Too many very first time century riders forget to complete their rides because of poor nutrition both during training and on race day.Carbohydrates and CyclingDuring various strenuous exercise our bodies usually obtain their energy through the body's store energy called muscle glycogen. This glycogen originates from the carbohydrates we eat that are categorised into simple sugars and trapped in our livers.When we finally exercise intensely we've approximately enough glycogen to help keep deciding on anything up to an hour and a half. Following that our body begins to start losing fat which does not burn as readily. As soon as your body reaches this stage you may experience severe fatigue, a tired hollow feeling plus a prefer to stop pedaling. In cycling this phenomenon is known as the bonk.Ways to avoid the BonkTo help delay the bonk the century cyclist must try to eat while cycling to support the liver produce more glycogen before it runs out.Eating high carbohydrate foods (such as bagels, jam and peanut butter sandwiches) will help delay the bonk however when riding hard your entire body will burn glycogen faster than you possibly can consume carbohydrates and convert these to glycogen. Later you'll discover yourself as to what is know as a glycogen deficit. Once you are there if you ever always ride you may invariably uses up glycogen striking the imaginary wall.The actual to not ever running out of glycogen will be to not only eat the right type of foods to the bike but also to evolve your training to generate your body extremely effective at losing weight. If you can accomplish this you will not hit the wall.
Cycling 100 miles (century) in one day will not be an easy task. In an effort to successfully complete your ride and do this without inflicting an excessive amount of pain on yourself you must prepare well. One common error that catches people out is not planning what you will eat.Riding a hundred years places big demands on your own body. You could use-up more calories riding a century that you'd in around 2 days of normal active living. As a result it is really important that you just fuel up sufficiently before, during and after your ride to be sure your success.
Pre Ride
Start the morning with a hearty breakfast derived from mainly carbohydrates. Avoid fatty deep fried foods, instead choose something such as oatmeal with dried fruit because is a wonderful way to obtain slow release energy. You should definitely drink plenty too to ensure dehydration does not get you.
During Ride
You must start replacing calories you will burn during the ride as quickly as possible. The main element the following is little and frequently. Looking not hungry or thirsty, aim to eat and drink a little bit every A half-hour of the ride. For those who have difficulty remembering to make this happen set your wristwatch alarm to beep every Half an hour to remind you. When you get into a calorie deficit it can be virtually impossible to get from it without stopping riding.
Post ride
Eating the suitable foods after your century ride grows your recovery time. Make an effort to drink some milk whenever you be free from the saddle because it contains the optimal balance of carbohydrates and protein. Abide by it plan a great balanced meal over the following A couple of hours. Again avoid fats with similar to chicken with steamed rice and vegetables.
Author Resource:
Click To find out more in regards to Ride a Century and more general information visit cycling training
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")