The Best Breakfast For Every Ride
Hard Group Ride or Century
Kilojoules: 2500
Time before: Two-three hours
Strategy: A two- to three-hour hammerfest will burn more carbs than a long recreational ride or even a one-hour race. Consume about one gram of carbohydrate per half a kilo of body weight. The harder you ride, the more glycogen (carbs) you require. “You need plenty of energy, which means more food and calories, so eat early enough that your body has time to fully digest them,” says Lewin. “Top off with a gel or a few bites of a bar right before you start to ride.” Research shows that athletes following this eating strategy can push 20 percent harder near the end of rigorous exercise than those who don’t eat before, and 10 percent harder than those who have just a snack.
Meal Plan: A bowl of oats, one slice of toast with a tablespoon of peanut butter, a cup of yoghurt and glass of orange juice. Have a gel, a few bites of slice of white toast or some sports drink 30 minutes before you start.