o n t h e nutrition plan - evans cycles...1.0–1.6g/kg of body weight per day.3 > daily...

EVERYRACE DAY

SO TRAIN WITH THE

RIGHT NUTRITION PLAN

DAY BUILDS TOWARD

TRAINING PLAN FOR

ONE OF THE BIGGEST MISTAKES PEOPLE MAKE DURING CYCLE TRAINING IS PAYING TOO LITTLE ATTENTION TO PROPER FUELING AND HYDRATION. Footage on TV of ultra-lightweight elite cyclists dancing up some of the world’s most challenging climbs leads many amateurs to assume that lighter equals faster and that energy intake must remain low. Add in that cycling is a sport very much routed in its own history, with a tradition for not paying a great deal of attention to nutrition and hydration and it’s easy to see how a proper diet can be sidelined in favour of more miles and harder rides. In reality, for maximum performance and enjoyment, the extreme energy and fluid demands of long distance cycle events need to be matched through a planned, structured, and practised strategy. Carbohydrates are the body’s preferred source of fuel in higher intensity exercise and unlike fat which, while easily stored by the body, isn’t available for immediate energy, carbohydrates are easily accessed by the body soon after consumption. Therefore, carbohydrates are the preferred fuel for cycling, and as distance increases so too does a cyclist’s need for calories from carbs.1 Likewise, lots of miles equal lots of sweat and with dehydration known to hinder performance,2 a steady supply of electrolytes (like sodium) and fluid must be consumed. Fortunately, cyclists have lots of ways to carry food and drink with them. Here are some general nutrition tips to keep in mind as you embark on training for your long distance cycle event.

EVERYDAY TRAINING

> Throughout the 16-week training period, eat small, well-balanced meals every 3–4 hours. Healthy, unprocessed meals with a mixture of protein, carbohydrate, and oils (fat) are an essential foundation to your daily nutritional needs because they help distribute nutrients and energy to your body throughout the day. Regular meals are essential for consecutive days of smart training.

> If there will be a 3–4 hour gap between your last meal and your planned workout, have a small high-carbohydrate snack (such as half a CLIF® Bar) 1–2 hours before your ride to ensure that you have energy to complete the training session.

> If you ride early in the morning before breakfast, you may find an energy gel and some water 10–15mins before you set off gives your body some carbohydrates and hydration after 8 hours asleep.

> Research shows that an endurance athlete’s protein needs are greater than the average protein recommendations. The protein needs of endurance athletes have been estimated to be in the range of 1.0–1.6g/kg of body weight per day.3

> Daily carbohydrate needs for the moderate endurance athlete have been estimated to be 5–7g/kg per day.4

> In the early weeks of training you should be eating from the higher end of the Estimated Intake Range for protein and the lower end of the estimated carbohydrate range; this is because your body isn’t demanding as much carbohydrate during this time of fewer miles.

> As you progress through the weeks of training, protein intake remains high and consistent to maximise recovery, while carbohydrate needs will move to the higher end of the range as your body requires more energy for increasingly long rides.

> When training sessions begin lasting over 90mins, you want to pay particular attention to what you eat 2–3 hours pre-workout, during workout, and after workout. A portion of your total recommended daily intake for carbohydrate and protein should be accounted for in pre-, during, and post-nutrition.

> Hydration for sport is a complex area that is situation-and person- specific, so fluid recommendations are tricky. However, the American College of Sports Medicine suggest drinking in the range of 400–800mls per hour during endurance exercise.5 To decide where you should be in this range consider variables that might make you sweat more/less such as heat, humidity, length, and intensity of ride.

> If you find salty residue forming on your skin as a result of sweating, consider adding additional sodium to the fluid you drink in more extreme conditions. This will aid the retention of fluids.6

LONG RIDES> These can be physically demanding so you need to eat and drink before, during, and after the ride. For rides longer than 90mins you should

consume 30–60 grams of carbohydrate per hour from about 60min onwards7; the equivalent of 1–2 CLIF SHOT® gels per hour. Long rides are also your best opportunity to practise how and what you will eat and drink during the event itself, so use long rides to figure out which foods and sports nutrition products you will use during your event, when you will consume them, and how you will carry them. Also, keep track of which foods and drinks feel good in your stomach while riding and which do not. This practice is crucial and will help reduce the likelihood of issues come challenge day.

