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  1. 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?
  2. 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.
  3. 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?
  4. 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
  5. 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?
  6. 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.
  7. Dr Jeroen Swart and Ben Capostagno from Science to Sport look at the science behind race day nutrition. Click here to view the article
  8. Pre-race meal: Our bodies store carbohydrate in the form of glycogen in two main areas; our liver and our muscles. The liver stores approximately 100 grams of glycogen, while our muscles can store ~ 500 grams of glycogen. The rationale for eating before a race is to replenish our liver glycogen stores (which we later use during exercise). During the night before our race, the body’s blood glucose concentration is kept within normal range by releasing glucose from the liver.When we eat, we produce insulin in response to the carbohydrates in our diet. Insulin moves glucose into all of our tissues. However, when we exercise, GLUT 4, a transporter protein is incorporated into the surface of muscle cells and allows our muscle tissue to take up glucose without requiring the normal insulin concentrations. Exercise with high concentrations of insulin will move glucose into cells just when we actually need to fuel working muscles which can then result in a drop in blood glucose concentration leading you to feel light headed or sluggish. You should therefore eat enough to replace the liver glycogen and early enough for the insulin levels to return to normal. An easily digestible food source is ideal so that there is nothing sitting around in the stomach and small intestine when we start racing. Muesli and uncooked oats, nuts, seeds etc. can take 8-12 hours to digest and are therefore not the right meal UNLESS you are doing a stage race (in which case you are eating for the stages to come as well). Practical: Eat about 2 slices of white bread (toasted or not) with jam or honey (not peanut butter or oily stuff) and add a banana and 500ml of energy drink or recovery drink. You can also eat a bowl of pasta, but without too much meat (which will slow down digestion). You should ideally finish eating approximately 1.5 – 2 hours before the race. Anxiety about the race may cause prolonged gastric emptying. If this is the case, reduce the amount you are eating and start to eat earlier. One Hour before the race: You should not eat again until you have started your warm-up. This should be about 45 minutes before the race. Once you are on the bike, then it is safe to start eating and drinking again as your insulin levels will stay low in response to the exercise. That said, one study could not demonstrate any detrimental effect to eating shortly before commencing exercise.Consuming some carbohydrate shortly before the start will result in the absorption and delivery of maximal rates of exogenous carbohydrate (external sources of energy) from the start of the race, otherwise you are having to use your liver and muscle glycogen stores (endogenous sources) to fuel exercise and this will only last for approximately 90 minutes of strenuous exercise before you deplete liver glycogen stores, resulting in premature fatigue. The practical: Drink about 300-400mls of energy drink and eat 1 energy gel in the 30 minutes before the start. During the race Carbohydrates Carbohydrates are substances composed of the basic building blocks of sugars - glucose (dextrose), fructose and lactose. These are called monosacharides.By combining these three monosacharides you can build the first three disacharides (two sugars): glucose + glucose = maltose glucose + fructose = sucrose (table sugar) glucose + lactose = galactose (found in milk products) By adding any more monosacharides you get complex carbohydrates like maltodextrin. The longer the chain, the lower the glycaemic index (longer digestion and absorption time). Short chains of glucose molecules are known as maltodextrins. They can be as short as three glucose molecules or many more. How does this all have any relevance? Monosacharides and disacharides are very easy to absorb (monosacharides do not need to be digested and get absorbed by the stomach and first part of the gut (duodenum). Disacharides are digested by saliva and secretions from the stomach and are therefore also digested rapidly.The problem with monosacharides and disacharides are that they are very sweet. Monosacharides such as fructose and glucose being the sweetest. This can make solutions with high concentrations unpalatable, especially during hot conditions. They also have very high osmolality (high molecule to water ratio). This delays the emptying of the stomach contents and absorption. High osmolality can also cause nausea and stomach upsets. Maltodextrins are short chains of glucose molecules that are easy to digest and therefore available almost as rapidly as mono or disacharides. Despite being composed of sugars, they are not sweet. They are also less osmotically active (each chain acts as a single molecule despite being composed of a long chain of sugars). This results in a more rapid emptying of the stomach contents and also makes them less likely to cause stomach upsets. The rapid stomach emptying means that they often deliver glucose more rapidly than solutions containing monosacharides alone, despite the fact that they need to be digested into monosacharides before being absorbed. Now for the most