Category Archives: Cycling

Janier Acevedo Wins the UCI America Tour!

 

Preparing For An Endurance Event? Heres How To Fuel Yourself Like A Pro?

While individuals often have personal preferences, here’s my quick guide to proper fueling during an endurance event like the Leadville Trail 100 mountain bike race.

Nearly everyone that starts Leadville or any other endurance event has logged the training hours to complete the  bike race. Those who don’t finish typically suffer from dehydration and improper nutrition during a 10 hour + race.  Bloating, nausea, upset stomachs and cramping can potentially be avoided if you fuel yourself correctly throughout a race.  Here are my 5 tips to maximize your chances of, not only finishing an endurance event, but racing to your potential.

Dr Heiss talks Prolong at the Leadville 100.

Posted by 24Fit Nutrition on Sunday, August 31, 2014

Eat early and often.

Whatever you eat, be sure to eat early and often during competition. Waiting until you are hungry puts you dangerously close to hitting the wall or ‘bonking’ as we cyclists call it. If you fail to eat often and keep on top of your intake then you’ll struggle throughout your bike race.

Carbs are king.

There is no myth about “carbo-loading.” Carbs account for the vast majority of the energy used by muscles. Most sports drinks contain some form of sugars and, contrary to what you may think, this is a good thing. Recent research indicated a combination of carbohydrates may work best – e.g. maltodextrin (a very rapidly metabolized glucose polymer) and fructose rather than just maltodextrin or just sucrose alone.

Keep the tank full.

For longer events, especially at Leadville, I recommend 200-250 calories per hour. Some people (pro-cyclists, larger men) can accommodate up to 400 calories per hour. The average 10 hour finisher at Leadville does holds about 150W (remember, it’s at 10,000 feet!), which equates to about 550 calories / hour – meaning he or she will burn about 5,500 calories during the race. Hence, it’s essential to keep eating whatever you can to keep the gas tank full.

Electrolytes.

Electrolytes are important for preventing cramps, supporting proper muscle function, regulating pH, enhancing hydration, and facilitating carbohydrate update. Most sports drinks claim electrolytes – but read the fine print – many sports commissions recommend 500-1000mg of sodium per liter during exercise. Look for easily absorbed electrolytes like sodium citrate.

Protein is good.

Protein is still controversial for inclusion in sports drinks. Most of the studies only look at time-trial simulations between 60-90 minutes, and the researchers don’t see significant differences in performance. But as we all know, true athletes train day-after-day, and need to recovery quickly. It’s quite clear that protein consumption during exercise helps to prevent muscle breakdown and speeds recovery. During an endurance event like Leadville, many bike racers have great success consuming some protein. The key here is some.  And, research shows, protein isn’t well metabolized during exercise – so keep the carbs high and the protein low.

by John Heiss Ph.D

 

Prolong – A Must Have For An Endurance Event

Additional Articles on Nutrition For Sports

Nutrition For Pro Cycling Team – Spidertech

Team Spidertech a pro cycling team, partner with Herbalife. Find out about their nutritional strategies for peak performance during some of the most grueling stage races in the world.

Lucas Euser and Guillaume Boivin talk about their nutrition programme and their use of Herbalife24 sports drinks.

Road Racing Nutrition – Herbalife 24 Fuels Team Spidertech

Herbalife Fuels Road Racing Team- SpiderTech Powered by C10

The riders will be fueled with the new Herbalife24 sports performance line, which includes Formula 1 Sport, Hydrate, Prepare, Prolong, Rebuild Endurance, Rebuild Strength, and Restore.

SpiderTech will compete in the upcoming USA Pro Cycling Challenge in Colorado, as well as having raced in the Amgen Tour of California, two of the biggest cycling stage races in the U.S. In addition, SpiderTech has 100 racing days planned across Europe. With a full-range of sports nutrition products, Team SpiderTech riders will have an optimal pre-race meal, hydration, on-the-bike fuel, and multiple recovery options with Herbalife24. Riders have absolute confidence in the products since every batch of product is certified and tested by BSCG (Banned Substances Control Group, www.bscg.org) for illegal performance-enhancing substances.

“Herbalife had a deep understanding of athletes’ nutritional needs when formulating these products,” says Steve Bauer, Director Sportif, and Olympic medalist who wore the famed Maillot Jaune (Yellow Jersey) in the Tour de France in 1988 and 1990. “The product diversity suits all of our riders’ needs.” Team SpiderTech also hails the fact that the Herbalife24 products do not contain any artificial colors, flavors or sweeteners. “It’s something a lot of our riders have been advocates for,” says Ian McLagan, team manager. In addition to the Herbalife24 line, Herbalife offers a wide array of other supplements including heart health products ranging from omega-3 fish oils to joint health support.

SpiderTech powered by C10 team soigneur comments that “the riders love the recovery products, and on cold days, we even serve them warm, something they really look forward to.” Rider Guillaume Boivin, who finished 7th at Amgen ToC stage 4, said, “Herbalife24 Prolong really helped me have good sensations at the end of the stage. I had good feelings in my legs, and I was able to smash the hammer down in the sprint.”