> In the training program, you will notice that some pre-workout/pre-race recommendations include fibre-rich foods. During training you are also training your gut. In the case of fibre, it is a good idea to train your gut to tolerate and process fibre for healthy digestion before your race.8 To do this you should eat a diet increasingly rich in unprocessed fibrous foods. However, this should be done cautiously in the hours before a ride to limit the risk of fibre-related stomach issues. For this reason, a few days of a lower fibre diet before an important ride can be advantageous.

RECOVERY

> As miles and training intensity increase, so too does the importance of proper recovery. > The “recovery window” starts the minute you finish your race or workout. Within the first 30 mins there is an opportunity to kick-start your recovery

because during this time the blood is still flowing at a faster rate than normal, so the body is capable of replenishing glycogen stores faster, thereby stimulating the repair of muscles damaged during exercise.9 To take advantage of this recovery window, it’s good to get into the habit of consuming something that contains both carbohydrate and complete protein such as chocolate milk.10 Whey or soy protein may well offer even greater benefits as these provide complete proteins containing all the building blocks (called amino acids) we need to recover optimally.

> Because recovery continues for another 24 hours, it is important to have a well-balanced meal within 2 hours after your race or workout.

TAPERING

> When your mileage reduces (tapers) before the event, focus on maintaining carbohydrate intake to ensure your storage of energy is packed full for the big ride. There is no need to extreme “carbo-load” before it, just maintain usual levels throughout the week prior to your event.

> While keeping carbs about the same, reduce the general portion size of your meals and snacks to make sure not to overdo it since you’ll be cycling fewer miles in the last 1–2 weeks of training.

ESTIMATED DAILY INTAKE

60KG WOMAN Carbohydrate 300–420g/day; Protein 60–96g/day | 80KG MAN Carbohydrate 400–550g/day; Protein 80–128g/day

In the early phase of training adjust carbohydrate intake depending on whether or not you are significantly increasing your level of training compared to normal, with increased training equalling increased intake. Regardless of ability, protein will help adaptation from training so aim to eat from the higher end of the protein range of the Estimated Daily Intake throughout the plan. Ensure adequate hydration by regularly drinking fluids throughout the day. Good practice is to always have a decaffeinated drink on the go.

OVER-GEARED & HILLY WORKOUT DAYS: Muscular stress is fairly high here so be sure to pay attention to protein intake immediately after your ride.

FUEL YOUR LONG RIDES (WEEKS 1–4):

Before During After

60KG WOMAN 63–126g of carbohydrate around 2hrs* before Here are some options:> CLIF Bar + 250mls of carbohydrate

electrolyte hydration drink; or> ½ bagel w/ peanut butter + 250mls of

apple juice

Carbohydrate 30–60g/hour + water (and possibly sodium) Ex: 1–2 energy gels per hour + water> Spread energy intake out as much

as possible

Carbohydrate 63–95g; Protein 10–20g Here are some options: > CLIF BUILDER’S® 20g protein bar + an

apple; or > Turkey sandwich + 250mls of milk

80KG MAN Carbohydrate 77–154gHere are some options:> Whole bagel w/ peanut butter + 250mls

of apple juice

Carbohydrate 30–60g/hour + water (and possibly sodium)Ex: 1–2 energy gels per hour + water> Spread energy intake out as much

as possible

Carbohydrate 79–119g; Protein 10–20gHere are some options:> Turkey sandwich + an orange; or> CLIF Builder’s 20g protein bar + yogurt

with granola

*If you can’t eat 2hrs before, 15–30g of simple carbohydrates 10–20mins before can work equally well (ex: ½–1 x Clif Shot Gel, 2–3 CLIF BLOKS™ ENERGY CHEWS)

WEEKS 1–4

In shorter/easier rides under 60mins long all you need is water for hydration; however, during longer/harder rides in hotter conditions sodium will aid fluid retention and absorption. Aim to drink 150–250mls of water for every 15–20 mins of exercise.

