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DIET |
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Feeding With Carbohydrate During
Your Ride
There is only enough space here to discuss Feeding With Carbohydrate
During Your Marathon Ride. A 75kg (165lb) rider would typically start
exercise with 450g of carbohydrate (glycogen) stored in his body.
When he is riding that athlete could absorb from his food and drink
an additional 75g of carbohydrate per hour. How much difference would
that extra carbohydrate make to his performance? During a 5-hour endurance
ride, it will increase his total available carbohydrate from 450g
to 825g. That’s an 80% increase!
The maximum amount of carbohydrate that your body can absorb during
endurance exercise will depend on your body weight. The table below
is a good starting point. Remember that although you can consume (swallow)
a lot more carbohydrate than the amount shown, any excess will just
sit in your stomach waiting to be absorbed (not good). Be conservative
with the amount of carbohydrate you consume and take small amounts
often. To consume 75g of carbohydrate per hour, you could sip 500ml
of EnergySource (with 50g of carb's) and take one EnergyGel (with
25g of carb's). 50g + 25g = 75g.
Remember: your muscles empty your carbohydrate tank faster than you
can fill it. As soon as you start exercise, you start to empty your
fuel tank and therefore make room for more to be added. For a substantial
performance gain, you should start replacing your carbohydrate as
soon as you start your ride. It always seems a lot of hassle eating
/ drinking early in an event, especially when you don’t feel
tired, but remember that you are re-fuelling for later in the event.
| Body weight |
55kg (120lbs) |
60kg (130lbs) |
65kg (145lbs) |
70kg (155lbs) |
75kg (165lbs) |
80kg (175lbs) |
85kg (185lbs) |
| Carbs Req. Per Hour |
55g |
60g |
65g |
70g |
75g |
80g |
85g |
The following program is an ideal nutrition strategy that will provide
you with approximately 60grams of complex carb’s per hour and
enough fluid to maintain your hydration at the right levels. |
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DIET |
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