Nutrition

NUTRITION ADVICE FROM JESSICA LORING, RD
CLINICAL DIETICIAN, SWEDISH MEDICAL CENTER

As you probably realize, training rides are key over the next month and a half, but good nutrition is essential! After completing 15 Ride The Rockies Bicycle Tours, I can tell you first hand that both time in the saddle and fueling your body correctly will make for a successful and enjoyable ride.

Nutrition advice can be overwhelming and each individual may require unique needs that do not apply to the general public. However, the following is useful as a general guide to help you meet your daily nutritional needs while training for and riding in the 2008 Ride The Rockies Bicycle Tour.

Calories and Carbohydrates
Consuming adequate calories without upsetting your stomach is important and personal tolerance will vary between each rider. The chart below provides general guidelines for calories burned during one hour of cycling, based on weight.

Calories Burned in One Hour of Cycling:

Bicycle Speed	130 lbs	155 lbs	190 lbs
Cycling 10-11.9 mph, light effort	350-360	415-425	520-530
Cycling 12-13.9 mph, moderate effort	475-485	565-575	700-710
Cycling 14-15.9 mph, vigorous effort	590-600	700-710	860-870
Cycling 16-19 mph, very fast or racing	710-720	845-855	1040-1050

For cyclist who will be spending the majority of the day on the bike, caloric intake needs to match output. As a rule of thumb, this range is from 300-600 calories per hour while cycling. Most of the calories that you will be consuming should be coming from “good” carbohydrate sources, approximately 55-65% of your total daily calories. A minimum of 30-60 grams of carbohydrate should be consumed by riders for each hour they spend on the bike. For higher intensity riders, 65-70% of total daily calories should come from carbohydrates, up to 75 grams of carbohydrate per hour.

Examples of “Good” carbohydrate sources – 15 grams of carbohydrate per serving:

Rapidly Absorbed	Moderately Absorbed	Release Energy Slowly
3/4 cup of Corn Flakes	1/2 Power Bar	1 medium apple
1/2 baked potato	1/2 cup cooked oatmeal	1 medium orange
1/3 cup white rice (cooked)	1/4 large bagel	1/2 cup beans
1 tbsp honey	1 small banana	1/4 cup dried apricots
8 oz Gatorade	12 Wheat Thins	6 inch wheat tortilla

While carbohydrates remain the key nutrient and foundation for your daily meals, it is important to incorporate all food groups for a healthy balanced diet.

Protein
On average, cyclists require 0.6 – 0.8 grams of protein per pound of body weight per day. For a 150 lb rider this would be approximately 90-120 grams per day. It is important to remember that when fueling, carbohydrates are the priority. So, if you are a rider with a sensitive stomach or get full easily, consume the lower end of the protein recommendations. The following are examples of good protein sources:

8 oz skim milk - 8 grams protein	1 cup low fat yogurt - 12 grams protein
1 oz cheese - 8 grams protein	1 cup cottage cheese - 24 grams protein
1/2 cup kidney beans - 7 grams protein	1/4 cup egg beaters - 6 grams protein
4 oz salmon - 22 grams protein	3.5 oz chicken breast - 30 grams protein
2 tsp peanut butter - 8 grams protein	4 oz lean ground beef - 28 grams protein

Fluids
While carbohydrates and protein are important, staying hydrated is essential. Dehydration will not only slow down a rider, it can cause serious harm to your body. Water is essential for regulating your body temperature and cardiovascular function. Each rider sweats differently and outside temperatures fluctuate, so fluid requirements will vary between riders. As a general rule drink 20 oz of water before the ride; 5 oz every 15 minutes while you ride; and 30 – 40 oz after the ride. As we sweat, we loose great quantities of sodium so sports drinks are encouraged and available at all Ride The Rockies aide stations. Riders who sweat heavily may want to trial a back-mounted water system or salt tablets during training rides.

Caution, taking even one hand off the bike to drink can be a hazard. Take those required sips of fluid when traffic is minimal, shoulders are wide, and not while passing other riders.

Fat
Although it may be tempting to increase fat intake during the ride because you are working extra hard, it is important to remember that high-fat foods fill the stomach and leave less room for carbohydrates. High fat can result in poorly fueled muscles, larger fat cells, and delayed digestion. Cyclists should try to consume at least 0.45 grams of fat per pound of body weight per day. For a 150lb cyclist this would be around 65 – 70 grams per day. When choosing fats, pick heart healthy fats such as olive oil, canola oil, nuts, olives, and avocadoes.

Fruits and Vegetables
We are often so focused on protein, fluid, and carbohydrates, fruits and veggies go by the wayside. Not only are fruits and vegetables great sources of carbohydrates and immune building antioxidants, they taste great too. While training and during the ride, try to consume 5-9 servings of fruit and vegetable per day.

Examples of serving sizes of fruits and veggies:

One medium-size fruit (such as an apple, orange, or pear)

1/2 cup raw, cooked, canned, or frozen vegetables or fruit

3/4 cup (6 ounces) fruit or vegetable juice

1/2 cup fruit

1/2 cup cooked or canned legumes (beans and peas)

1 cup raw, leafy vegetables (such as lettuce and spinach)

1/4 cup dried fruit (such as raisins or mangoes)

Other Nutrition Tips for Improving Performance

In the first two hours after the ride, make it a priority to consume foods with both carbohydrates and protein – this will help you start the re-fueling process. During this time try to consume 1 grams of carbohydrate and 0.25 grams of protein per pound of body weight. For a 150lb rider this would be 150 grams of carbohydrate and 38 grams of protein.
Although some riders may be concerned about their midriff, do not use this week long ride as a time for dieting. Cutting calories will hurt performance!
Do not overeat at any meal. Try to spread out your calories throughout the day and not over indulge in high fat/sugar snacks that some vendors may offer.
Get plenty of rest each night.

Best of luck and hope you are ready for the time and ride of your life!