Jump to content

Search the Community

Showing results for tags 'Nutrition'.

  • Search By Tags

    Type tags separated by commas.
  • Search By Author

Content Type


  • General
    • The Bike Room
    • Sponsored
  • New to Cycling
    • Ask Anything
    • What Bike to Buy
  • Gear & Bikes
    • Technical Q&A
    • New Gear
    • Buyer’s Advice
    • Post Your Bike & Projects
    • Bike Shops & Services
    • Retro / Vintage Bikes
  • Events & Training
    • Events
    • Pro Cycling
    • Training, Health & Nutrition
  • Riding
    • Group Rides
    • Routes & Trails
    • Share Your Ride & Travels
  • Discipline-Specific
    • Gravity
    • Fixie & Singlespeed
    • Commuter
    • Multisport
  • Safety & Awareness
    • Stolen Bikes
    • Cycling Safety
    • Fraud Alert
    • Lost & Found
    • Good Causes
  • Help Desk
    • Site Announcements
    • Help & Support
  • Off Topic
    • Chit chat

Find results in...

Find results that contain...

Date Created

  • Start


Last Updated

  • Start


Filter by number of...


  • Start



Website URL


Found 23 results

  1. Hi guys Just prepping for the upcoming CT Cycle Tour and wanted to hear from you guys what you do to prepare 2/3 weeks out from an event you haven't really trained a sufficient amount for. Training wise, time on the bike as well as nutrition advice all welcome. Goodluck to everyone participating, holding thumbs for good weather.
  2. Hi there Hubbers! There is a lot of protein shakes / recovery shakes available on the market, not to mention all of them. I'm currently training 6hours a week and will build up to 12hours so recovery will be crucial. What supplements do you guys use to speed up recovery or what do you do to feel fresh and ready to ride again the next mornning?
  3. Over the last few weeks I've been experiencing mild, moderate and intense migraines randomly after activities. Not always. But sometimes. I've been to a doctor who says pretty much the same thing the internet does. Its hydration, nutrition and rest related. Versus the duration and/or intensity of the sport. Which I am not arguing. For the most part I tend to feel better after an activity if I had a good nights rest, ate a good breakfast and drink lots of water. That goes without saying for anyone realy. But not always, not with me. There are certainly exceptions. Its the exceptions which made me start this thread. For eg. I recall a 25km ride after only 4 hours of sleep the previous night. Two bananas and water during the ride. I felt fine during and afterwards. Then on a seperate ocassion, despite being well rested with lots to eat and drink: I experience intense pain after only a 5km ride. Why is it so random? Am I unfit? Genetically predisposed? Do I have some sort of vitaman deffieciency? What? A little about me. At 33 years old I'm certainly no athlete and enjoy sports rereationally. Depending on conditions and free time I may decide to run, surf of ride not more 3 or 4 days a week (Not each) I never surf more than and 2 hours per session I never go further than 5 km per run. And hardly ever cover more than 10km per ride. These days I tend to squeeze in a quicky more often than go the distance because of time constraints. But I've been a little more than cassually active for as long as I can remember. Its starting to get in the way of my passion for doing these things. Which is depressing. I dont even want to enter any races. Sigh. Any similar experiences and/or suggestions to try and pin point the problem or help overcome or manage it would be greatly appreciated.
  4. Hey guys, just a bit of background. I'm the cyclist in your group ride that guys look at and say things like "no wonder you're fast on the climbs, you weigh nothing" or "I wish I weighed that little, you're so lucky" and to a degree they're right. They miss hard work and the 10 hours a week I spend riding but that's besides the point. My dilemma is that while I'm pretty light, 55-56kg, it's not entirely by choice, I genuinely struggle to pick up weight. I look at the weight of the pros that are my height and I can put on another 6-7kg. I've very recently started supplementing with whey protein in an attempt to gain weight but my primary concern is cycling performance and not hitting weight numbers. I'm not doing races through the alps so I don't really need to be a feather weight for SA's terrain. Basically I'm asking how I can put muscle where it matters and not just pick up weight for weight's sake. Any advice?
  5. Yesterday I attmpted my second 94.7 Cycle Challenge and tried the weirdest Nutritional Supplement. A friend of mine gave me three boiled baby potatoes and said I should have them instead of Chocs or race food. The funny thing is... It was awesome. What are your thoughts? or weird and wonderful ride nutrition
