Send us news, start your message Cheshire News and your send photos and videos to 80360
Pedal Power: the ingredients for cycling success
GOOD balance is vital to ride a bike without stabilisers, and it is also key when it comes to a cycling diet.
Experts at British Cycling say the success of their athletes is not down to a magic formula or reliance on mysterious sports supplements but is instead grounded in good old fashioned common sense and a balanced diet.
Andy Woolley, from British Cycling’s Insight Zone, said: “It’s about quality over quantity and getting the basics of your diet right, then the rest will fall into place.
“It’s about a balanced diet and trying to make sure your meals supply some carbohydrates, protein and a little bit of fat.
“It’s a common sense diet – there’s no magic in eating if you’re an athlete or a normal person.”
The Insight Zone is offers know-how, tips and advice from the experts at British Cycling and Andy, from Weaverham, has been working with Nigel Mitchell, head of nutrition for British Cycling and Team Sky.
“This is the definitive advice from British Cycling,” he said.
“We’ve got the most successful team on the planet and it’s about proper food and a good balanced diet, there’s no secret to it.”
There is a growing market in sports drinks and gels, which Andy said do have their place.
“They offer you convenience on a ride to get your carbohydrate in a transportable form,” he said.
“If you’re riding reasonably hard you need between 20g and 60g of carbohydrate an hour.
“The easiest way to do that is through a sports drink or gel because you can’t necessarily carry enough flapjack or sandwiches that are going to do that.
“A mix of proper food, gels and drinks is better though because if your digestive system isn’t used to the gels and drinks they can give you an upset stomach.”
The good news is that a little bit of what you fancy does do you good, and there is room for a treat or two within the recommendations.
Andy said: “The key point is that it’s all about diet and realising that if you’re cycling you buy yourself a little bit of leeway in what you can eat.”
For more information visit britishcycling.org.uk/insightzone.
Menu for a commuting cyclist or cyclist in training:
• Breakfast – Porridge. This offers good quality, slow release carbohydrate, to keep you fuelled all morning, and Vitamin B, to help your body extract the energy from the carbohydrate. The milk provides protein, vitamins and calcium. Adding fruit like blueberries provides antioxidants and Vitamin C.
• Mid-morning snack – Banana and natural yogurt. It is important to maintain blood sugar levels throughout the day so do not go too long between meals.
• Lunch – Avoid meals from the cantene if possible and go for leftovers from your evening meal the night before. Avoid having the same thing every day.
• Mid-afternoon snack – This is the perfect treat time for commuters. A snack at 3.30pm with a low fat cappucino and a small piece of flapjack will help you to fuel up for the ride home from work at 5.30pm.
• Post-ride – If it will be more than an hour-and-a-half before your evening meal it is a good idea to have a recovery meal straight after your bike ride. This could be a glass of milk and a banana, a sports shake or a milkshake to give you carbohydrates to top up your stores and protein to help repair your muscles.
• Evening meal – Chicken, fish or steak of about 200g. If you are watching your weight have about 100g or pasta or rice, otherwise eat to your appetite. There are no limits on vegetables but brighter coloured veg like tomatoes and peppers, are better as they are rich in phytonutrients and antioxidents.
On the ride itself:
Cyclists need to take between 20g and 60g of carbohydrate on board an hour. You can do this with:
• Energy gels, bars and drinks
• 70g of raisins, which provide 50g of carbohydrate
• 65g Jelly Babies, which provide 50g of carbohydrate
Comments are closed on this article.