Food in the bicycle sector of an Ironman

In this article our collaborator Sandra Sardina tells us how we have to feed in the sector cyclist of a test Long distance triathlon to be able to complete it with guarantees and have the "full tank" to face the marathon.

 

It is in the cycling sector of an IM where we will constantly try to hydrate ourselves (drink without thirst), we will replace the mineral losses, thus avoiding performance problems and we will try to fill the glycogen deposits, since they have been emptied during the swimming sector, and in turn we will be providing the necessary energy to cover the energy expenditure produced by pedaling.

 

 

Reach the marathon with the liver glycogen as full as possible it will be the key to ensure the maximum guarantee of success.

 

We can carry out different nutritional strategies, it will depend on both the food preferences and the gastric tolerance of the triathlete, as well as the hardness of the test.

 

The recommendation is from 1g of Carbonahydrate / hour and body weight, despite the fact that this recommendation may vary. There are studies in which a protein intake after 5 or 6 hours of activity seems to be beneficial.

 

Possible useful foods: energy bars, gels, isotonic drinks, mineral salts beverages, ham or turkey sandwich, dried fruit, nuts, crackers, chocolate sandwich without milk, quince, dried fruit, natural fruit ...

 

Example: Athlete of 64 kg of body weight

 

45g HC energy bar

Isotonic 300 ml 21g HC

Total 66g of carbohydrates per hour.

 

50g Dried fruit 30g HC

Gel 25gHC            

Total 66g of Carbohydrates                      

 

Remember! It is very important to train the sequence of food intake and liquid during the preparation before the competition. This way we will avoid long periods of time without eating or drinking, since we can pay for the mistakes during the marathon.

 

Sandra Sardina

Diploma in Dietetics and Human Nutrition

 

If you have any questions about nutrition you can send us an email contacting us through our form and Sandra Sardina will answer for you.

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