|
|
|
|
Ten (10) On-bike Nutrition Tips For The Conscientious Bicycle Rider
By Mary Marino-McDonnell
Because cycling burns so many calories, every avid bicycle rider has earned some leniency concerning their diet. Although you don't have to feel as guilty about every spoonful of food you eat, proper is still important and prepared for your bike ride from the onset.
1. Dehydration is one of the primary contributors to fatigue - and it is easily avoidable. Drink more than you think you need to drink and drink before you are thirsty - you should be drinking at least two bottles per hour while actively cycling.
2. Freeze your liquids for hot rides. They will thaw out as you are cycling and you will have a continuous supply of cool refreshments.
3. In very cold weather, fill your bottle with hot water to prevent icing.
4. Taking a swig of water or carbohydrate drink every 10 minutes is a good way to avoid dehydration. Wear a watch with a countdown timer on it and set it alarm every 10 minutes to remind you.
5. Drinks always taste sweeter the longer you ride. So, when mixing a powdered sport drink, put a less concentrated solution into the bottles you'll drink last. Nothing is worse than being thirsty after a lengthy bike ride and the drink is too sweet or syrupy.
6. Nibble solid food on a regular basis during long bike rides. The most recommended snack is low sugar energy bars - but alternatives are high carb snacks such as fruit, cookies and bagels. Take small bites and don't swallow until the food is ground up. This will avoid choking and also aid in digestion. Cut foods into bite-size pieces and put them in plastic bags. Make it as easy as possible to eat while riding your bike.
7. To prevent "crashing" (dizziness, confusion, nausea) - it is important that your blood glucose
Article continued below...
|
Consumer: New Weight Watchers Plan Leaves Some GrumblingAn overhaul to Weight Watchers' diet plan has caused many longtime members to complain about slow weight loss.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=80e519c9b56c2fbe13702879d24706c4&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=80e519c9b56c2fbe13702879d24706c4&p=1"/></a>
Vital Signs: Low-Protein Diets May Be Costly to Lean Body MassOn a low-protein diet, the body is forced to get its protein from lean body mass, a study shows.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=b0c736981835d66984b2bf9107ced8cd&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=b0c736981835d66984b2bf9107ced8cd&p=1"/></a>
Recipes for Health: Cauliflower, Brussels Sprouts and Red Beans With Lemon and MustardThe season?s sturdy roots, squash and greens need little more than a few turns in a hot pan to become appealing partners for a variety of grains.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=844c2b5f0e97b321360ec16c3d2ca917&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=844c2b5f0e97b321360ec16c3d2ca917&p=1"/></a>
Army Studies Workout Supplements After 2 DeathsThe military has removed dietary supplements containing the ingredient dimethylamylamine from stores on its bases, though the products are widely available elsewhere in the country.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=384c0fff7d8e732e25daea7d1e37abac&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=384c0fff7d8e732e25daea7d1e37abac&p=1"/></a>
T Magazine: Vain Glorious | Just Brown Bag ItJamie Graber and her chef have created a menu full of yummy, creatively seasoned offerings, like zucchini almond hummus, carrot-coconut dahl and portobello Reuben wraps.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=fe8354472a5cbc6e21f4dbd377ecfc75&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=fe8354472a5cbc6e21f4dbd377ecfc75&p=1"/></a>
Brown Fat Burns Ordinary Fat, Study FindsIn separate studies, researchers have determined that in cold conditions, people?s calorie-gobbling brown fat uses ordinary fat as fuel ? and that exercise may convert ordinary fat to brown fat.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=1530cb075474d7d04f9ea6d3ed2ac799&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=1530cb075474d7d04f9ea6d3ed2ac799&p=1"/></a>
Vital Signs: Study Finds No Childhood Obesity Link to School Junk FoodNo matter how researchers looked at data, they could not uncover a correlation between childhood obesity and the sale of sweets and salty snacks in public schools.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=7802ec9e8285a139ad1279041581e1cc&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=7802ec9e8285a139ad1279041581e1cc&p=1"/></a>
Personal Best: Workouts Have Their Limits, Recognized or NotPhysiologists are fretting over an increasing focus on extreme exercise among some recreational athletes.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=d131bf128e740268e4431aff96cb0ced&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=d131bf128e740268e4431aff96cb0ced&p=1"/></a>
The Big Picture: Young, Obese and Getting Weight-Loss SurgeryThe push toward operations like Lap-Band surgery on the young has brought some resistance from doctors who say it is too drastic on patients whose bodies might still be developing.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=76874b4dd40a0b0d4d393086c0e836bf&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=76874b4dd40a0b0d4d393086c0e836bf&p=1"/></a>
