Nutrition in Mountain Biking

I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water
doesn\'t supply calories, minerals, or vitamins A. But it is used for almost
every body function B. 55-65% of body weight is water 3. When losing a quart of
fluid heart beats 8 more times a minute 4. Before a long ride start
hyperhydrating 1 day in advance 5. Do drinking strategies during your training

II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3.
Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals
contain more sodium naturally than sports bars

III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and
vegatables are great fluid sources 3. Foods high in fat do not provide to much

IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for
intense intervals

V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is
the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo
is much faster than eating carbo 5. You can spend over $1000 a year on recovery

VI. Cereal 1. Flakes are carbo rich, low in fat, and quickly digested 2. Sugar
coated are not bad either 3. Most cereals contain less than 2 grams of fat per

When riding a bicycle, your muscles produce 30-100 times more heat than
when your body is at rest. The body puts out this inferno by increasing the
sweat rates. In the summer you can lose over two liters of fluid per hour on a
really hot day, dehydration and saddle soars are the leading reasons cyclists
drop out of races. The body loses this much fluid mostly from an increase in
sweat rates. Water does not supply calories, minerals, or vitamins, but it is
mandatory almost for every body function. It keeps body temperatures from
rising while the person is exercising. Water accounts for 55-65% of your body
weight. Cyclist that lose over a quart rate, which goes up to eight beats per
minute a decrease in cardiac function, and an increase in body temperature.
This is a study by Edward Coyle Ph.D. Director of the Humane Performance
Laboratory at the University of Texas (Walsh 92).
Dehydration can possibly increase metabolic stress on muscles. It also
causes problems on your internal thermostat by decreasing blood flow to the skin,
slowing sweat rates, and increasing the time needed for fluids to be absorbed
into the blood stream. What is worse, by the time you feel thirsty, your body
has already lost 1-2% of its body weight. Drink lots of water every day, but
before a long ride or a race, start hyper hydrating twenty four hours in advance.
Avoid drinks containing alcohol or caffeine because they both make the body
excrete more water. If you can not meet your calorie needs, use sports drinks,
recovery drinks or other liquid supplements. Try to step fluid lost to sweat,
practice drinking strategies during your training. Determine how much sweat you
lose by weighing yourself before and after your rides Every pound lost equals
sixteen ounces of fluids. It takes practice to drink more than a quart of fluid
per hour without getting cramps or internal discomfort. A hydration bladder
system such as Camelbak, provides water and will help you drink more (Walsh 94).
After you have ridden for a while drink plenty of fluids. What you
drink after the ride can make a difference. Coyle also compared the effects of
drinking nearly two liters of water, sport drinks, or diet cola in athletes two
hours after a workout, the results showed diet cola replenishes 54% of the
fluids lost; water, 64%; and sport drinks, 69%. Before or while riding you
should eat salty snacks. Sodium makes your blood like a sponge so you can
absorb more water and excrete less. Athletes such as cyclists should also drink
plentiful with meals and snacks, because food naturally contains many times more
sodium than soft drinks or energy bars (Walsh 95).
About 60% of your daily fluid comes from the food you eat, but some
foods increase hydration better than others. Fruits and vegetables are great
fluids sources, they are 80-95% water by weight. Fat and Water do not mix very
well, so many foods high in fat do not provide plenty of water (Walsh 95).
Most popular sport drinks contain sodium, potassium, and other
electrolytes. Sport drinks are useful for short high intensity workouts, such
as sprints or