  6. So here's my story. I'm a roadie who averages 8-10 hours per week on my bike - either my IDT via Zwift or outdoors on weekends. I do weight training twice a week at the gym. I am 53 years old. I cook most of my meals myself with good healthy ingredients and limit my saturated fats. I virtually never drink sugary drinks and satisfy my sweet tooth mostly with dark chocolate. I don't have tons of coffee with sugar. I eat lots of fresh fruit and veggies. I drink very little beer, but am partial to a good Scotch (or two) a couple of nights per week. I weigh around 83 kg and feel like I would be at my fighting weight under 80 kg. I want to try Fit Chef's 21 Day Challenge to see if it helps me drop the extra 3 or 4 kg quickly. My aim is to do it after Argus in the weeks leading up to the Maluti Double 90. Does anyone in Hubland have real life experience if the Fit Chef meals and challenge? Do you have any input/advice? Or alternatives?
  7. Hi So strange question, the last few months of last year I had to increase my monthly mileage to reach my 6k km goal. During this time I did the cycle challenge and got sick and was off the bike for 2 weeks. Due to this, again in December I had to increase the monthly mileage to get my goal. I decided this year that 6k km was to little and wanted to increase to 7500 km as well as start entering in running races however doing this has now resulted in me being sick again. The question I would like to ask is there a multivitamin or a change in diet that I would need to change to to help the immune system out a bit? I currently get enough sleep with on average 7.5 hours a night and only drink water and Rooiboos tea during the day, meaning Caffeine intake is nothing #NotATrueCyclist. I started cycling about 2 years ago, however started properly training around mid last year when i joined a local cycling group in my area. I posted the question on this cycling group and the below list of things were raised: take multivitamin on a daily basis, and\or get a monthly shot of vitamins (B12, Vitamin B injection, Berrigloben injection)increase protein intake through out the dayrest properly especially after being sick I may have increase my efforts too quickly especially with the added runningeat my vegetablesquality over quantity with regards to yearly km ridden. May need help understanding this a bit better... In other words what is the definition quality ride?The main reason I have written this is to get everyone's thoughts on the above and for other people in a similar situation. Thanks for the help.
  8. Dr Jeroen Swart and Ben Capostagno from Science to Sport look at the science behind race day nutrition. Click here to view the article
  9. Hi everybody, I'd like to introduce myself and offer my services to you. I'm a Sports Certified Dietitian in private practice who has a passion for mountain biking. I see clients/patients on a daily basis who need and want to improve their eating for all sorts of reasons - health and sports being two of those. Because nutrition plays a major role in promoting sports performance, recovery, injury prevention and general health and well-being, what you eat and drink before, during and after exercising/racing is vital if you want to get the most out of your hard training/competing. What I'm happy to do is answer some questions on a weekly topic that you may have concerning optimum eating and nutrition. As my time is obviously limited, there is a limit to my input, but I shall try my best to answer questions that you may have. Please base your questions on the weekly topic ONLY so that we can manage the whole thing effectively. I do not profess to know it all, but what I can offer is an educated opinion based on someone that is in the nutrition field on a daily basis. As I am a registered Dietitian, with a competitive background, I understand the mind set of an athlete and what it takes to train hard and do well in one's sport. I also have access to substantial resources, and can ensure that any input I give is for the most part, evidence-based and as current as possible. What I shall do on a weekly basis is write about and upload graphics on something that is pertinent to mountain biking/cycling in general. There are many topics that can be addressed as you can well imagine, but my first topic that I shall look at is... body weight.