How Yoga Can Wreck Your BodyPopped ribs, brain injuries, blinding pain. Are the healing rewards worth the risks?<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=fe0595c47e72243b1040d83c39c21c94&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=fe0595c47e72243b1040d83c39c21c94&p=1"/></a>
The Bay Citizen: Unreported Food Poisoning at San Francisco Restaurant Spotlights Absence of LawFood poisoning at a Mission District restaurant puts a spotlight on the absence of any law requiring businesses to report such incidents.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=e8ad154e321dad54f9a8a5696c44b61a&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=e8ad154e321dad54f9a8a5696c44b61a&p=1"/></a>
Devices to Keep Track of Calories, Lost or GainedMonitors designed to gauge physical activity and subsequent calories burned might become a silver bullet for weight loss and for sticking to New Year?s resolutions.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=8a7f086181ddd55c2fd64c9607ac0130&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=8a7f086181ddd55c2fd64c9607ac0130&p=1"/></a>
Vegans Muscle Their Way Into BodybuildingVegans make up only a sliver of the thousands of competitive bodybuilders in the United States, but they have been a steady presence since the 2000s.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=6b6ab7775cae9c6256c88c02e77243ef&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=6b6ab7775cae9c6256c88c02e77243ef&p=1"/></a>
F.D.A. Restricts Cephalosporin Antibiotics in LivestockThe Food and Drug Administration said the widespread use of cephalosporins may have contributed to the development of drug-resistant bacteria that infect humans.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=2fcb2d702d4aceb05b3a2e0c7d3b504e&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=2fcb2d702d4aceb05b3a2e0c7d3b504e&p=1"/></a>
Vital Signs: Vitamins B, C, D and E and Omega-3 Strengthen Older BrainsHigher blood levels of omega-3 fatty acids, vitamin B, vitamin C, vitamin D and vitamin E are associated with better mental functioning in the elderly, a study shows.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=9c37142506e6f0aaaf949c41ba05f13d&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=9c37142506e6f0aaaf949c41ba05f13d&p=1"/></a>
Well: A Recipe for Simplifying Life: Ditch All the RecipesIn instructing readers on the art of intuitive cooking, the chef and food writer Tamar Adler offers not just cooking lessons, but a recipe for simplifying life.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=2eefe405253e6eafa8adafb483c0eccf&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=2eefe405253e6eafa8adafb483c0eccf&p=1"/></a>
New Jersey Dining | Health Club Cafes: Cafes at Health Clubs Stress Eating RightMany on-site cafes, geared to serve fitness-conscious exercisers with choices like vegetarian and gluten-free cuisine, are open to nonmembers, too.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=3dcd1c2c02e3bcc175443a5d6afba0f0&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=3dcd1c2c02e3bcc175443a5d6afba0f0&p=1"/></a>
Questions About Organic Produce and SustainabilityEven as more Americans buy foods labeled organic, the products are moving away from a traditional emphasis on local growing and limited environmental strain.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=01437e61b637c843d41ce4abaade1e8c&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=01437e61b637c843d41ce4abaade1e8c&p=1"/></a>
Advertising: A Campaign to Draw Doctors to a Weight-Loss ProgramWith Medicare set to start reimbursing physicians for obesity treatment in January, a new campaign is directing ads both at patients and at physicians.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=07fc5562373eb6347df83a2227d6188e&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=07fc5562373eb6347df83a2227d6188e&p=1"/></a>
Skin Deep: A Yoga Devotee Finds a New Guru in a Personal TrainerSeeing the light and getting lighter, a yoga devotee turns to a personal trainer to get in better shape.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=fa8934769a64ce5e898f34f2ef6f6822&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=fa8934769a64ce5e898f34f2ef6f6822&p=1"/></a>
Heart Rate Monitors Fine-Tune Soccer Players? FitnessThe Connecticut soccer team has been at the forefront of using heart rate monitors to create optimal conditioning for its players.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=ca64467c6ff92d1473a952e4d56000c3&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=ca64467c6ff92d1473a952e4d56000c3&p=1"/></a>
Smaller Gyms Scramble for Spaces in New YorkNiche gyms, smaller outlets offering personal training sessions or focusing on specific exercises, have struggled to find real estate in New York City.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=89cf3c53f668b188f118bac15adf4cc8&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=89cf3c53f668b188f118bac15adf4cc8&p=1"/></a>
Swimming From Cuba to Key West, Without Leaving the WaterDiana Nyad, 61, aims to set a record by swimming across the shark-infested Straits of Florida in 60 hours.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=df7ee506b4f7e124e8e0cb06606a0cb0&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=df7ee506b4f7e124e8e0cb06606a0cb0&p=1"/></a>
