About this document
Essential Nutrition for Cycling Performance by Brian Van Nieuwenhoven is a document available to read on EtoBox.
PRE-RIDE: Aim for quick digesting carbohydrates 30-60 minutes prior ranging from a small snack of 75-100 calories for a workout under 30 minutes to a larger meal of 200-300 calories for a workout over 90 minutes. Hydrate with 13-20oz water 2-3 hours before and 5-10oz 30 minutes before. MID-RIDE: Refuel with 30-60g of carbohydrates per hour for rides over 60 minutes along with hydration. Drinks with carbohydrates and electrolytes are useful for rides over 60 minutes. POST-RIDE: Recovery nutrition within 0
- Author
- Brian Van Nieuwenhoven
- Language
- EN