  10. The Coronation Double Century is a unique event for various reasons – not only is it a team race, but it’s also a time trial. For many recreational cyclists it represents the single biggest one-day effort faced all year, and the 202-kilometre loop from Swellendam, which includes the mammoth climbs of the Tradouw Pass and Op de Tradouw, will for many be their longest day on the bike. Click here to view the article
  11. We would like to invite you to this free Nutrition Workshop with Dr. Jeroen Swart. If you are looking to find the bets nutrition advice you must attend this workshop. Date: 30 September 2015 Time: 19:00-21:00 Venue: NG Church Durbanville-Bergsig, Durbanville Cost: Free Please RSVP at www.regenerationoutdoor.co.za
  12. Gooday all I wonder if any one can give me some advice as to correct nutrition and training for some one starting out. Basically what I want to do is increase my endurance on a mountain bike whilst on the trails etc. I want to be able to increase my ability to cover longer distances. On top of that, I know that correct nutrition intake is as good as the training itself. My basic understanding is that you should have your 2L bladder filled with cold water and have a bottle or two on the bike filled with game/powerade. effectively, enough for hydration and enough for electrolytes. Depending on the distance, I am sure throwing in a power bar every now and then is also necessary. Give me some ideas that you use regarding the above or correct me where I am wrong.
  13. 6,000 calories! What a Tour de France rider eats in just one day Trek Factory Racing's head chef and a sports nutritionist explain how a Tour rider fuels for a single day's stage of the three week race http://i.telegraph.co.uk/multimedia/archive/03371/Trek1_3371506b.jpgThe Trek Factory Racing team in fuel-burning action Photo: TDWSSport.com http://i.telegraph.co.uk/multimedia/archive/02657/TM-logo_2657567j.jpgBy Telegraph Men 7:40AM BST 12 Jul 2015 Ever wondered what it takes to keep a professional cyclist on their bike during the hardest race in the world? We went behind the scenes with Trek Factory Racing’s head chef Kim Rokkjaer and SiS Senior Sports nutritionist Emma Barraclough to find out what a pro peddler eats during a 24 hour period in the Tour de France. 8am breakfast = porridge or muesli followed by fruit, yoghurt, bread and a smoothie Kim Rokkjaer: “First up is an early serving of porridge or muesli, with a few unusual additions focused on preparing the riders for the day ahead”: Porridge - Jumbo oats - Cinnamon - Pineapple juice - Salt - Olive oil Emma Barraclough: “From the moment the riders wake up, their diet is focused on maximizing their carbohydrate stores. The fruit juice and olive oil keep the muesli dairy free and the oil ramps up the calories.” Average serving kcal = 480kcal Muesli - Basic muesli (no added sugar) - Rice milk - Mixed berries - Honey - Natural yogurt EB: Kim’s bircher-style muesli is really popular with the riders. Again it’s a good combination of fast and slow release carbohydrates, with plenty of fruit included. The rice milk and yogurt provides protein. Average serving kcal = 510kcal Fruit & Yogurt KR: “A quick mid breakfast snack of fruit and yogurt helps to deliver the range of carbohydrates that the riders will use later. Anything that is left over by the riders is carefully packed up and stored until after the race. Every calorie counts in the day of a pro cyclist” Average serving kcal = 200kcal http://i.telegraph.co.uk/multimedia/archive/03371/Breakfast_3371513b.jpg (Photo: SiS.com) Smoothie - Raspberries - Oranges - Bananas - Honey - Natural yogurt with added probiotics EB: “The smoothies are to help keep the riders fruit and vegetable intake up, without a lot of food bulk. The probiotics will help settle the stomach before the day’s stage.” Average serving kcal = 200kcal KR: “With breakfast the riders typically tuck in to a bit of bread - although this isn’t your farmhouse white loaf. There’s almost no gluten and it has a few healthy additions”: Bread (almost gluten free) - Dried yeast - Spelt - Sunflower & pumpkin seeds - Pistachio nuts - Oats - Olive oil - Honey EB: “The bread Kim makes is almost completely gluten free to go easy on the riders’ guts. Over the course of the Tour’s three weeks, the riders become more sensitive to gluten and other ingredients that can irritate the stomach.” Average serving kcal = 150kcal Post signing-on snack = cake or nuts KR: “By the time they’ve travelled to the start and signed-on the riders will need a carb top up. There’s a rider favourite in here, to give you a clue, it isn’t rice cakes”: Snack - 3 x rice cakes - 40g nutella (on top) - dried fruit and nuts EB: “A bit of comfort food is as important as anything else during a tough stage, Nutella is high in sugar so at this point, just before the race, it