Vital Signs: Beer and Martinis: Just as Effective as Wine for Longevity?A new analysis suggests that martinis and beer may be just as effective as wine at extending life.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=3b17cb19450594e2a959ba5d1c63d384&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=3b17cb19450594e2a959ba5d1c63d384&p=1"/></a>
SchoolBook: Obesity Rate Falls for New York SchoolchildrenThe decline, though slight, offers hope that the tide may be turning on one of the nation?s most stubborn health issues.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=1333df2bab0904fa653c4aef27e53334&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=1333df2bab0904fa653c4aef27e53334&p=1"/></a>
The Bay Citizen: Children?s Hospital and Research Center Oakland Ranked Lowest in Food Health StudyChildren?s Hospital and Research Center Oakland ranked lowest on a study of what 14 California hospitals sold in their cafes.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=1181bc30d281c0f7783de8b585f75127&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=1181bc30d281c0f7783de8b585f75127&p=1"/></a>
A Hard Turn: Big-Rig Drivers Focus on Getting HealthyBeset by insurance costs and desperate to make sure that drivers pass health tests, trucking companies and industry groups are working to persuade them to change their habits.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=b22f9d2dfdbf9aa18110812b7931363c&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=b22f9d2dfdbf9aa18110812b7931363c&p=1"/></a>
Personal Health: Giving City Streets Built-In Safety FeaturesSafer road designs can slow motor vehicles and separate them from pedestrians and cyclists, and also enhance the physical activity and health of residents.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=10e12b87b3cb18ec38e7e9801ac5944b&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=10e12b87b3cb18ec38e7e9801ac5944b&p=1"/></a>
Really?: The Claim: Long Work Hours Can Cause DepressionStudies indicate that putting in extra hours at the office can elevate the risk of developing anxiety and depression.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=ecfca42332f9a124ab0bd3bad9e450cc&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=ecfca42332f9a124ab0bd3bad9e450cc&p=1"/></a>
HEALTH: Gym Class: Ballet AerobicsThe Times's fitness guinea pig, Karen Barrow, tries a Figure 4 barre workout. For more Gym Class videos, go to <a href="http://well.blogs.nytimes.com/tag/gym-class/">nytimes.com/well</a>.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=0847747e32a54971b72e167e9ab45c62&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=0847747e32a54971b72e167e9ab45c62&p=1"/></a>
HEALTH: Gym Class: The Indo Board WorkoutKaren Barrow, The Times?s fitness guinea pig, tries out the Indo Board, a workout geared toward surfers and snowboarders.<br clear="both" style="clear: both;"/>
<br clear="both" style="clear: both;"/>
<a href="http://ads.pheedo.com/click.phdo?s=0a253baaeeef807c291c458e45867e3f&p=1"><img alt="" style="border: 0;" border="0" src="http://ads.pheedo.com/img.phdo?s=0a253baaeeef807c291c458e45867e3f&p=1"/></a>
level doesn't become depleted. Blood glucose fuels the brain and central nervous system. This is the reason for constantly nibbling and drinking Foods or drinks with complex carbs in them during the entire length of your bike ride.
8. Before a lengthy or difficult bike ride - follow these rules:
Eat a big enough meal 2-3 hours beforehand to ensure proper digestion and to keep from being hungry the first hour of your bike ride. This meal should consist of complex carbs - such as grains,fruits, pasta or bread. These are easily digested and will help avoid that cramping by being too full when exerting yourself during cycling.
Drink plenty of fluid with that meal - such as fruit juices or a sports drink. This will provide the calories and carbs needed to get a good start on your bike trip.
9. If you are going for a long leisurely ride, it is okay to eat your meal closer to the start of your ride. Digestion will not be an issue as you are riding at an easy pace.
10. Caffeine helps tap the energy contained in stored fat, which in turn conserves glycogen - the primary muscle fuel. However, caffeine also can cause nervousness, upset stomach, and increased urination - which in turn causes dehydration. So - know your own body and limit your caffeine accordingly.
In our daily lives plays an extremely important part in the ultimate efficiency and overall well being of every single day. When planning an intense bike ride or a lengthly bike ride our body needs to be prepared, so some additional nutritional needs must be met to make the trip a success and an enjoyable one. By following the above suggestions, you are sure to benefit in every way - physically and emotionally from you cycling adventure. Happy Cycling!
Mary Marino-McDonnell, the author, worked 30 years as an administrative director for a 10M firm. Combining this experience with her joint interests with her husband in health/fitness, they started their own boutique-like online bicycle store - www.bicycleaway.com. Check out our selection of bmx bikes.
|
|
