Nutrition
Hydration
Drink when thirsty
- Processed quickly, body provides rapid feedback about hydration
Nutrition
Eat before hungry
- Processed slowly, body provides delayed feedback about low glycogen
Ongoing nutritional needs
- Several hours: 100 to 240 calories of carbohydrates every hour after first hour
- Longer rides: 240 to 360 calories carbohydrates every hour, + some protein & fat
- 60 to 90 grams
- Some studies show body can only digest 300 calories per hour
- But others say may be up to 360 calories of carbohydrates if of mixed type
- E.g., glucose and fructose
First couple hours after ride, eat 500--1000 calories of moderate- to high-glycemic-index carbohydrate and some protein
Mouth Care
Sip frequently to prevent dry/sore throat while breathing deep (esp. cold air)
Periodically apply chapstick w/ sunscreen to lips
Prevent plaque buildup, sores in mouth by mitigating sugary energy foods & drinks
- Plenty of plain water
- Eat some protein or fat to stimulate saliva
- Eat some dairy products, particularly yogurt
- Chew some sugarfree gum
- Occasional mouthwash?
Notes
Breakfast 2--3 hours beforehand.
- Minimize insulin release during activity, which in turn minimizes growth hormone release?
Caffeine aids in glycogen utilization?