Eating for performance
Can you suggest some 1 healthy, filling snacks (other than fruit and nuts) for someone who is permanently hungry when in training and likes to graze all day at work? @paperboy_77
Cake and cycling go hand in hand, so set aside time to bake a healthier cake or muffin recipe once a week. Vegetable-based cakes using carrots, parsnips, sweet potatoes, courgette or beetroot give you a bigger nutritional bang for your buck. Look for recipes that are low in refined sugar, using honey or maple syrup instead. I’ve stunning recipes for sweet potato and dark chocolate brownie or parsnip and banana cake.
I’ve heard 2 that even some pros drink quite a bit of red wine. It’s my one weakness: a few glasses several times a week. Is it really harming my cycling? Henry Essex
If you can achieve the 75:25 rule (75 per cent good stuff versus 25 per cent bad stuff) over a training block, then that’s pretty good and acceptable. Eighty-to-20 is great and should be what you aim to achieve, and 90:10 plus is prolevel commitment. Go ahead and include wine as your ‘treat’ item, bearing in mind it is mostly empty calories, and choose the best quality wine you can afford — but don’t kid yourself that the grape content makes it one of your five a day!
I’m always 3 short on time. Which is the time-saving food shortcut to avoid at all costs? And which is the best? Emma Peters
Processed ready meals are not your
friend. They are virtually devoid of taste and less nutrient-dense than fresh food, so will leave you feeling wholly unsatisfied. Set aside an hour or two a week to batch-cook some fresh meals: chilli, tagine and chicken soup are ideal and freeze well. Tinned pulses and microwave brown rice sachets are a godsend!
I’ve tried low-carb 4 training and I just end up feeling wiped out. Is it worth it?
Brian Dudney
It depends what you are trying to achieve. Training and sleeping on low carbs has its place for certain athletes at specific phases in their training cycle but needs to be very carefully monitored by a registered dietitian. For most us, the potential risks outweigh the benefits, and I would concentrate on getting in a balanced diet and nailing your training quality. If weight loss is the goal, a pre-breakfast ride can help with fat burning, but bear in mind this should be carried out at Zone 2 (easy, aerobic) or below.
I’m vegan and don’t make 5 any special effort to eat protein or protein supplements. Am I likely to be falling short?
Lee Woodgate
I tried Veganuary this year, and nailing a balanced vegan diet was extremely challenging. By cutting out two major food groups, you are putting yourself at risk of missing out on certain vital nutrients, particularly vitamin B12 and iron. That said, with some thought and planning, a plant-based diet can provide you with everything you need as a cyclist.
Will a can of Monster 6 help me perform better in a short-distance time trial? @OXCYCLIST
Caffeine and sugar 30 minutes before race start can boost alertness and help you push through the pain. However, too much caffeine can have the opposite effect and accentuate pre-race jitters. You could get a similar effect from an espresso and energy gel. If you are a cyclist competing under CTT or BC rules, it is your responsibility to be vigilant and only choose products that have the Assured Sport logo.
NEXT TIME: Ask strength & conditioning coach Scott Pollock. Submit your questions on strength training either by email to david.bradford@ti-media.com or tweet @Deebeecw.