Cycling

Introduction

Cycling is an aerobic sport, that involves ultra long races, which rely on having vast amounts of energy for endurance. This means continual replenishment of carbohydrate stores in the body. Cyclists are ideally very lean, so do not carry a lot of body-fat or muscle bulk. Obviously some muscle is needed, but with long races muscle wastage can occur which can hinder performance. It is therefore key to have a certain level of protein in the diet. Protein intake is often overlooked by many ultra-endurance athletes.

Exercise goals

A cyclist is concerned with wanting to boost endurance or encourage fat loss if too heavy. See the relevant parts in the exercise goals section.

Diet

Cyclists generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to ‘carbohydrate load’ a day or so before a competition to ensure that the body’s energy stores are to their maximum levels. It is important to allow plenty of time for meals to digest before a race.

Carbohydrate for energy: (60-70% of total calories), Potatoes, pasta, rice, Breads, fruit

Protein for muscle repair: (0.6 to 0.7grams per pound of lean bodyweight per day). Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese

Essential fats for co-ordination: oily Fish, nuts and seeds - if already at the desired weight, these foods can be increased to provide more calories.

Water to replace fluids lost through perspiration: 2 litres per day.

Eat every 2-3 hours so that you are having 5-6 small meals throughout the day.

See the section on Basic Nutrition for more information.

Supplementation

General suggestions for cyclists include:

Carbohydrate supplements - as drinks or bars for energy and carb-loading. As needed before, during and after training or a race.
Fluid replacement drinks - to prevent dehydration and improve endurance. Before, during and after training or a race.
HMB - to help prevent muscle wastage during ultra long periods of cycling. 1 gram 3 times per day. Take one dose with Creatine.
Hi-potency multivitamin & mineral supplement - to boost levels of nutrients especially Iron and the B-vitamins which affect energy levels (also see vitamins and minerals). 1-2 per day
Antioxidant formula - for protection against free radicals generated during long periods of aerobic exercise. 1-2 capsules a day.
Phosphate supplements - These reduce lactic acid in the muscle and can help an ultra-endurance athlete keep going that little bit longer before getting a ‘stitch’.

Other supplements

In addition to the above there are many other supplements that can help a cyclist depending on the goals of the individual. The following issues are often important to a cyclist. (see the relevant sections)

Vitamins and minerals

Drug testing

All of the supplements above are not a concern for professional cyclists and will not cause a positive drug test.
Professional cyclists do need to avoid the following supplements:
Citrus aurantium
Sida cordifolia
Androstenedione or Andro (not legally available for OTC sale in the UK)
Ephedrine or ephedra (not legally available for OTC sale in the UK)
Thermogenic/energy products containing any of the above.

Other comments

Problems such as muscle cramps are very common in cycling and are often caused by dehydration, it is therefore important to drink plenty of water or use fluid replacement drinks on a regular basis.

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