Tag: Endurance cycling

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.

According to sports nutrition experts, the right pre-ride meal can improve performance and delay fatigue by over 20%. Understanding what should I eat the morning of a long bike ride is crucial for serious cyclists to ensure they start with a full tank of energy, feel comfortable on the saddle, and avoid mid-ride bonking.

Did you know that your body's glycogen stores, its primary energy source for high-intensity exercise like cycling, can be depleted in just 60-90 minutes? Choosing what are good carb snacks for cycling is therefore critical for sustained energy and performance, preventing the dreaded 'bonk' and ensuring you enjoy every mile.

Up to 90 minutes of moderate-to-high intensity cycling can deplete your muscle's glycogen stores, making proper fueling critical. A high carb snack for cycling is your key to sustained power and avoiding the dreaded "bonk" or energy crash during a long ride.

According to a 2023 Journal of Sports Sciences study, cyclists can lose up to 2 liters of fluid per hour on intense rides, causing a significant drop in performance unless they find the best electrolyte for long distance cycling to replenish what's lost. Electrolytes are essential minerals that help regulate nerve and muscle function, keeping you strong and hydrated for the long haul.

Most cyclists deplete their body's stored carbohydrate (glycogen) after 90 to 120 minutes of vigorous cycling. To avoid 'bonking,' it is crucial to understand what to eat on a 2 hour bike ride to maintain energy levels and finish strong.

Professional cyclists in the Tour de France burn an incredible amount of energy, often expending over 5,000 calories on a single stage. The exact number fluctuates dramatically, however, depending on the stage's terrain, intensity, and duration. This intense output requires a meticulously planned and high-calorie diet to sustain peak performance over the grueling three-week race.

Studies suggest that proper carb-loading can improve endurance performance by 1-3% in events over 90 minutes, providing a competitive edge for cyclists. This strategic nutritional plan focuses on maximizing the body's glycogen reserves in the days leading up to a major ride or race.

According to research published in the *International Journal of Sports Medicine*, carb-loading can improve endurance performance by 2-3%, making it a crucial strategy for competitive cyclists। So, what is the best carbo load for cycling to maximize these physiological gains and avoid common pitfalls?

Did you know commercial sports drinks can cost up to five times more than a DIY version? Learn how to make your own carb mix for cycling and fuel your performance for a fraction of the cost, with ingredients tailored to your needs.