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PrintPost-Ride Nutrition for Cyclists
Eric Peterson
Some people are preparing for the MS 150 or other century-type bike rides that are longer than they are accustomed to performing, so it is important to replenish the glycogen stores that are depleted during training.
Immediately upon finishing an intense workout, drink an appropriate recovery “shake” to reload glycogen stores. This doesn’t mean gorging after every 45-minute recovery ride; these special drinks must be earned, but they are not just for after the “big race,” either. Ideally, these recovery shakes are consumed after strenuous climbing rides, long-interval workouts and other race-like efforts, as well as on other long rides.
The replenishment of carbohydrates and protein in proper quantities affects recovery on that day and the intensity of the next workout, as well; the whole state of readiness for the next big event or century ride will benefit. Without this replenishment, stores are slowly drained in training, producing a glycogen debt when it’s needed most. The ideal window for glycogen recovery is in the first half-hour and lasts around two hours.
The cycling industry has responded to the market for recovery products with various combinations of ingredients to make it easy to get the needed nutrients in a shake, and there are specific products available for this important post-recovery ride period. A local bike shop can help wade through the assortment of products to find the right one. Pre-mixing these ingredients will allow you to get the benefits right after the ride or event.
Monique Ryan, a consultant to USA Cycling, recommends .70 grams of carbohydrate per pound of body weight, or a little over 100 grams for a 150-pound athlete. Her recommendation for protein is .20 grams per pound of body weight, or 30 grams of protein for that 150-pound rider.
Eating a normal meal in the next two to four hours is recommended to continually provide the nutrients necessary to top off those glycogen tanks. This is also the time to drink additional fluids to continue the rehydration process. Remember, it doesn’t matter how well your system uptakes oxygen or if you have the courage of a lion, if there is no fuel to feed the fire.
Eric Peterson is a USA Cycling level one cycling coach He can be reached via LakeShore Bicycles and Fitness at lsschwinn@bellsouth.net.
