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NUTRITION FOR CYCLING

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Training for cycling can be difficult and time consuming because of the amount of time involved improving. This places a big stress on cyclist’s nutritional requirements.

Endura Nutritional products can help cyclists of all ages and abilities achieve their individual goals. Following is, I think the best way to use the Endura nutritional products.

TRAINING

In order to maximize their training, cyclists need to be able to provide their bodies with the energy and nutritional requirements to do the training as well as recover from their training.

Before Training

For early morning starts I use a 750ml bottle of Endura Optimiser. This I mix by putting 6scoops with water in a 750ml sports bottle. I find it easy to digest quickly and it doesn’t cause any gastric upset during training. This is because, even though it is high in Carbs, low in fat, and contains protein, it is low in fibre.

The other option pre-training, when I want solid food, is for me to have an Endura Energy bar.

During Training

During the session I use a 750ml bottle of Endura Magnesium Rehydration Formula each hour. I mix 3scoops with water in a 750ml sports bottle . This helps keep my electrolytes topped up, helps prevent cramps and supplies me with some energy for the session.

For longer (more than 2hours) sessions, I also take a bidon of Endura Optimiser. I mix 6 scoops in a 750ml sports bottle with water. Because this contains a good balance of carbs and protein I find it gives me a sustained release of energy and stops me from feeling hungry. It is also low in fibre which helps eliminate gastric distress. I also take Endura Energy bars with me to eat on really long rides (over 4 hours) to help stop me from feeling hungry and to give me the energy to keep riding. Both of these strategies also help speed up a cyclist’s recovery from long rides.

To help keep up your blood glucose levels I recommend taking an Endura Energy gel with 250ml of water each time you start to feel flat..  Gels are an excellent quick source of energy, which can be easily and quickly absorbed by the body.

After Training

After a training session, I recommend using a 750ml bottle of Endura Optimiser within half an hour of the session. Optimiser contains protein, carbohydrates and electrolytes helping the body rebuild from training.  If you drink it within the first half hour it maximizes your recovery.

Supplements

The supplements I take each day to help maximize my training and maintain health are:

Endura Max: a fantastic source of magnesium which helps prevent cramp and helps aid recovery. One teaspoon a day.

Endura Overtraining Formula: Helps support the adrenal glands when going through a heavy speed training phase. 2 Tablets a day.

Ethical Nutrients Co-enzyme Q10: enhances cardiac function and helps maintain energy and health. One tablet a day.

Endura Glutamine: improves muscle recovery and immune health. One teaspoon a day .

Endura Carnitine: helps with weight loss by increasing the body’s natural ability to metabolise fat. I find it also helps me feel more alert. One teaspoon a day.

RACING

Pre Race 

For breakfast I struggle to have solid food, so I have a 750ml bottle of Endura Optimiser.

Then 30min before the start I have an Endura gel with 250ml of water. This gives me a quick burst of energy for the start of the race.

During the Race

The best fuel and the easiest one to use for racing is carbohydrate . The best way to get these energy requirements is by using Endura Gels. Each Endura gel contains 25g of carbohydrate. You need to drink 250ml of water with each energy gel.

Another important requirement particularly in long bike races is to maintain your electrolyte balance. The best way to do this is by using Endura Rehydration formula.  I mix 3 scoops of Endura electrolyte with water in a 750ml sports bottle to use on the bike. This can be used throughout the race to help limit the effects of cramp and dehydration. Each 750ml of Electrolyte replacement formula also contains 42g of Carbs.

Another option I use for the first half of a bike race is a bottle of Endura Optimiser. I mix 6scoops with water in a 750ml sports bottle. The optimiser is high in carbs, but low in fibre so it doesn’t cause any gastric distress. This also gives a slow, prolonged release of energy.