Friday, December 17, 2010

Trans-Selatan 2010: Nutrition for Bike Touring

The lowest aspect that is always not taking into consideration by Malaysian when attempting an endurance event is nutrition aspect. Nutrition aspect is one of the key that every Malaysian know the basic or the rule of thumb of it. It is all about your own body and the 'fuel' to take and transform to energy. Here I shared some of basic tips for bike touring and for all the Trans Selatan 2010 riders reading & gaining a knowledge.

The following basic nutrition plan for the competitive athlete is based on the nutritional concepts discussed elsewhere. To review, these physiologic principles include:
  • high carbohydrate training diet is a must to maximize muscle glycogen stores
  • slight increase in daily protein requirements, but replacement needs can be met with 1 gram protein/kg body wt/day
  • Caloric expenditures need to be consciously replaced to counteract the appetite suppression that follows from long hours of training
  • 3 day carbohydrate loading program gives an edge to muscle glycogen storage
  • 4 hour pre event meal should be utilized to top off glycogen stores
  • some riders experience intestinal distress or symptoms of hypoglycemia if they eat in the 2 to 4 hours immediately before an event
  • Calories must be taken during an event of greater than 2 hours duration - solid foods may offer some advantages in longer events which are done at slower paces minimizing the issue of delayed gastric emptying
  • be particularly sensitive to fluid balance (loss vs replacement) as the risks of OVERHYDRATION increase with longer events. Don't forget to weigh yourself regularly during training as well as the event
  • salt replacement beyond a normal diet (ie commercially available sports drinks) is important only under extreme conditions or in events lasting 8 to 10 hours or more
Baseline Training Diet

The weeks and days before the event determine your daily caloric needs as outlined in the section on energy requirements of cycling.
calculate your body weight (BW) in kg (Wt in lbs x .455 = BW in kg)
eat a baseline daily diet of:
  • protein - 1.5 gm x BW in kg (multiply x 4 to get daily protein Calories)
  • fat - 70 gm fat (the avg. American diet); at 9 Cal/gm = 630 Calories
  • carbohydrates - the balance of your total daily Calories (total requirements as calculated above minus protein Calories minus fat Calories)as starches, etc.
Later modify that diet for the specific periods noted below:
  • Pre-event interval (4 days to the event)
  • During the event
  • Post event

Pre Event
(4 days to the event) 4 days prior to the event
  • 9 gm carbohydrate/kg BW/day (approx. 600 grams/day)
  • limit exercise to minimum needed to maintain flexibility
4 hours prior to the event
  • eat a 300 gm complex carbohydrate meal (rice, starch, pancakes, etc.)
  • a high Caloric density glucose polymer sports drink may be ideal here
**Define your own physiologic limits if you are accustomed to eating in the 4 hours interval before a ride - many riders get a psychological boost from eating a low fat meal or a liquid carbohydrate drink/gel during this interval (and as a bonus can supplement their internal glycogen stores for a ride of more than 1 to 2 hours).

20 minutes prior to the event

  • 45 gm carbohydrate (candy bar for example)
During Event

regular carbohydrate replacement - start immediately
  • 60 gram of carbohydrate as a minimum per hour
  • liquid preferred (i.e. sports drink)
  • 10% concentration optimal (equivalent to a cola drink)
  • start with half a water bottle (300 ml) in your stomach
  • complex carbohydrate drinks permit additional calories
  • liquids
  • 800 ml/hour (standard water bottle = 590 ml)
  • drink at 10 - 15 min. intervals

Post Event
  • 3 to 6 gm carbohydrate/ kg BW over the immediate 4 hours post event (100 grams per hour) - start immediately
  • a high caloric density glucose polymer sports drink may be ideal here
  • protein appears to expedite glycogen replacement
  • 600 gm carb/day for 2 days to optimize repletion of muscle/liver glycogen.
As a bottom line, I encourage all the riders try to follow the right technique in consuming your nutrition and stay fresh until you jump off the bike and cheers each others every end of the stages.

1 comment:

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