| The popularity of fitness rides is obvious | | | | gel to stay strong during your race. Take |
| these days. Cyclists who are looking for a | | | | into account, the intensity of your |
| ride will have no problem finding the perfect | | | | anticipated race and weather conditions. |
| event in their community. All across the | | | | |
| country there are a variety of rides for | | | | - On a hot, dry race day, a GU pack and a |
| every level of cyclist, whether their goal is | | | | water bottle of drink every 35-40 minutes |
| to finish a century ride, raise money by | | | | will suffice. On a cool day, the same combo |
| participating in an AIDS or MS Society ride, | | | | every 45 minutes will do the trick. |
| or just simply join a local cycling club. | | | | |
| | | | ONE MONTH BEFORE EVENT... |
| The biggest concern among cyclists training | | | | |
| for a major ride is how to avoid "bonking." | | | | - As your training levels increase or get |
| Toward the last half of a ride it's not | | | | more intense, take a balance vitamin |
| uncommon to find cyclists at their worst, | | | | supplement to prevent nutritional |
| struggling to finish the ride. Why does this | | | | deficiencies. |
| happen? | | | | |
| | | | - Remember to eat well-balanced meals that |
| Cyclists "bonk" when blood glucose and muscle | | | | include plenty of fresh fruits, vegetables |
| glycogen levels drop. When athletes exert | | | | and whole grains. |
| themselves, their muscles tap the energy | | | | |
| stored in glucose and glycogen to keep them | | | | DAY BEFORE EVENT... |
| going. In order to maintain those glucose and | | | | |
| glycogen levels, a cyclist needs to regularly | | | | - Everything in moderation! Don't try any new |
| replenish these levels by ingesting complex | | | | foods and eat a meal with plenty of |
| carbohydrates and amino acids. | | | | carbohydrates and moderate fat and protein. |
| | | | |
| Proper training is also key to avoid | | | | - Watch your protein and fiber intake. Foods |
| "bonking." Dr. William Vaughan, creator of | | | | that contain protein and fiber can "bulk you |
| GU, consults athletes all over the globe, | | | | up" and mean extra pit stops during the race. |
| helping them prepare for and recover from all | | | | |
| kinds of athletic events - bike races, ultra | | | | |
| marathons, triathlons, etc. His advice for | | | | - Drink plenty of fluids, but don't go |
| cyclists is simple and easy to follow... | | | | overboard since it could hold you up early in |
| | | | the race. |
| THREE MONTHS BEFORE EVENT... | | | | |
| | | | DAY OF THE EVENT... |
| - Begin using an electrolyte drink during | | | | |
| training rides. Choose one that contains | | | | - If you choose to eat breakfast, make it one |
| sodium and complex carbohydrates (maltrin, | | | | that's not too bulky. A bagel, toast or |
| maltodextrin, glucose polymers). | | | | pancakes are good choices. Allow at least two |
| | | | hours for digestion. |
| - Incorporate an energy gel such as GU or | | | | |
| other product into your training regime. GU | | | | - If you choose not to eat breakfast, |
| is particularly effective at providing | | | | pre-load with energy gels at specific |
| regular, even bursts of energy without | | | | intervals - one packet an hour and a half |
| sitting "heavy" in the stomach. | | | | before start time, again at 45 minutes prior, |
| | | | and a third right before the race begins. |
| - As you add more miles to your training | | | | |
| routine, drink more electrolyte drinks and | | | | - Watch caffeine intake. Coffee and tea are |
| eat more GU. Combined, they will keep your | | | | diuretics and will increase pit stops during |
| body properly fueled and help you recover | | | | the race. |
| faster. | | | | |
| | | | - Follow your established routine with gels |
| - Train with products you will race with to | | | | and an electrolyte drink, making slight |
| minimize the chance of any unpleasant | | | | alterations depending on how you feel. |
| surprises the day of the race. | | | | |
| | | | - Stay hydrated - consume at least one liter |
| TWO MONTHS BEFORE EVENT... | | | | of water or electrolyte drink every hour, |
| | | | especially during hot weather. |
| - Watch for physical and mental fatigue | | | | |
| during training to determine when it is most | | | | - Replenish complex carbohydrates and amino |
| likely to occur. At these points, an energy | | | | acids by consuming one energy gel pack every |
| gel and an electrolyte drink will help | | | | 35 - 40 minutes of the race. |
| stabilize blood sugar levels and provide | | | | |
| needed amino acids. | | | | - If you choose to eat solid foods during the |
| | | | race, avoid those high in dietary fat, fiber |
| - Figure out how often you'll need an energy | | | | and protein. |