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Nutrition
Before setting out on a ride, you should
make sure that you have eaten enough food
for the distance you will be travelling; or
that you take sufficient food with you. If
you are going to be racing, then this should
be eaten with sufficient time beforehand to
allow it to digest (say 1-2 hours). If a
rider has pushed himself too far without
eating enough to replace the energy used he
can get what is known as the Bonk or the
Hunger Knock. This is where the rider’s
blood sugar levels have fallen too low which
can bring on dizziness and the shakes. When
you have got to this state it will take a
long time to recover so it is best to slow
down (you won’t have much choice!) and have
something to eat, although it is better to
try and eat something before you get to this
state. A chocolate bar may be used as a ‘get
you home’ assuming it is not too far but
this should be backed up with something more
substantial, say an energy drink, fruit (eg
bananas), bread pudding, etc.
Food that you take with you is known as
Bonk food surprisingly enough and complex
carbohydrates (such as fruit, pasta, rice
potatoes, bread etc) are best. Try and avoid
sugary foods which cause a surge in blood
sugar levels and then a dramatic fall,
leaving you worse off than before. Energy
drinks are good as they also replenish fluid
levels at the same time, however please
choose with care.
As well as eating, you must also drink
(even in the winter) to stop dehydration
which can have similar effects to the Bonk.
Try and drink before you get thirsty as it
may be too late by then. Tests have shown
that a loss of body fluids of little as 2%
can cause a 20% loss in cycling performance!
This is especially critical when racing and
in any events lasting over an hour (or when
it is very hot), you should carry a bottle
with you. Recommended drinks are Maxim,
Isostar, Gatorade, Hi Five and PSP amongst
others which can be bought in powder form in
large quantities (which is much cheaper).
Some of these drinks are purely glucose
polymers (i.e. they only supply energy)
whereas others are ‘isotonic’. Isotonic
drinks include minerals and salts which
match those of body fluids to replace those
lost through sweating. This is helpful in
avoiding cramp in hot weather.
Avoid most of the commercial ‘energy’
drinks in cans unless they are made by those
manufacturers listed above as they consist
mainly of sugar and have the same effect as
sugary foods.
Remember try to eat and drink little but
often. |