OFF DAYS: Training is anything you need to do to improve. Rest and refuelling are an important part of this so take the opportunity to ensure you are ready for the next day: Drink lots of water, go easy on the caffeine, eat 3–4 small meals and 3 small snacks throughout the day, each containing good amounts of carbohydrate and protein to replenish energy. Focus on variety and wholesome, unprocessed nutrition, and remember, a little indulgence is fine—you’ve earned it. Eat well and have a treat by making your own pizza, burger, or potato wedges.

WEEK MON TUE WED THU FRI SAT SUN

1 Hills:50mins hilly ride

Flexibility/Yoga/ Pilates

Tempo: 45minswith 20mins Tempo

Over-Geared:45mins with middle 24mins as 2mins easy, 2mins Over-Geared x 6

Endurance:15 miles steady



Threshold:40mins w/ 4 x 3mins hard, 1min off

Tech: 30–45mins EZ w/ several sections with technique focus



Crosstrain (Xtrain) Tempo: 45minswith 25mins Tempo



4 Steady: 30–45mins easy ride


Threshold: 40mins w/ 5 x 3mins hard, 1min off

Tech: 30–45mins EZ w/ 10mins Single-Leg

20 miles EZ

As you move into the second training block, the demand on your body is increased through longer and harder sessions, so your energy intake should be adjusted to match this change. Day-to-day diet might not need to change too much from weeks 1–4, but you should start to pay closer attention to fuelling and hydration before, during, and after training rides. Aim to graze and sip regularly while on the bike so your body has a constant stream of the nutrition it needs.

TEMPO WORKOUT DAYS: These sessions need concentration; stay hydrated and consider small doses of caffeine beforehand to help you focus.


Before During After

60KG WOMAN Carbohydrate 63–126g Here are some options:> CLIF Bar + banana + carbohydrate

electrolyte hydration drink; or> 2 cups cereal w/ milk or soy milk + whole

grain toast with jam

Carbohydrate 30–60g/hour + water (and possibly sodium)Ex: 1–2 energy gels per hour + water> Spread energy intake out as much as

possible

Carbohydrate 63–95g; Protein 10–20g Here are some options: > Peanut butter + jam sandwich + 250mls

of grape juice; or> 1 cup granola w/ yogurt

80KG MAN Carbohydrate 77–154gHere are some options:> CLIF Bar & banana + carbohydrate

electrolyte hydration drink; or> 2 cups cereal, with fruit and milk

Carbohydrate 30–60g/hour + water (and possibly sodium)Ex: 1–2 energy gels per hour + water> Spread energy intake out as much as

possible

Carbohydrate 79–119g; Protein 10–20gHere are some options:> Chocolate milk + 1 CLIF Bar; or> Sunflower butter and jam sandwich +

450mls of grape juice

In shorter/easier rides under 60mins long all you need is water for hydration; however, during longer/harder rides in hotter conditions sodium will aid fluid retention and absorption. Aim to drink 150–250mls of water for every 15–20 mins of exercise. If weather temperature changes, remember to adjust fluid intake.

WEEKS 5–8

OFF DAYS: Have you been nailing your recovery over the first few weeks? If you have, great; if not, how can you improve in this phase? While eating late may not disrupt sleep, it can leave you feeling less rested by disrupting hormone release,11 so play around with when you eat as well as what you eat to find the right balance.

RECOVERY WEEK: During week 8 training, stress is reduced to allow your body to soak up the training of the past few weeks. During the first 1–2 days of this week keep carbohydrate and protein intake high to aid this process and to refuel. For the next 2–3 days reduce carbohydrate intake but maintain protein intake as you will still be using the protein to adapt to training, but you won’t need the same level of energy intake. For the last 1–2 days, bring carbohydrate intake back up in preparation for the next training block.

