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Nutrition When Training and Racing

Last updated 2011-02-10 - Send Feedback
Related: health, nutrition, training

The pages that follow go into my suggestions for making it through both sustained everyday training as well as endurance events.

Accelerade and Hammer Nutrition HEED

While exercising, the human body can take in:

  • Up to about 300 calories an hour of carbohydrates (for larger individuals, figure 200 calories for smaller individuals);
  • Up to 1 liter of fluid per hour under very hot conditions.

Those are critical facts that should influence your approach to riding long distances.

Absorption of fluid is faster with some carbohydrate and electrolyte content, so don’t drink plain water, and don’t drink anything too saturated with sugars.

For on the bike fluid with nutrition, I have used Accelerade on the bike and after a ride very effectively. Many athletes enjoy other products, such as Hammer Nutrition HEED.

Roady cyclists near the Pacific coast not far from Pescadero, CA

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