complex part: Fructose is a monosacharide that cannot be used by muscle (glucose is the only sugar that can be absorbed by muscle cells). To be of any use it first has to be delivered to the liver where it is converted to glucose in a process called gluconeogenesis. The glucose is then transported to the muscle where it is used. However, fructose is transported across the gut wall through it’s own transporter (GLUT-5) while the other monosacharides compete for limited transporters (S-GLUT-1). Ingestion of a mix of glucose and fructose can increase the rate of carbohydrate absorption by 50% in comparison to drinking sugars containing only glucose or galactose or a mix of these two. Getting the right mix is quite a complex exercise. The first factor is the rate at which the stomach delivers any ingested substance to the small intestine for absorption. At low carbohydrate concentrations (3g/100ml or 3%) gastric emptying and fluid absorption are the greatest but as the carbohydrate content increases, the gastric emptying rate gets progressively lower. Although the emptying rate is slower with higher carbohydrate concentrations, the increased carbohydrate concentration will deliver more carbohydrate to the small intestine. This reaches a peak at about 8-10% solutions (8-10g of carbohydrate per 100ml), which is the concentration of most commercial energy drinks. Fluid absorption and gastric emptying also peak at about 500ml of fluid per hour. Any more than that and the remainder will just pool in the gut, weighing you down and making you nauseous. Interestingly, Coca-Cola is approximately 8% carbohydrate. However, most of the carbohydrates in Coke are in the form of glucose and sucrose (a mixture of glucose and fructose) which makes it sticky and sweet compared to commercial drinks. However, if there is nothing else available, Coke is a good substitute. How much carbohydrate you need depends on the exercise duration. During shorter races such as time trials there is still a benefit to ingesting carbohydrate as there are receptors in the mouth that sense carbohydrate, reducing perceived exertion and improving performance. The longer the duration of the race, the greater the rate of carbohydrate ingestion should be. For races longer than 2 hours you should aim to ingest 60-90g per hour. Only exceed 60g per hour if the mix contains approximately 1/3 fructose as you will otherwise be unable to absorb all the carbohydrate, leading to gastro-intestinal distress. Protein Finally, the addition of approximately 10-15% protein to beverages improves performance in subsequent exercise (so only useful in stage races or during hard training weeks) and also reduces post exercise muscle damage. The practical: Shorter races:Drink 250-500mls per hour of a commercial energy drink. If it is hot and you feel like drinking more, then take up to 600mls per hour or otherwise drink a little water. Do not drink too much as it cannot be absorbed and will just weigh you down. Rather throw water over your head, back and legs to cool you down. Longer races: Drink 500mls of commercial energy drink. Preferably a mix containing 2/3 maltodextrin and 1/3 fructose. This will deliver up to 50g of carbohydrate per hour. To increase this to the maximum of 90g per hour, consume energy gels or energy bars to make up the difference. If you start to feel hungry, eat an energy bar or some other easily digestible but more solid form of food. After racing and training After exercise, the enzyme responsible for restoring carbohydrate stores, glycogen synthase, is very active in the first hour. Ingesting carbohydrates (1g/kg body weight) soon after exercise is therefore far more important to the recovery process than ingesting protein.NB! If you wait too long before you take your recovery drink, then glycogen synthase will not be as active. As a result, some of the carbohydrates that you eat will be absorbed by fatty tissue and converted to fats. Your muscle glycogen stores will also not be restored optimally. You will then start the next training session or stage with lower glycogen stores than optimal. ALWAYS take your recovery drink immediately after finishing a session. If you want to lose weight, then avoid eating later on, but not in the immediate post ride period. Some studies have shown that caffeine accelerates glycogen synthesis after exercise. In one study, the subjects who were given a LOT of caffeine with the energy drink after exercise had 50% higher glycogen stores the following day. However, caffeine can prevent you from sleeping and recovering so experiment with lower doses first. Ingesting protein immediately after exercise (0.3g / kg body weight) can turn off or reduce the catabolic process, sparing muscle mass and connective tissue. This has led to manufacturing companies promoting the use of protein recovery drinks, sometimes containing only protein and no other macronutrients. The practical: Drink 400-600mls of chocolate milk or a commercial recovery drink mixed as indicated in the first 45min after a training session.Consume 200mg of caffeine with the recovery drink if it is a stage race or if you have done a hard session. About the author: Science to SportScience to Sport bridges the gap between scientific research and sports men and women in the field.Utilising scientific tools and experience gained through research and practical involvement at the highest professional and scientific level, the experts at science to sport are able to provide athletes with scientifically validated methods and products which they can use to their advantage during training and competition.
