Cycling Nutrition

Welcome to the latest edition of the Fueling Greatness Newsletter. Each week, I aim to decode the “science to application” of nutrition and related fields to help you optimise your performance, body composition and well-being. Be at the cutting edge of this knowledge, and subscribe to my newsletter.

Introduction:

Welcome to this week’s newsletter, where I will discuss the critical relationship between nutrition and cycling performance. I provide insights into the nuanced dietary considerations crucial for cyclists aiming to excel in road cycling and mountain biking events. This overview will delve deeper into key aspects highlighted in the research, providing pre-, during-, and post-race nutrition strategies tailored to optimise cycling performance and endurance.

Pre-Race Nutrition

The foundation of a successful cycling performance is laid well before race day, emphasising the significance of meticulous nutritional preparation weeks in advance. The research and experience underscores the importance of initiating nutritional planning 6-10 weeks before the event, stressing the need for a consistent approach to fueling. It advocates for a balanced mix of hard and easy training days, mirroring the variability in nutritional requirements during different training intensities. Recent research highlights the concept of "training low" on easy days, where carbohydrate intake is minimised to train the body to utilise fat as a fuel source. Conversely, on hard training days crucial for race simulation, following a race-specific nutrition plan is recommended to optimise performance and mimic race-day conditions. It is also critical to not experiment with new products on race day due to the importance of using familiar nutrition products tested during training to avoid nasty surprises when it really matters.

During-Race Nutrition

The evidence elucidates the critical role of nutrition during the race, emphasising the need for a well-structured hydration and fueling plan to sustain performance and delay fatigue. Evidence-based guidelines have been proposed for fluid intake based on body weight and sweat rate, aiming to prevent dehydration without risking overhydration. Research and experience advocate for a strategic approach to carbohydrate consumption, particularly in longer events exceeding 2 hours, to maintain energy levels and support muscle function. It is important to adapt fluid and carbohydrate intake based on race duration and intensity, ensuring optimal absorption and utilisation by the body. The research also emphasises the significance of consuming carbohydrates at 60-70 grams per hour during the race to maintain energy levels and support endurance.

Post-Race Recovery

Effective recovery strategies are paramount in enhancing cycling performance and minimising post-exercise fatigue. The research underscores the significance of immediate rehydration post-race, emphasising the intake of fluids and carbohydrates to replenish depleted glycogen stores and facilitate muscle recovery. A targeted approach is recommended for recovery fueling, focusing on consuming carbohydrates at a specific rate to support the body's repair processes and optimise glycogen replenishment. Individualised recovery plans tailored to the duration and intensity of the race are recommended to optimise recovery and prepare for subsequent training sessions. Additionally, it is crucial to consume a balanced meal post-race to provide essential nutrients for recovery and repair, emphasising the role of protein in muscle repair and growth.

Conclusion

These guidelines represent a comprehensive roadmap for cyclists seeking to optimise their performance through strategic nutritional planning. By integrating evidence-based recommendations on pre-, during-, and post-race nutrition strategies, athletes can enhance their endurance, maintain hydration balance, and expedite recovery. These strategies help leverage these insights to help cyclists with the knowledge and tools necessary to achieve peak performance and excel in their cycling endeavours. By prioritising proper nutrition and hydration strategies, cyclists can unlock their full potential and conquer the challenges of road cycling and mountain biking events with confidence and vigour.

Take-Home Messages

1. Early Nutritional Preparation: Initiate nutritional planning 6-10 weeks before the event to optimise performance. Balance hard and easy training days, adjusting carbohydrate intake based on training intensity to mimic race conditions and enhance fuel utilisation efficiency.

2. Race-Specific Nutrition Plan: Avoid experimenting with new products on race day. You can stick to familiar nutrition products tested during training to prevent gastrointestinal issues and ensure optimal fueling during the event.

3. Hydration and Fueling During the Race: Develop a well-structured hydration and fueling plan based on body weight, sweat rate, and race duration. Aim for a carbohydrate intake of 60-70 grams per hour during longer events to maintain energy levels and delay fatigue.

4. Post-Race Recovery: Prioritise immediate rehydration post-race to replenish glycogen stores and facilitate muscle recovery. Consume carbohydrates at a specific rate to support the body's repair processes and optimise glycogen replenishment. Tailor recovery plans to the race duration and intensity for effective recovery and preparation for subsequent training sessions.

5. Consistency and Individualisation: Maintain consistency in nutrition products and hydration strategies at least six weeks before the race to optimise performance. Listen to your body's cues and adjust fluid intake if experiencing bloating or discomfort during the race—Individualise recovery plans based on personal needs and race demands for enhanced recovery and performance.

References:

• Baker LB, Jeukendrup AE. Optimal composition of fluid-replacement beverages. Compr Physiol. 4(2):575-620, 2014.

• Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 29 Suppl 1:S17-27, 2011.

• Jeukendrup AE and Gleeson M. Sports nutrition 2nd edition Human Kinetics Champaign IL. 2010 (ISBN-13: 978-0736079624, ISBN-10: 0736079629)

• Jeukendrup AE. Nutrition for endurance sports: marathon, triathlon, and road cycling. J Sports Sci. 29 Suppl 1:S91-9, 2011.

• Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 44 Suppl 1:S25-33, 2014.

• de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Med. 44 Suppl 1:S79-85, 2014

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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Best regards,

Dr Laurent Bannock