WEEK MON TUES WED THU FRI SAT SUN

5 Hills: 60mins hilly ride, build effort up each hill


Tempo: 50minswith 30mins Tempo



6 Hills: 60mins hilly ride, build effort to 80% up each hill


Threshold:40mins w/ 4 x 4mins hard, 1min off

Tech: 30–45mins EZ w/ 10mins Single-Leg, 10mins Spin-Ups

Endurance: 35 miles generally steady with occasional 8-10 mins overgear efforts at tempo

7 Hills: 60mins hilly ride, build effort to 80%with some standing climbing

Crosstrain (Xtrain) Tempo: 50minswith 2 x 15mins Tempo





Threshold: 40mins w/ 5 x 4mins hard, 1min off

Tech: 35–45mins EZ w/ 10mins Single-Leg, 10mins Spin-Ups, 5mins full pedal

30 miles EZ

The training level continues to increase into block three. To get the most from this phase you should pay closer attention to the type, timing, and total amount of energy you consume during rides, especially those longer than 90mins (see guide below for more information). In this phase you should also adjust your day-to-day diet so you are eating from the higher end of both the protein and carbohydrate range of the Estimated Daily Intake. Weekly workouts will require more nutritional support pre- and post-session to ensure that: > You don’t get hungry during rides and you remain energized and focused on training and the road around you. > You recover properly from the increased intensity and longer duration of exercise.> Hydration is also critical during higher mileage; aim to drink between 300–800mls of fluid per hour and use the following variables to decide where

you fit along this spectrum:> Your typical sweat rate (everyone sweats differently, you know you best!)> Weather (sweat rate may more than double from winter to summer)> Humidity (sweat rate increases while the body’s ability to cool decreases)> Intensity (working harder makes you sweat more)> Duration (your total sweat rate is higher on longer rides)> Clothing (overdressing mirrors hotter weather, waterproof clothing mirrors high humidity)

An honest assessment of these will allow you to better judge your fluid intake.

THRESHOLD WORKOUT DAYS: Make sure you’re fuelled for these hard efforts. If your pre-ride fuelling hasn’t been perfect, use any of the

WEEKS 9–12

suggestions below to get the little bit of energy you need.


Before During After

60KG WOMAN Carbohydrate 63–126g Here are some options:> 20–30g dates and walnuts + banana +

carbohydrate electrolyte hydration drink; or> 2 cups cereal w/ milk or soy milk + whole

grain toast with jam


as possible

Carbohydrate 63–95g; Protein 10–20g Here are some options: > 50g of pasta with mixed veg, tomato

sauce and tuna + 250mls of berry juice; or> 1 cup granola w/ yogurt

80KG MAN Carbohydrate 77–154gHere are some options:> 30–40g nuts and dried fruit & banana +

carbohydrate electrolyte hydration drink; or> 2 cups cereal, with fruit and milk

Carbohydrate 30–60g/hour + water (and possibly sodium)Ex: 1–2 energy gels per hour + water> Spread energy intake out as much

as possible

Carbohydrate 79–119g; Protein 10–20gHere are some options:> 4 oatcakes topped with cucumber, soft

cheese and salmon + CLIF Builder’s Bar> Baked sweet potato with beans in tomato

sauce + 450mls of grape juice

In shorter/easier rides under 60mins long all you need is water for hydration; however, during longer/harder rides in hotter conditions, sodium will aid fluid retention and absorption. Aim to drink 150–250mls of water for every 15–20 mins of exercise. If weather temperature changes, remember to adjust fluid intake.

OFF DAYS: Weeks 9–12 contain the greatest volume of training, causing the most stress to your body’s muscles and cells. As well as protein to help us adapt to training and carbohydrate for fuel, we also need to ensure we get enough healthy oils and fruit in our diet. Fats carry many health boosting vitamins around the body, so this is not the time to go on a low-fat diet. Olive oil, avocados, and oily fish like mackerel are great to incorporate into our diet. Finally, all this endurance training can affect cell health, but having lots of dark vivid coloured fruits and vegetables in a diet give us antioxidants which help repair the damage, so we need plenty of these too. Make your meals multicoloured!