  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. So, proper nutrition is absolutely vital. Here’s how to ensure you have the energy you need on race day: 1. Don’t change your nutrition strategy on race day “Practice what gives you energy,” says race doctor, Dr Jann Killops from Mediclinic. “That would be in terms of food and hydration”. As a part of this strategy, Dr Killops recommends that all riders measure their sweat rate. “Weigh yourself naked before your ride and then again when you get back,” she explains. “Every half a kilogram deficit is equal to 500ml, so you can determine how much you sweat that way.”To radically paraphrase the science: you weigh 60kgs before a two-hour ride and 59kgs when you get back, you’re a litre behind. This means you have to take whatever you drank and add a litre. “If you drink to thirst on a long ride like the CDC you should be fine though,” says Dr Killops. “In terms of food the trick is – especially with commercial ‘high-load’ products – make sure that it is something you’ve eaten before and it doesn’t give you any gastric distress,” she says. “A surprising amount of riders don’t train with gels and the like and then come race day have pockets full of them.” In terms of a low-carb, high protein strategy, Dr Killops is quick to point out that there is more and more research available now for a low-carbohydrate strategy for race day. “Again it’s not something you should do for the first time on race day,” she warns. “You have to train your body to function on a low-carb diet, so again, if that is how you usually exercise and train, then that is what is going to work for you.” 2. Fill the tank before you start Glycogen stores are depleted during periods of fasting. This may occur over night or even during the day if you don’t stick to a regular meal structure, so experts all agree it’s important you start a long ride with your storage tanks well stocked.The best options for a pre-ride meal or snack are foods that are low in fat and fibre. Carbohydrates that are high in fibre and gas-forming (bran products, legumes, and certain vegetables, such as onion, cabbage and cauliflower) are not recommended as they can cause intestinal discomfort. It’s also important to remember that food you eat is available to your muscles only once it has been digested - a general guide is to allow about three to four hours for a big meal or one to two hours for a small meal or snack before the start. 3. Don’t bonk “Bonking” is the term cyclists use to refer to complete glycogen depletion, otherwise known as hypoglycemia. The phrase “if you’re hungry, it’s too late” is very true here and the best way to avoid it is to eat little and often. Some cyclists set alarms regularly during long rides to remind them to eat. “Stick to food that is not going to be a heavy load but will still provide you with calories,” Dr Killops says. A good rule of thumb is to ingest about 100-250 calories and some form of high carbs every 30 minutes, even in the first hour.Simple carbohydrates including energy gels (just remember to drink water with these), sugar cubes, sweets and jam sandwiches are a few things to nibble on. Avoid complex carb like energy bars, as they take much longer for the body to process into glucose. 