Rami Shmuely serves as an attorney with the firm of Chavin Mitchell Shmuely in North Miami. FL. When he is not working, Rami Shmuely enjoys getting out on his bicycle.
Many cyclists train for long distances. Eating the right food goes a long way toward sufficient endurance and strength. To meet this goal, a triathlon training coach offers the following guidelines:
*In general, consume a variety of unprocessed foods (fruits, nuts, whole grains, low-fat dairy, vegetables and lean meats). Sixty percent of your intake should come from carbohydrates, 25 percent from unsaturated fats, and 15 percent from lean proteins.
*On days before events or long-distance training, eat one to four grams of carbs for each kilogram of body weight. Taper off on calories as the event day approaches.
*As you ride, the need for calories per hour increases with the duration of the event. Take in 120-240 calories per hour for durations up to three hours. Increase to 250 to 400 for three to six hours, and 400 to 800 for over six hours.
*Individual nutritional preferences vary. Some choices for in-event consumption include sports drinks, energy bars, fruit, and pretzels. Choose what tastes good and sits best in your stomach, and drink one or two bike bottles of water or fluid per hour.
*To enhance your post-event recovery, consume 1.5 or 2.0 grams of carbohydrates per kilogram of body weight. Doing so within 20 to 30 minutes will help you snap back from the rigors of riding.