9 Hills: 60–70minsHilly ride withhills at 80–90% Max


Tempo: 50–60mins with 2 x 15-20minsTempo

Threshold:40mins w/30mins TT


10 Hills: 60–80minsHilly ride withhills at 80–90% Max


Threshold:40mins w/ 5 x 4: 15mins hard, 45 seconds off

LacTol: 40mins as 10mins warm-up. 20mins build effort over 2, 4, 6, & 8mins. 10mins as 1min Max, 1min EZ. Cool-down


11 Hills: 60–80minsHilly ride withhills at 80% Max, Over-Geared

Crosstrain (Xtrain) Tempo: 50–60minswith 1 x 10, 1 x 12.5and 1 x 15minsTempo

Threshold:40mins w/30min TT




Threshold:40mins w/ 5 x 4: 15mins hard, 45 seconds off

45 miles EZ

WEEKS 13–14: This is the last bit of high-volume work before you start to reduce your training load in preparation for the challenge itself, so keep in mind all the important dietary advice from the last block—it still applies!

WEEKS 13–16

WEEKS 15–16: This last two weeks is known as a “taper” in which the training eases back to allow your body to soak up all those training efforts ahead of the event. Use the following to guide you through the 14 days before the event. TAPER:

Days 14–11 Continue with the eating pattern of the last 6 weeks to recover from training block.

Days 11–5 Keep protein intake fairly high, but reduce carb intake as training hours have reduced.

Days 5–2 Very slightly increase carb intake again. This will fill your fuel stores for the big day.

2–0 Eat a simple, light diet low in fibre, rich and spicy foods. Hydrate well each day.

LAST LONG RIDES: If you haven’t done so already, you must use these key sessions to practise everything ahead of the challenge. Decide which products you will be using during your race, where and how you will carry them, when you will take them, and practise this during your long rides. Also, test your equipment and clothing. When the event day comes, you shouldn’t be doing or using anything you haven’t before, so practise while you still have time!


Before During After

60KG WOMAN Carbohydrate 63–126g Here are some options:> 50g of oats w/ soy milk + banana +

hydration drink; or> 4 oatcakes with w/ peanut butter + jam


as possible

Carbohydrate 63–95g; Protein 10–20g Here are some options: > Beans in tomato sauce on 3–4 slices of

whole grain toast; or> Turkey + veg stir fry with noodles

80KG MAN Carbohydrate 77–154gHere’s an option:> 2 pieces of toast with jam + a piece of

fruit


as possible

Carbohydrate 79–119g; Protein 10–20gHere’s an option:> Roasted veg on olive bread (grilled with

cheese) + 450mls of grape juice

In shorter/easier rides under 60mins long all you need is water for hydration; however, during longer/harder rides in hotter conditions, sodium will aid fluid retention and absorption. Aim to drink 150–250mls of water for every 15–20 mins of exercise. If weather temperature changes, remember to adjust fluid intake.

OFF DAYS: During this last block it is crucial to get the best nutrition and lots of good quality rest. Make sure you plan your meals and snacks as well as your rest times to make sure that life doesn’t take over so close to the event itself.


13 Hills: 60–80minsHilly ride, 25min of 85–95% climbing


Speed: 40–50mins Spin-Ups on selecteddownhill

Tech: 45–60mins as5mins Single-Leg, 5mins Spin-Ups,5mins full pedal

LacTol: 40mins as 10mins warm-up. 20mins build effort over 2, 4, 6, & 8mins.10mins as 1min Max, 1min EZ. Cool-down


14 Hills: 60–80minsHilly ride withhills at 80% Max, Over-Geared


Tempo: 50–60mins with 3 x 10minsTempo

Tech: 45–60mins as5mins Single-Leg, 5mins Spin-Ups,5mins full pedal

Endurance:75+ miles steady

15 Steady: 30–40mins steady ride with 2 x 3mins at race effort


Speed: 40–50mins Spin-Ups on selecteddownhill

Taper: 40minsEZ (test cycling kit)


16 Steady: 30–40mins steady ride with 2 x 3mins at race effort


Speed: 20–30mins with 4–6x Spin-Ups in EZ gear

Taper: 20–30minsEZ (test cycling kit)

100-Mile Challenge

CONGRATULATIONS! YOU’RE READY TO RIDE!