4. Hydrate properly Correct fluid intake is perhaps the most important nutrition element during an ultra-endurance event. As mentioned previously, the key is to drink enough fluid to match your sweat losses. This is different for each cyclist and the environmental conditions. A general guide is that cyclists should drink to thirst and strategies developed from training sessions. A more specific guideline is to drink approximately 0.5-2L per hour in small volumes (150ml-200ml) every five to 20 minutes.So if it’s a hot, windless day out on the undulating R317 towards Bonnievale sweat rate will increase and so should intake. Rider’s favourite snacks: When asked, CDC riders rated their favourite energy booster race snacks as: banana bread and bananas, toast with honey, Coke, Nik naks, Steri Stumpi and Squishy baby foods. Each to their own! Endurance nutrition guide: Pre-race meal and snack options:Banana (or other fruit) + water Low fibre cereal (oats/ ProNutro (original)/ Future Life) + low fat milk + water Toast and avocado/ peanut butter/ mashed banana/ Bovril/ Marmite + water Sports bar / cereal bar + water Homemade fruit smoothie (low fat yoghurt, fruit, oats + crushed ice / water) Sandwich with cold meat filling + water Pasta salad with chicken/ beef / tuna + water During the ride: Choose one to two of these each hour of the ride (approximately 20g-25g carbohydrates each) 1 sports bar 1 sports gel 1 dried fruit bar 30g nougat 4-5 jelly sweets 1 thick slice of banana bread / fruit loaf 1 banana 45g dried fruit ½ honey / jam sandwich (1 slice bread) 1 marmite sandwich (2 slices bread) 4 Provita’s with marmite 6 Saltycrax 3 boiled baby potatoes ±375ml ‘sports’ drink (6-9% carbohydrate) ±375ml diluted apple juice (50:50) + pinch of salt The recovery meal or drink: Carbohydrate: ±1-1.5g/kg (athlete’s weight) for replenishing glycogen stores. Protein: ±0.2-0.5g protein/kg (athlete’s weight) or ±20-25g protein for muscle repair and building. Fluids: 1.5x fluid losses (calculated by weighing athlete immediately before and after exercise) for rehydration. Electrolytes: for rehydration. These are naturally present in foods and drink, however cyclists with large salt losses and those participating in prolonged rides may require additional electrolytes.
  12. After exercise, your muscles are often low in glycogen (carbohydrate) and you may want to reach for a product that contains high quality carbs for a post-race fix that tastes great. Consuming carbohydrates contributes to recovery of normal muscle function after strenuous exercise. Protein contributes to muscle growth and muscle maintenance. ProteinBar has a light texture and great taste, which makes it easy to use after a tough session. Key Features • 14g of protein for muscle growth & maintenance • 22g of carbohydrate • Light texture • Thin chocolate coat for great taste • Throw-in-your-bag convenience • Suitable for vegetarians • Free from preservatives or sweeteners ProteinBar is a throw-in-your-bag source of protein (14g) and carbohydrate (22g). Buy your box here: http://clearance.asg...vanilla-box-25/ We only have 3 boxes left!
  13. 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
  14. 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.
  15. Looking for some extra energy on your rides? Yes? Then our High5 Energy+ Gels are exactly what you need! Key FeaturesReal juice flavours for a light refreshing taste. No artificial sweeteners23g of carbohydrateContains caffeine (30mg/sachet)Race proven in the World’s toughest competitionsEasy to carry and openNo gluten-containing ingredientsTo purchase your Energy Gels and up your performance click this link: http://clearance.asgsport.co.za/sports-nutrition/energy-gel-plus-banana-20-x-38g-sachets-box/
  16. 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
  17. 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
  18. 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?
