How to fuel your bike training

Often athletes get very confused with training and nutrition, so lets break it down to training on the bike. What energy systems and the different type of sessions

Fluid

Taking on fluid is a key factor to consider. The highest level the body can absorb ins though to be around 1.2 litres per hour. Take stock of the session you are taking part in. Heat/Temp/wind/indoor all play a part. Are you a high sweater? Start to get to know what you need as it can be from 300 ml up to 1.2

Electrolytes

We all lose electrolytes from our bodies, some a lot more than others. Its thought up to an hour you can use just water, after an hour its a good idea to consume around 500 mg per hour. If your a really salty sweater then you could go up to 1000mg per hour

Indoor bike training

Recovery sets – using fat stores – these are very low stress and can be fuelled on just water sipping when your need. You can do them first thing in the morning with no breakfast.

Light aerobic sessions up 60 mins – using fat stores – Again low intensity means you have enough in your system to fuel just with water. If in the morning its possible to do on little food but Id always keep a banana handy

Light aerobic sessions up 60 mins plus  – using fat stores mainly – Above 60 mins you have to think smart. Light aerobic sessions are Z2 or lower so once you hit that 60 mins marker its a good idea to consume around 30 grams of carbs per hour at this intensity

High intensity sessions 60 mins or lower – Using carb stores mainly – Its a good idea to have a little fuel in the tank. If first thing in the morning you could have a banana and sip on some energy drink, take a gel before starting and have a little energy drink. If afternoon make sure you have a carbohydrate based meal 1-3 hours pre starting

High intensity sessions 60 mins Plus – Using carb stores mainly – These sessions lasting above 60 mins its a good idea to plan more for. I would aim to have a carb based meal 1-3 hours before. Plus also think to top up the carb stores in the session with some simply carbs eg a gel/chews/banana/energy drink

 

Outdoor bike training

Recovery sets – using fat stores – these are very low stress and can be fuelled on just water sipping when your need. You can do them first thing in the morning with no breakfast.

Light aerobic sessions up 60 mins – using fat stores – Again low intensity means you have enough in your system to fuel just with water. If in the morning its possible to do on little food but Id always keep a banana handy

Light aerobic sessions up 60 mins plus  – using fat stores mainly – Above 60 mins you have to think smart. Light aerobic sessions are Z2 or lower so once you hit that 60 mins marker its a good idea to consume around 30 grams of carbs per hour at this intensity. Its a good idea to have a meal in the tank before starting

High intensity sessions 60 mins or lower – Using carb stores mainly – Its a good idea to have a little fuel in the tank. If first thing in the morning you could have a banana and sip on some energy drink, take a gel before starting and have a little energy drink. If afternoon make sure you have a carbohydrate based meal 1-3 hours pre starting

High intensity sessions 60 mins Plus – Using carb stores mainly – These sessions lasting above 60 mins its a good idea to plan more for. I would aim to have a carb based meal 1-3 hours before. It would also be a good idea to target 1 gram of carb per kg of bodyweight per hour or planning to take 20 grams of carbs each 20 mins

 

Post Bike training

The key to any training is to replace energy and start the recovery process. Try and get these 2 macronutrients in with 30 mins of finishing to enhance quicker recovery time

Carb – Replacing glycogen used

Protein – this is the macronutrient used to aid recovery

Ideally you would be looking to real food. Recovery shakes can work very well to

 

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