GETTING YOUR DIET RIGHT

Shane Lyons offers valuable nutrition tips

WHEN it comes to cycling, many people don’t understand the critical role proper nutrition plays. Why is it that one day you feel you could cycle for Ireland and the next day you can hardly make it to the local shop? This is probably down to an inconsistent nutrition strategy. Here are some points to remember:

1. Develop a good pre-cycle strategy

Too many people think the main focus should be on the day of the big event or long cycle, when it is actually the days leading up to it that should get the most attention. This is when you should be aiming to keep your carbohydrate stores topped up, consuming smaller portions of slow-release carbohydrates throughout each day. Think oats, basmati/brown rice, sweet potato, nuts, veg and spread these throughout the day.

2. Have a pre-cycle breakfast

You have been fasting overnight so don’t expect your body to work at its best if you are under-fuelled. You have eaten enough carbohydrates in the run-up, now it’s a case of giving them a top-up with something not too heavy on the stomach — porridge or wholegrain bread with peanut butter and a fruit & yogurt smoothie.

3. Have good snacks with you

On longer cycles it is important to keep energy levels topped up with simple snacks like banana and nuts. Energy gels can be good, but tend to give a short-term spike followed by a crash, so something more slow release is ideal.

4. Poor post-cycle nutrition and bingeing

Your nutrition strategy does not stop at the end of the cycle. Just because you have done a hard session does not mean you can use it as an excuse to devour everything in your path. Post event you have a window of about 45-60 minutes to get some quality carbohydrates and protein into your system. It may be a protein shake and banana, or a wholegrain tuna sandwich. But it most definitely isn’t a pint with fish & chips!

5. Stay hydrated

In addition to drinking two/three litres of water across the day, cyclists should ideally be drinking additional fluid to match any lost during riding. An easy way to work out your fluid requirement is to weigh yourself pre and post-ride. For each kilo you have lost, you require an additional litre of water, so if you are 0.5kg lighter then you require an extra 500ml of fluid to get things back to normal. Ideally, though, you should be consuming these fluids during the cycle and coming off the bike at roughly the same weight. Remember, with just two per cent dehydration resulting in a significant reduction in performance, getting this right is one of the easiest ways to improve performance.

6. Lower your body composition

It’s not rocket science, but carrying extra body fat will undoubtedly inhibit performance, especially on those gruelling hills, so getting you body fat checked and working to lower this could have major benefits.

Hopefully these points have given you some things to consider in your approach to cycling nutrition. Remember, though, that everybody is different, so there is no one-size-fits-all approach. Use the above points as a guideline, but over time develop a strategy that works for you.

Shane Lyons is owner of GNS Fitness, who presently operate three gyms in Dublin & Kildare. Shane was a Gaelic footballer with Fermanagh and has 17 years experience in sports coaching and personal training. Check out gnsfitness.ie