DEFINITIONS:

COOL-DOWN See easy miles.

CROSSTRAIN (XTRAIN) Do something besides cycling. There are loads of great (and quick) exercise classes that can help you build strength, improve your general conditioning, and complement cycle training.

EASY MILES (EZ) This is a comfortable, conversational pace that’s best for short recovery rides. Don’t get caught up in doing all of your rides at this pace. Use in short recovery rides, warm-ups and cool-downs.

ENDURANCE Your “all day pace”; this pace is below tempo and should allow either easy conversation or nose breathing.

FULL PEDAL Work all the way round the pedal stroke, not just down on the push down. Single leg drills are a great way to learn this.

LACTOL Above threshold, these efforts are shorter, closer to max efforts that should really burn and become unsustainable for much more than 3mins.

LONG RIDE Maintain an effort at which conversation is possible, but don’t let it be too easy. Use gears to keep effort even.

OVER-GEARED Pedalling slower in a harder gear than you normally would to develop strength.

SINGLE-LEG DRILLS Most easily performed with shoes that clip to your pedals, simply unclip one leg and pedal with just the other. This teaches a more efficient pedal action.

SPEED These are intervals that work you much harder than your long pace for short reps. This “overtraining” allows your body to more effectively cope with long ride pace. Always start with a warm-up and end with a cool-down.

SPIN-UPS Easy fast pedalling. These don’t need to produce a high heart rate, but cadence (pedals per min) should be at least 100.

STEADY Lower to mid-endurance pace.

TECH Short for “technique” these sessions (often using single-leg pedalling) improve cycling efficiency.

TEMPO This is an even-paced, moderately hard effort. Slightly faster/harder than target event pace.

THRESHOLD This describes the point at which your body can no longer process the by-products produced by exercise (lactate). Threshold is about the maximal intensity you can maintain for 45–60mins.

TIME TRIAL (TT) This is a hard effort close to max and faster than tempo. It should also be performed with a low body position as if riding into the wind. Don’t go over the red line, but work hard.

UNPROCESSED Foods that are unprocessed retain much of their natural nutrition and appearance and aren’t overly processed. Think of the difference between muesli and cornflakes; one looks like it exists in nature (less processed), one doesn’t (more processed). Simple!

WARM-UP See easy miles.

REFERENCES:

1. Bardis, Costas N., et al. “Mild dehydration and cycling performance during 5-kilometer hill climbing.” Journal of athletic training 48.6 (2013): 741-747.2. Jeukendrup AE. “Carbohydrate and exercise performance: the role of multiple transportable carbohydrates.” Clin Nutri Metb Care 2010, 13:452–457.3. Campbell B., Kreider R., Ziegenfuss T., La Bounty P., Roberts M., Burke D., Landis J., Lopez H., Antonio J., International Society of Sports Nutrition position stand:

protein and exercise. ISSN 2007, 4:8.4. Burke L., Hawley J., Wong S., Jeukendrup A., “Carbohydrates for training and competition.” J Sports Sci, 2011; 29(S!): S17–27.5. American College of Sports Medicine. Exercise and Fluid Replacement: Position Stand. 2007.6. Benelam, B., and L. Wyness. “Hydration and health: a review.” Nutrition Bulletin 35.1 (2010): 3-25.7. American College of Sports Medicine. Nutrition and Athletic Performance: Joint Position Statement. 2009.8. Position of the American Dietetic Association: Health Implications of Dietary Fiber. J Am Diet Assoc. 2008; 108:1716–1731.9. Moore, Daniel R. “Nutrition to Support Recovery from Endurance Exercise: Optimal Carbohydrate and Protein Replacement.”

Current Sports Medicine Reports 14.4 (2015): 294-300.10. Lunn, William R., et al. “Chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance.”

Medicine and science in sports and exercise 44.4 (2012): 682-691.11. Peuhkuri, Katri, Nora Sihvola, and Riitta Korpela. “Diet promotes sleep duration and quality.” Nutrition research 32.5 (2012): 309-319.

o n t h e nutrition plan - evans cycles...1.0–1.6g/kg of body weight per day.3 > daily...

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