Nutrition Quick Tips

• If you need to make a midride fuel stop at a convenience store, these are among the best high-carbohydrate, low-fat snacks:

1. Fat-free pretzels


2. Fig bars


3. Milky Way and Three Musketeers (about 2/3rds of their calories come from carbohydrate)


4. Twinkies


5. Toaster pastries


6. Low-fat yogurt


7. Fresh fruit


8. Sports drink


9. Energy bars

• On long rides, conserve valuable muscle fuel (glycogen) by maintaining a steady spin. Accelerate smoothly, avoid blasting up hills, and don't try to stay with other riders who are faster than your best pace.


• Cut your bars and other food into bite-size pieces and store them in plastic sandwich bags. This makes it easier to eat while riding, particularly in cool weather when you're wearing long-finger gloves.


• The best place to keep food is in the rear pockets of your jersey, or in a handlebar bag if you're using one. Before reaching for the food, first grip the bar with one hand near the stem to reduce the risk of swerving. Nibble frequently while riding, then eat larger amounts when pausing at rest stops.


• The food or drink that tastes good and digests easily early in a long ride may not work nearly as well several hours later. Drinks, for example, tend to taste sweeter as a ride wears on. Consider diluting the concentration in the bottles you'll be using in the second half. Learn these things in training, and never experiment with new foods or drinks on the day of the event.


• You must eat and drink early and often. Never wait till you actually feel the need. For a reminder, get a sports watch that has a countdown timer. Set it for 15 minutes. Each time it beeps, take a big swig from your bottle and nibble some food.


• During cold weather, keep energy bars inside your jacket close to your body so they won't become hard and tough to eat.


• Consider using a backpack-style hydration system. a study found that cyclists are more likely to sip frequently from a tube over their shoulder than if they have to use frame-mounted bottles. They also have the added advantage of holding as much as 100 ounces and keeping fluid cool if ice is added.

CAFFEINE:

Well into a long ride, you may want to take a pill, energy gel, or drink a beverage that contains caffeine. This naturally occurring chemical is a central nervous stimulant that perks you up and causes your body to release more fat into the bloodstream. Fat can then be used for fuel by muscles, prolonging your precious glycogen stores. Experiment in training (not in important events) to learn how it works best for you.

ANTIOXIDANTS:

After decades of promoting the benefits of physical fitness, scientists are now warning of a link between exercise and the formation of free radicals. As cyclists, we ingest lots of free radicals - highly reactive, unstable, toxic molecules that are spawned by everything from the air we breathe to the pile of french fries to which we occasionally give in. Free radicals attack and damage the cell walls of the heart, muscles, and blood vessels. These cells' ability to function becomes impaired.

Why is all this important? Free radical damage has been linked to many bad things, including reduced endurance, muscle soreness, and several problems normally associated with aging - a weaker immune system, atherosclerosis, and Parkinson's disease.

Fortunately, our bodies are equipped to fight the ravages of free radicals with substances called antioxidants. They block or inactivate the dangerous molecular by-products and help repair cellular damage. But here's the catch: The more cellular activity there is, the more antioxidants you need.

What's the best strategy for fighting free radicals? First, eat lots of fresh fruits, vegetables, and whole grains. citrus provides vitamin C. Two or more servings per day of dark-green vegetables help supply beta carotene. fish and chicken are high in selenium. So are whole grains, which also provide zinc. vitamin E is found in wheat germ, nuts and sweet potatoes. [see D&C 89:10-21]

It may be difficult to consume enough of the foods that are high in antioxidants. Therefore, it's smart to take a supplement containing the vitamins and minerals mentioned.

Bicycle magine's The Complete Book of LONG-DISTANCE Cycling © 2000