Nutrition 101 for Cyclists
You might be a seasoned cyclist or you might be a newbie. Either way, nutrition and how you fuel your body is key during training as well as during your event. For both of the Polar Bear Ride for Courage routes there are 3 things you absolutely have to know about nutrition for cyclists.
1. You need to EAT! Whether it's 25 miles or 62 miles, you are going to need to eat something along the route. You could probably make it if you didn't, but will feel MUCH BETTER if you have something. Things that I usually use on rides have a combination of quick carbohydrate, longer lasting carbohydrate, protein and possibly some fat.
Samples of this combination are:
2. You don't have to use any brand name products. There are a lot of products marketed to athletes that make you think you need them for good performance. However, most of those products exist primarily for profit, not for your performance!
It's not necessary to use any special products when training. What's most important is that you determine what works best for you, whether it's as simple as banana, pretzels, peanuts and water or whether it's an expensive energy bar.
3. Don't try anything new on ride day! The last thing you need is to feel sick on the day of your ride! If you plan to drink alcohol on New Year's Eve, don't drink more than normal. It could come back and get you while you're on the bike! Also, be sure that the foods you use during training are the same foods that you have on ride day.
Stay tuned for more tips on nutrition and training as well as stories that will encourage you to support Cancer Services' mission "To enhance the quality of life for those living with cancer and to provide the gift of life through education".
What's YOUR Courage??
- Julie, Your Train Polar Dietitian
For more healthy eating tips, visit Julie's website at www.cancerdietitian.com.
1. You need to EAT! Whether it's 25 miles or 62 miles, you are going to need to eat something along the route. You could probably make it if you didn't, but will feel MUCH BETTER if you have something. Things that I usually use on rides have a combination of quick carbohydrate, longer lasting carbohydrate, protein and possibly some fat.
Samples of this combination are:
- power bars or bites
- trail mix
- peanut butter sandwich
- fruit
- sport drink
2. You don't have to use any brand name products. There are a lot of products marketed to athletes that make you think you need them for good performance. However, most of those products exist primarily for profit, not for your performance!
It's not necessary to use any special products when training. What's most important is that you determine what works best for you, whether it's as simple as banana, pretzels, peanuts and water or whether it's an expensive energy bar.
3. Don't try anything new on ride day! The last thing you need is to feel sick on the day of your ride! If you plan to drink alcohol on New Year's Eve, don't drink more than normal. It could come back and get you while you're on the bike! Also, be sure that the foods you use during training are the same foods that you have on ride day.
Stay tuned for more tips on nutrition and training as well as stories that will encourage you to support Cancer Services' mission "To enhance the quality of life for those living with cancer and to provide the gift of life through education".
What's YOUR Courage??
- Julie, Your Train Polar Dietitian
For more healthy eating tips, visit Julie's website at www.cancerdietitian.com.
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