works well. Average serving kcal = 500 kcal Trek Factory Racing rider Fabian Cancellara warms up before a stage of the 2012 Tour de France During the race = sarnies, gels and bars - 2-3 pieces of sandwich from the feed station musette. These are usually small rolls filled with ham, cream cheese, or honey or nutella - 1 piece of cake from the feed station musette. Usually a rice or fruit compote cake - 500ml electrolyte drink per hour, plus a second bottle of of water or hydration drink - 1 energy gel or energy bar every hour EB: "The riders' demands change throughout the day, with solid food preferred earlier on, and gels and energy bars needed later as the intensity increases in line with fatigue.” "Each rider has enough energy stored in their muscles for just over an hour's worth of exercise without sustenance. Any longer than 90 minutes and the riders will start to tire. "It’s key for the riders to start eating just before the first hour is up, focusing on fast release carbohydrate. Hydration will also affect performance so water and electrolytes are essential, especially if it’s a hot day. "It's important to make clear that the above is a general outline. Every stage demands different nutrition dependent on the rider, their ambitions and the nature of the route.” Average kcal intake for a stage = 1800 kcal http://i.telegraph.co.uk/multimedia/archive/02279/5_2279769b.jpgThe musettes that are given out to riders during the race hold food and energy bars(Photo: Laura Fletcher) Post race recovery meal = pasta and sandwiches KR: “When the race finishes, recovery starts. The team’s soigneurs greet the riders at the line with a recovery shake. After they’ve stumbled back to the bus I will have prepared something tailored to the rider’s preferences, usually a chicken/tuna pasta type dish. - 1 recovery shake - Chicken pasta salad - Muesli - Sandwich - Hydration drink/cola/iced tea EB: “The period immediately after the finish is crucial for kick starting the riders' recovery, getting their glycogen stores replenished as fast as possible. "SiS REGO Rapid Recovery shake is a great way to get fast release carbohydrates and proteins back into the riders, which is light on the stomach.” Average kcal intake post-race = 920 kcal http://i.telegraph.co.uk/multimedia/archive/03371/shake_3371580b.jpgRecovery shakes supply your system with extra protein and carbs 7pm dinner = fish and meat with plenty of carbs KR: “Time for the big meal of the day: over a thousand calories in one sitting. The riders tuck in early to avoid disrupting their sleep.” - Tuna Steak, roasted and seasoned in salt/pepper/sesame seeds, or a meat dish - Dark whole grain pasta - Fried rice with vegetables - Salad - Rice pudding desert EB: “The high glycaemic index of the white rice forces an insulin response and replenishes the glycogen stores of the riders, which is crucial to perform well the next day.” Average kcal intake – 1210 kcal http://i.telegraph.co.uk/multimedia/archive/03371/Trek2_3371526b.jpgGrub's up: every calorie counts for a pro rider (Photo: SiS.com) 9pm evening snack = cereal or fruit KR: “A quick snack before bed will continue recovery through the night.” - Overnight protein shake - Cereal bar - Dried fruit and nuts EB: “During the evening and overnight it’s vital to stop the riders’ muscles breaking down from the extreme physical effort of a stage. The shake based on milk protein helps to maintain muscle fibres. "Over the course of the Tour, the risk of overnight muscle breakdown increases if an energy deficit is racked up over a few days, which can account for poor performance in the third week.” Average kcal intake – 550kcal Daily Total = 5910 kcal Total intake for the day comes just under 6,000 kcal (5,910), which is roughly three times the daily amount recommended for an average man. http://i.telegraph.co.uk/multimedia/archive/03371/Chef_3371520b.jpgTrek Factory Racing's head chef Kim Rokkjaer (Photo: SiS.com) http://www.telegraph.co.uk/men/active/recreational-cycling/11729780/6000-calories-What-a-Tour-de-France-rider-eats-in-just-one-day.html
  14. Hi there hubbers! I'm curious to find out what other cyclist use as fuel (energy drink; supplements; food; ect) when training or on race day? Please share your advice and tips! Happy cycling
  15. Hi Guys Found this on High 5's website regarding how you should "correctly" use their products. http://highfive.co.uk/high5-faster-and-further/mtb-nutrition-guides/cross-country-2-to-5-hour-event Wanted to hear from the more experienced riders if this is a good way to supplement before and during an event, or if this is just a marketing thing? Have been riding for a while but I am very inexperienced regarding supplementation, especially before and during races and feel that I am lacking in this regard. Will try this out on a long training ride and see how I react to it. Any feedback?
