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Road cycling

Road cycling is becoming increasingly popular but can require quite a lot of energy.

So if biking to work or school it’s important to get a good breakfast before heading off in the morning e.g. wholegrain cereal, fruit and yoghurt +/- toast.

However, if you cycle as a sport in teams or individual events, distances covered can be anything from 10-250km held in a single day or over several consecutive stages.

A high aerobic capacity and ability to sustain high power outputs is advantageous.

Aerobic capacity is also essential for performance in breakaways, hill climbs and all-out sprints.

Training distance can be up to 400-1000km each week at the elite level and 300 or more/week for serious club level cyclists.

To achieve such high work- loads a good understanding of your nutrition needs is essential.

In this Sports Dietitians Australia (SDA)  factsheet you can find out about:

  • The Training Diet
  • Hydration needs
  • What to eat before and during the ride
  • How to recover post- exercise
  • Handy tips for portable foods to take

I am an Accredited SDA Dietitian and so do give me a call if you would like to develop your own sports nutrition plan.

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