  19. What did I try?I tried a bar of each of their flavours which included Chocolate Crave, Spirulina Dream, Heavenly Hazelnut Chocolate, Cherry Chocolate Crunch, Golden Cashew and Chocolate Coconut Bliss. Just about all of the natural raw bars that I have tried recently were gritty, dry and less than tasty, so I was very surprised at the almost indulgent flavour of the chocolate flavoured bars and I found the texture moist and easy to swallow. I decided to give the bars a go over a few long rides accompanied by only water and banana, so I dropped my normal electrolyte drink but followed my normal drinking and feeding routine which meant I started using the bars after two hours on the bike. Even without my normal drink in the bottles, I still felt great on the bike after four hours, the bars didn’t irritate my stomach at all and I didn’t feel hungry. The Spirulina Dream left me with a definite buzzing which disappeared after 20 minutes. What they sayRAW Revolution state that their ingredients are Organic, Gluten-free, Non-GMO, Kosher and Vegan, so if you are inclined to choose nutrition that fits any of these requirements this could well be the bar for you. Note that they do contain nuts, so clearly not for anyone with a nut allergy. What I sayThese are probably the nicest tasting natural and raw bars I have come across and after six rides using the bars I was happy that they provided me with enough energy and no stomach discomfort. They are not cheap bars and depending on where you shop they retail between R30 –R40 per bar but are still cheaper than many of their competitors. What I liked The chocolate bars tasted great and were even a bit moreish. What I didn’t like Spirulina bar put me on a buzz. You can buy Raw Revolution products online or check in at your local bike shop. Ingredients (Chocolate Crave)Organic Cashews, Organic Sunflower Seed Kernels, Organic Agave Nectar, Organic Dates, Organic Cocoa processed with Alkali, Organic Almonds, Organic Sprouted Flax Seed. CONTAINS TREE NUTS. Nutritional information (Chocolate Crave)Serving Size 1 bar 1.8oz (51 g) Amount Per Serving: Calories 230, Calories from fat 130, Total Fat 15g (23%DV), Saturated Fat 2.5g (12%DV), Trans Fat 0g (0%DV), Cholesterol 0mg (0%DV), Sodium 0mg (0%DV), Total Carbohydrates 22g (7%DV), Dietary Fiber 4g (16%DV), Sugars 12g, Protein 7g, Vitamin A 2%, Vitamin C 8%, Calcium 6%, Iani 5%, DV=% Daily Value. You can view nutritional information for the other bar flavours on their website.
  20. 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
  21. “We are extremely excited about the market opportunity in Southern Africa,” said Chris Frank, Bonk Breaker co-CEO & Chairman. “The large and growing active lifestyle community and world class sporting events provide a perfect fit for Bonk Breaker’s nutrition bar lineup. Most importantly, our distribution partner, MCNS Group, has a proven history of success in the sports nutrition space. With their shared passion for Bonk Breaker products we know that the partnership will be a successful one.” “The initial customer response to Bonk Breaker has already been fantastic,” says Marc Smith, co-owner of MCNS Group. “With the thriving endurance community in South Africa, the market demand for the bars has been extremely high.“ “We’re thrilled with the opportunity to provide a premium nutrition product to our discerning, health-conscious and rapidly expanding customer base,” said Gary Muller, Brand Manager at MCNS Group. The strategic relationship with MCNS Group will go well beyond sales to include substantial on-site event activation in support of South Africa’s burgeoning endurance sports event calendar and the flourishing interest in health and fitness in the region. Initial Bonk Breaker product offerings will include four energy bar SKU’s and two flavors from the brand’s growing protein bar range. The expanded distribution to Southern Africa bolsters Bonk Breaker’s status as one of the world’s premier sports nutrition manufacturers, adding to the company’s already powerful presence in the United States, Canada, Australia and New Zealand. About Bonk Breaker The Official Nutrition Bar of IRONMAN, USA Cycling and the USA Cycling Team, Bonk Breaker was honored as the “Best Energy Bar” by Road Bike Action magazine two years running and the “Best of Competitor” magazine for the fifth time in 2013. Co- founded by Jason Winn and Chris Frank, both elite-level athletes in their own right, Bonk Breaker’s mission is to be the nutrition bar of choice for weekend warriors, families and world-class athletes alike–anyone hungry for the best tasting, freshest and most nutritious energy and protein bars on the planet. The Santa Monica, Calif.-based company’s quest began in 2006 when Winn and his mother baked the first peanut butter & jelly bar in Mama Winn’s kitchen and continues today with an ever-expanding lineup of products and flavors combining all-natural real food gluten, dairy and soy free ingredients. Whoever you are, Bonk Breaker has a bar for you–fresh from the oven. Visit Bonk Breaker at www.bonkbreaker.com.
  22. 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
  23. 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
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