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