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CYCLING PROTEIN & CARBS
| johnny76 | 21 Apr 16:02 |
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Joined: 22 Mar 2011 Posts: 2 Bike: | HI Started cycling about 2 months ago and achieved about 450 miles so far which im happy with, not really been having any days off and consequently have started to get v tired legs!!! (been out everyday) then started thinking about foods/protein shakes/carbs etc...... however, i know nothing so if anyone could advise that would be great... oh and i dont eat many veggies apart from peans sweetcorn and taters!!!! love fruit tho.... hope to hear from anyone thanks |
| vumad | 21 Apr 17:26 |
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Joined: 21 Apr 2011 Posts: 1 Bike: | Cycling is no different to any other endurance sport. If you've only been cycling a couple of months then you should be having at least one complete rest day per week or maybe even two. Also, you shouldn't be be riding hard each day. Your body can only store enough glycogen (the stuff that powers yours muscles) for around 1.5 - 2hrs of hard exercise. So a good regime is to alternate your days, eg easy, hard, easy, hard, easy, hard, off. So what are easy and hard days? Get yourself a heart rate monitor (your don't need to spend a fortune on one) and then get this book - http://www.amazon.co.uk/Heart-Monitor-Training-Compleat-Idiot/dp/0915297256. The book is primarily focussed on running but the same principle applies to cycling. Make your hard days hill climbs, sprint intervals or a time trial. Your easy days can just be a pootle around the country lanes. On easy days you stay under 70% of your heart rate range (even if you have to get off and walk up some of the hills) and on hard days you keep above 85% of your heart rate range. Heart rate range means the difference between your resting heart rate (0%) and your absolute maximum (100%). For a 30 year old male in good physical condition you might expect to see a resting hear rate of around 50 and a maximum of 190. Making 70% and 85% 162bpm and 188bpm respectively. As far as diet goes then remember that your'll burn around 900 calories in 1.5hr on a medium paced ride. So if you are riding every day you need to increase your card intake. You should also look a eat a decent mix of protien + carbs soon after you finish each ride, eg baked potato + tune, pasta + chicken, curry and rice, etc. If some days you don't fancy cooking then those 'recovery' shakes are not a bad idea. If you ride in the morning then make sure you have breakfast 1.5 - 2hrs before your ride. Slow release carbs are the best bet, eg porridge or decent muesli. For events and long rides you need to constantly top up you energy levels. Gels and shot bloks, etc can be good as a last resort to get you thought the last 20 miles but usually as soon asyou have to resort to gels your game is almost up. It's pretty hard to beat having a banana or two in jersey pockets and a few protein + carb bars in your tri bag. I hope this helps. |
dudley 
| 22 Apr 04:55 |
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Joined: 16 Jan 2009 Posts: 498 Bike: My Profile | the hardest part for me is a good breakfast 1.5hrs before riding. I start my 15 mile commute at around 6.15am, and i'm not getting up at 5.00 just for breakfast!! I have a tiny bowl of cereal at around 6.00 just to take the edge off, and then something as soon as i arrive at work. not ideal, but i'm not dead yet |
| My Latest Route: Nov 2009 Forth Estuary Circular | |
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albion
| 22 Apr 08:52 |
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Joined: 11 Jul 2010 Posts: 99 Bike: My Profile | You can buy a 500 page book and learn nothing compared to what Vumad has written Nice one. |
| My Latest Route: Feb 2012 Bowes Railway Path Start to End | |
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