Tag: Cycling tips

Studies suggest that endurance athletes like cyclists are at the highest risk of experiencing gastrointestinal distress when eating too close to a workout. Knowing how long you should eat before cycling can prevent this and provide the necessary fuel to improve your performance and endurance.

According to sports nutrition guidelines, endurance cyclists can burn between 2,000 and 7,000 calories during a 100-mile ride, depending on factors like intensity, terrain, and rider weight. Replenishing this energy deficit is crucial to avoid 'bonking' and maintain performance throughout the long effort.

Scientific studies show that even a 2% loss in body weight from dehydration can impair athletic performance. This guide will show you how to make an electrolyte drink for cycling using accessible ingredients, ensuring you stay hydrated and energized on every ride.

According to sports nutritionists, the right morning meal can directly impact a cyclist's endurance by up to 20%. Knowing what to eat before cycling in the morning is a critical component of a successful, energized ride, whether it's a short commute or a long training session.

According to a study published in *Medicine & Science in Sports & Exercise*, cyclists should consume 1.5 times the fluid they lost during exercise to achieve proper rehydration. For cyclists, replenishing lost fluids and essential minerals is critical for recovery and preparing for the next ride.

According to the International Society of Sports Nutrition, strategic nutrient timing can improve performance by up to 30%. Therefore, deciding whether you should eat before or after a bike ride depends heavily on the ride's intensity and duration, with different strategies proven to fuel optimal performance and recovery for cyclists of all levels.

Professional cyclists burn an extraordinary number of calories—often thousands during a single race stage—making precise nutrition control a non-negotiable part of their strategy. This level of energy expenditure means their dietary management goes far beyond simple calorie counting, evolving into a sophisticated system of macro-planning and real-time fueling.

Studies reveal that cyclists can lose between 500 and 1,500 milligrams of sodium per liter of sweat, a range that varies significantly based on individual genetics, intensity, and environmental factors. Understanding your personal sweat profile is critical for determining how much salt to add to your water bottle.

According to several studies, caffeine has been consistently shown to improve endurance performance by 2-4% in endurance sports like cycling. Given this, it's no surprise that many cyclists are keen to know: is caffeine good for cyclists?

Studies show that cyclists can lose anywhere from 575 to 1,725 mg of sodium per hour in sweat, highlighting the critical importance of knowing how many electrolytes per day cycling requires to prevent performance drops and health issues. Proper replenishment is essential to maintain fluid balance, prevent muscle cramps, and sustain peak performance, especially during longer or higher-intensity rides.