by Janet Munro
Never underestimate the importance of taking care of your body from the inside as much as you do on the outside. Your body is your engine. Maintain it well and supply it with the right fuel so that it will perform for you. While doing your bike riding this summer trying to get stronger and in better shape remember to hydrate and nourish your body properly.
Before you even get out the door for your bike ride it’s important that you hydrate. The easiest and best way to do this is by drinking a sports drink. They hydrate you as well as fuel you for your ride. Sports drinks improve your fluid absorption and assist in electrolyte replacement. My first choice for a performance or recovery drink is the Hammer Nutrition line of products. They dissolve completely so that you aren’t left with a chalky tasting drink. They have a diverse but easy program to customize for your personal hydration needs. Try to consume your pre-ride drink within an hour before you go ride. If you’re planning on riding hard then it’s a good idea to also eat something before you go. You can time your ride out an hour or two after a main meal, or you can eat an energy bar or gel before you go. It’s more fun to have the right amount of energy to ride the way you want to than to feel the “bonk” from having insufficient fuel.
Remember to hydrate throughout your ride as well. In the summer months, as it gets hotter outside, you need to drink more than you usually do. The easiest way to do this is with a hydration pack system such as Camelback. These packs carry large amounts of water as well as space to carry bike tools, food, and extra clothing. If you’re on a longer ride or a hard training session it’s a good idea to bring energy bars or gel to give yourself continued energy for the ride. If your preference is a sports drink by all means bring a bottle of that along too. This is more important for higher intensity rides and rides of longer duration. Sports drinks contain complex carbohydrates for consistent energy. They supply electrolytes that support muscle function. Usually they contain other supplemental ingredients that buffer lactic acid and support blood sugar levels.
The most important time to refuel your body may be after a ride. Recovery is extremely important because it’s the time to repair your muscles and replenish your fuel stores, and it helps you to ride or train harder in the days following. Even if you don’t feel hungry your muscles are craving fuel. After a key workout, race, or hard ride you have a 30-60min to replenish you fuel. This time period is called the ”glycogen recovery” window. Glycogen is the body’s preferred form of fuel during exercise. It’s at this time that your muscles are most responsive from the benefit of food. Now is the time to replace the fuel you used, repair damaged muscle tissue, and flush out stress hormones that will tax your body. You’re immune system can also become stressed from riding or training hard. Proper nutrition is essential to a strong immune system. Try to eat something with a good ratio of protein and carbohydrates. Energy bars work, but real food is better. Save the energy bars for snacks or extra energy and eat food to recover.
If you wait too long to eat a recovery meal your muscles won’t absorb the nutrients they need. It doesn’t matter how much you eat later in the day, chances are dealyed meals will just turn to wasted calories as opposed to fuel. Without proper recovery you hinder your progress as an athlete. Recovery after hard workouts and races will naturally occur, but with proper nutrition you can really speed up that process and be ready to go even stronger, faster.
A healthy diet that fuels your body is key to performance and recovery. The more you can focus on fresh whole foods the better your body will feel. Try to stay away from artificially processed foods especially those with a lot of added sugar. It’s optimal for riders to get about 60% from carbs, 30% from protein, and 10% from good fats. Everyone has their own individual needs, but this is a good base to go by. You can even find energy bars that are made from whole foods these days like Pro Bar. They taste great too. Even though it’s important to hydrate, fuel, and recover your body from working out, you still want to stay aware of calories ingested versus calories burned. It’s an art in timing. The challenge is filling your tank with enough nutrients to perform well, but not overdoing it and setting yourself back. Get your motor running.
For Additional information on this topic we recommend the following books and articles: 'Optimal Muscle Recovery' by Ed Burke, 'Food for Fitness: Eat Right to Train Right' by Chris Carmichael.
- Janet Munro is a mountain bike racer, a USA Certified Cycling Coach, Founder of Jackson's all girls youth rider program "Teton Gravity Girls", as well as a Nordic Ambassador to Skinny Skis.
