These foods include anything high in sugar, transfat, refined grains, alcohol, dairy, processed meat and artificial additives. For most people, eggs and veggies will add lots of nourishing fats, fibre and keep you full for longer compared to a high carbohydrate breakfast like cereal. Experiment with meals during training, not on race day. You have an almost infinite amount of fat stored in your body, but you start to run out of sugar stored in your liver after 70 minutes of intense exercise.
There is only enough sugar in your bloodstream to last three minutes at rest. To maintain blood sugar levels, your liver constantly releases sugar into your bloodstream.
However, there is only enough sugar stored in your liver to last about twelve hours at rest and less than 70 minutes when you exercise intensely. Your brain has almost no stored energy, so it gets almost all of its energy from the sugar carried to it in your bloodstream.
When liver sugar levels drop, your blood sugar levels also drop and your brain has lost its main source of energy.
Your brain then cannot function normally and you feel weak, tired, confused, and can even pass out. An hour or more before your ride, eat oatmeal or whatever you normally eat for breakfast. Avoid high-sugar-added foods such as pancakes with syrup, because they can cause a high rise in blood sugar, followed by a high rise in insulin, followed by a drop in blood sugar that will make you feel tired.
The extra sugar you ate just gets stored as fat and does nothing to help you during your ride. Take sugar no more than five minutes before you start your ride, or wait until you are underway. Do not take sugar earlier than that because when you eat sugar and your muscles are not contracting, you can get a high rise in blood sugar that causes the pancreas to release large amounts of insulin.
This can cause a drop in blood sugar levels that can tire you. On the other hand, exercising muscles draw sugar rapidly from the bloodstream without needing insulin, so taking sugar during exercise or just before you start usually does not cause the high rise in blood sugar levels. Heed their advice and make your mornings healthier. Race day breakfast: I eat thick-rolled oats with a spoonful of chia seeds, flax seeds or walnuts, a chopped apple and a banana.
I choose oats because of their slow-burning energy. The chia, flax and walnuts are extremely anti-inflammatory — key for athletes! Tip: I avoid animal protein since it lowers performance by causing inflammation, toxicity and dehydration. It also zaps our energy as it can be difficult to digest, taking up to 72 hours, in comparison to plant sources. You have a blank slate of one of the healthiest foods on the planet with which to fuel your day. Add dried or fresh fruit, nuts, seeds and a scoop of yogurt or spoonful of almond butter for protein.
Tip: Add an egg to your bowl of oatmeal. It works well with a stovetop or microwave, just crack it open and drop it in, stir it up or let it poach. Race day breakfast: Before Tour of Gila, a five-day stage race in New Mexico, I ate oatmeal with fresh fruit on top for breakfast each day.
I find mixtures, especially with fresh fruit, make most things easier to stomach. Tip: Eat enough. Bike races can last up to five hours, and riders typically burn between — calories an hour. If you typically eat to calories at breakfast, to at lunch, and to at dinner, just flip it.
A complete meal includes complex carbs, protein, and healthy fat. Learn more about performance nutrition for cyclists in Rodale's Fuel Your Ride. Maybe less. Bikes and Gear. United States.
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