Nutrition

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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
fluid

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
drinks

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
serving


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 o...