Maximize Your Cycling Performance for the CT Challenge Ride

July 18, 2011

What you eat and drink is critical!

by Karen Sabbath, MS, RD, CSO

Think of 2 words at all times: HYDRATE AND REFUEL!

Without fluids, electrolytes, calories and carbohydrates, you will not be able to maximize your performance and endurance. Your personal requirements depend on many factors, including but not limited to your body weight and composition, your pace, the distance you are planning to ride, the outdoor temperature (watch out for heat and humidity!), sweat loss and your overall level of fitness.

After doing some research, and getting advice from several authorities, I have compiled a list of suggestions.

FOR 3-5 DAYS PRIOR TO THE RIDE: 

Eat well with plenty of lean proteins (helps to build and repair muscles), fruits, vegetables and grains and healthy sources of fats (fatty fish like salmon, nuts, nut oils, avocados and olives). Avoid heavy and greasy foods that are hard to digest. In other words, take a pass on KFC. Don't eat foods that are new to you; you don't want to have any GI issues during the ride.

HYDRATION BEGINS BEFORE JULY 30^th (the day of the CT Challenge!):

Load up on fluids for 1-2 days prior to the ride. Try for 1-2 liters 2 days before the ride and 2 liters the day before the ride (Friday). It is a good idea to have a liter of fluid 1 hour before the ride begins. For those of you who don't know, a liter is about a quart (4 cups).

SALT:

Use it for a few days before the ride because you'll definitely LOSE it (through sweating) on Saturday. Salty snacks like pretzels and crackers are easy to digest and have lots of salt. Enjoy them. Salt your food. Use soy sauce. Increasing your salt intake helps you to retain fluid, and remember, it's all about staying hydrated. Some athletes even bring salt tablets with them. Sports beverages (there are tons of them like Gatorade etc,) all contain sodium and are a MUST. Stock up.

BREAKFAST ON THE DAY OF THE RIDE:

Everyone has to drive some distance to get to Westport. For some, it is 20 minutes, for others it is 2 hours. It is important to eat a decent breakfast that day, but it should be a few hours PRIOR to the actual ride (8AM). Keep it light and easy to digest. Lots of people are excited/nervous and their appetite is not what it usually is. Try to eat something.

HYDRATION:

On the day of the ride, think fluids and electrolytes. You can buy Gatorade or many other sports beverage products like it, if you don't like the taste. You may want to try a few first. Get a big water bottle (18-24 oz), and fill it with the hydration product to keep on your bike. Depending on the temperature, the intensity of your ride, your body size and gender, the duration of your ride and your level of fitness, you could need as much as 8 oz. every 15 minutes. Don't wait until you are thirsty. Dehydration can become a medical emergency. Stop and fill up your water bottles when you can. You can also buy packets of powdered Gatorade (or other sports drinks) that you can keep with you and add them to your water refills. If possible, consider bringing a second water bottle, or camelback, especially for the 50+ milers. It is possible to get 2 water bottle holders mounted or you can use a camelback or all three.

CARBS, CARBS, CARBS:

Don't worry about the sugar; you really need it for the distance. Carbs are easily digested and quickly used by your body as the primary fuel during exercise. Adequate intake of carbs will spare the use of your muscles for fuel. Go for the ones easiest to digest; bananas, fruits (fresh or dried), sports bars and gels. Depending on how you ride, you could need 50 gms of carbs/hour. For those of us riding 12 or 25 miles, we probably won't need quite as much. STOP FOR A LIGHT LUNCH OR SNACK AT THE REST STOPS.

EATING FOR RECOVERY:

After the ride, you want to restore fluid and electrolyte balance lost in sweat. Weigh yourself before and after the ride. Replace the weight you've lost with fluid. Replace carbs. Replace protein. Try smoothies with yogurt and frozen berries, peanut butter with graham crackers or bread, a turkey sandwich, pretzels, fruits etc. There will be lots of snacks available

Good luck everyone and remember to fuel up and have fun!

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