  16. The attention created by various diets, controversial or not, has seen a definite shift in attitudes to food types and eating habits. Natural, unprocessed foods are becoming more popular and Raw Revolution got my attention recently during a multistage MTB race. They are one of the nutrition companies trending towards a more natural nutrition option for athletes, so I was quite keen to try the product when it was offered. Click here to view the article
  17. In a vital move toward increasing distribution of Bonk Breaker bars worldwide, the company proudly announces expansion into South Africa. Bonk Breaker has partnered with MCNS Group to manage sales and distribution of the freshly baked real food energy and protein bars throughout Sub-Saharan Africa. Click here to view the article
  18. Hey Are there any other gluten intolerant cyclists ? I recently discovered i am celiac. Therefore i can't eat gluten. Cutting out gluten has helped me a lot recently with my riding, i'm recovering faster and feeling better. Although, now i am struggling to find food to eat before training. I've been using brown rice or future life zero and even both. Also what do you eat on the bike ? I like race fuel bars and naked bars, but now during base training time when i'm doing 5-6 hour rides everyday its getting tricky. Thanks
  19. Hi to all the Hubbers out there! Ever since I've started working from home December 2013 I have more time for training but I dont know if I'm doing the right kind of training.. I normally ride my MTB 5 times a week (or I'm trying to). Distances from 20km - 80km. The shorter distances I tend to ride fullgas and the longer rides at a much easier pace. After my 4th ride in a week my body is "eina" ....from shoulders to hands and my legs is burning. This might also be incorrect bike setup, but according to my local bike shop everything is fine. When it comes to HR I use the formula 220 - Age to get my maximum HR, this cant be correct so Im looking for someone in Cape Town (Northern Suberbs) to help me with correct bike setup, correct training plan, nutrition help and HR zone help????? I would like to hear your thoughts and plz help if you can. Cheers
  20. Regeneration Outdoor and Cycle Lab Tyger Manor is hosting a Nutrition Workshop for MTB rider. Training and event nutrition. Dr Jeroen Swart from Sport Science will be the presenter. Who is Dr. Jeroen Swart: Sports physician and Exercise physiologist. Founder of Science to Sport. Inventor of ErgoFiT Cycling Ergonomics. Olympic coach. MBChB, MPhil, PhD. Date: 29 July 2014 Time: 18:30-20:00 Venue: NG Church Durbanville-Bergsig RSVP: workshops@regenerationoutdoor.co.za Info: www.regenerationoutdoor.co.za · General Nutrition · What nutrition to use to kick start the body · Nutrition to be used for pre season, racing competitions and recovery · DO and DONTS of Nutrition 1Unfollow
  21. Hi there all Hubbers! I've started my MTB career about 4 years ago and was use to drink GAME / ENERGADE while training and doing races. 2 years ago, I started to use USN Cypto Power HP, but at last years Wine 2 Whales event my body felt like nothing helped....I even did the VO2 MAX loading phase, followed a correct eating plan ect. My normal training rides is from 10km - 100km (45min to 5hrs). I've recently moved over to BIOGEN, but still doesn't feel like its workong for me. I want something that give me boost while riding and I want to feel that Im actually drinking something that works! Please help me and give me some advice, I'm new to this site so please forgive me if there was already posts like this. Your help will be much appreciated. Regards,
  22. With less than 3 weeks away from the PnP Cape Argus Cycle Tour, we invite you to join a panel of experts for a cyclists' webinar Thurs 20 Feb 6pm, covering nutrition & training in preparation of the Argus Cycle Tour. Hosted by Dis-Chem Pharmacies, and with input and advice from Mark Wolff, Team Westvaal BMC, Team Bonitas, and elite riders from both of these teams, this will be an informative and useful session, as we discuss nutrition, training and final preparations for your best Argus yet. Should you be interested, click on the link below to register and participate. https://attendee.gotowebinar.com/register/6268626208675597825 We look forward to sharing in the session with you. Regards
Settings My Forum Content My Followed Content Forum Settings Ad Messages My Ads My Favourites My Saved Alerts My Pay Deals Help Logout