Do you love to take your bicycle for a regular ride? At least once a week you put on your sport outfit to make a long and intense ride on the racing bike. Your sports schedule includes a couple of hours of challenging cycling and your week isn’t fulfilled without an endurance race.
To avoid a low energy level during and after the race, you take a solid preparation with the right amount of nutrition. Online research and experience have taught you what you should and should not eat before you get on the bike. In this article we will help you figure out how to handle with carbohydrates for cycling. What factors do you take into account for a constructive ride and an optimal result?
The importance of carbohydrates for cycling
If you want to train every week to improve your training results, it is important to pay attention on your eating habits. Especially just before and during the race, your eating pattern has decisive influence on your results. To make sure you have the right amount of energy and strength, you use carbohydrates for cycling. Carbohydrates are like fuel. So if you use your body as an engine to move the bike, you need a healthy form of energy to make sure you will not fall out.
What factors to take into account?
Depending on the type and length of your race, you decide what carbohydrates are effective for cycling. With the right amount of sugars, starch and fibers you complement your level of fuel which gives you the power to challenge and push yourself to the next goal.
How to decide how much carbohydrates you eat for cycling? In advance you set up a sports schedule whit the races you make. If you have determined the distance, time and intensity of your race, you can adjust the amount of carbohydrates for cycling. The next guidelines gives you an idea of the right amount of carbohydrates:
- For races that are done under 60 minutes, an intake of 30 grams of carbohydrates should be enough.
- Does your race takes longer than 120 minutes, you need to eat about 60 grams per hour.
- Riding over 150 minutes, your body asks for more carbohydrates. To keep up your race performances during the time, 90 grams per hour is needed.
How much carbohydrates for cycling do I need? Consult EatMyRide
If you are looking for more effective ways to improve your races and to get a healthy and effectual result, you can get information on the platform of EatMyRide. If racing is what you do best, EatMyRide helps you out upgrading your results. What about getting more insights on what to eat during cycling? Or how to set up a cycling food plan? Everything you need to know about nutrition in combination with cycling, you will discover while reading the blogs of EatMyRide. Not only the right amount of carbohydrates for cycling, also other nutrition plans and cycling diets are represented on this platform. So, before you practice the race, take the time to study how you optimize your effective preparation.