Beginners guide to basic nutrition, health and training

[hayleyearth]

I told my folks this weekend too "if you have fat on your body you dont need energy drinks".

 

I ride just with water and one SUPERBAR over 100km road / 75km mtb trails. (These distances I only started riding a couple of weeks ago, for 2 years I only did 25-30kms max. Ramped up from 55km on the 9th Aug till 105km 2 weeks later)

 

Like most have said...time in the saddle is what will get you from riding longer distances...oh and mind power ..so when you want to quit at 50km but you said the morning you are going to do 70km, STAY ON YOUR BIKE and do that 70km even if you go sloooooow.

[Wez-O]

I told my folks this weekend too "if you have fat on your body you dont need energy drinks".

 

I ride just with water and one SUPERBAR over 100km road / 75km mtb trails. (These distances I only started riding a couple of weeks ago, for 2 years I only did 25-30kms max. Ramped up from 55km on the 9th Aug till 105km 2 weeks later)

 

Like most have said...time in the saddle is what will get you from riding longer distances...oh and mind power ..so when you want to quit at 50km but you said the morning you are going to do 70km, STAY ON YOUR BIKE and do that 70km even if you go sloooooow.

This may help you lose weight, but its not necessarily going to make you faster. Starving yourself of carbs on a 100km ride will have your body breaking down muscle to fuel itself... Not a good thing.

[Today's Plan]

 

During a training program it is very important to make sure that we are consuming enough CHO to be able to train effectively and recover for the next day.

Carbohydrate/CHO intake has a great bearing on recovery from training sessions and the functioning of the immune system. If we cut back or forget to eat right after training our immune system can be left vulnerable leaving us more prone to getting sick.

Try to eat during and straight after all your hard training sessions and you will see just how well the engine works when you put in the right fuel. It is during the training that we can start the process of establishing what natural energy foods, bars, gels and drinks we like and work for us. There are many brands and makers of energy products and natural sources that can aid. Consider the following;

• What we like to eat and drink
• Does the product have the right amount of CHO
• Is easy to use and carry

One of the issues we have seen with eating and drinking on the bike is that it has to be a habit. For most of us on a time short program completing shorter rides at a higher intensity it can be possible to finish our sessions without eating or drinking and fully depleting our CHO stores, therefore, hitting the wall and blowing up.

It’s very important to set a structure around an eating and drinking plan. This can be done using an alarm on your headunit set for every 15 – 20 minutes that will remind us to take a drink and eat.

 

see: https://whats.todays...raining-program

What is optimal race/event nutrition?

https://whats.todaysplan.com.au/en/help/what-should-i-consider-in-nutrition-to-gain-optimal-endurance-performance

 

What should I consider when planning my event nutrition?

 

https://whats.todays...-and-post-event

 

for more info on training plan's and analytics head to

 

http://www.todayspla....au/?country=ZA

[venom1]

a little purchasing tip. Before you go out and purhcase a tub of some energy drink. Go and buy a single sachet. Personally I like high five as I find most energy drinks too sweet or have a terriable after taste.