just keep popping that trail mix. During the event, it's--everyone uses the same thing, basically. You've got power bars, different kinds of high-energy bars, drink, protein replacement is good. I use a pro-optimizer that really replaces your protein and carbs that you're losing. Drinking is also important. That's one of the reasons I like to take liquid meals on the go because you should be drinking before you're thirsty, especially on a hot day during event. If you're getting thirsty, it's too late; you should be drinking before that and just keep your body topped off with fluids, because to perform at the highest level, you're going to need to be hydrated."

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