Our needs regarding nutrition and hydration during training and on the ride will vary according to
This section therefore needs to be taken as general advice only, with an understanding that the above factors can cause our needs to vary from person to person and day to day.
Alright, now that we've made that clear - let's talk about some of the important nutrition factors when preparing for and undertaking a big ride.
Carb it up: You'll be using a lot of energy. Carbs are a good slow release fuel for you. When you eat dinner at night, you are fueling up for the next days ride.
Salt can be good: If you sweat a lot, you may need to replace the salt you are losing. Trust your instincts on this. If you crave salty food, then eat it.
Balance your diet: Remember the food pyramid. Eat plenty of cereal, fruit, salads and vegetables, and keep fats and oils to a minimum. The AllTrails team will ensure there is plenty of good food on offer.
Beware of the sugar rush: It is something of a myth that sugar gives you energy. Foods and drinks that are high in sugar can give you a boost for half an hour or so, but then you will come crashing down, usually to a level worse than before. To avoid this energy drop keep your sugar intake at a minimum unless you are literally half an hour from the end and ready to give up.
Sweet breakfast before riding: Keeping in mind all the information above, it is not a good idea to have a lot of sugar in the morning. Fruit juice has good vitamins and minerals, but also a lot of sugar, so stick to one small glass maximum. Similar considerations go for sugar in tea/coffee, sweat cereals, muffins, cakes, honey on toast, etc. Sorry guys, but a big bland breakfast is best.
Dehydration is always a big issue on long rides, especially in warm conditions. We all know that it's important to drink a lot of water. The easiest way to tell whether you are drinking enough is to take note of the frequency and colour of your urination. If you are urinating less than usual and it's a darker/yellower colour then it's time to increase your water consumption.
If you sweat a lot, then you may need to replace your electrolytes as you go. Losing electrolytes through sweating and only drinking water to replace your fluids can put your body out of balance leading to headaches or lack of energy.
Note that electrolyte drinks (like Gatorade) should be used on the second half of a ride as a replacement for lost salts. You cannot drink them as a preventative in the morning, the body just eliminates them (and the sugar that you consume with it puts you at a disadvantage).
Some people don't need to drink electrolytes as they get enough salts through their diet. Listen to your body. It will tell you what it needs.
