Tag Archive for: nutrition

How to: Hydrating While Cycling

,

Follow our advice to get better at hydrating while cycling

If you’re new to cycling, one of the challenges to get accustomed to is knowing how to drink water while peddling. Just as there is skill needed to balance, ride curves, and pump uphills, technique is needed to hydrate without losing your balance and falling off your bike. Here are some tips for hydrating while cycling.

Use a squirt-top bottle instead of a cap bottle

A water bottle with a cap requires you to twist it open, which is cumbersome to do with one hand on a bike. When it comes to squirt-top bottles, you can simply use your teeth to open the valve and start drinking with one hand as you control your bike with the other. The convenience a squirt-top bottle offers during cycling allows you to focus on the course more and avoid any accident.

Make use of the bottle cage on your bike

To carry water on the road, you can use a bottle cage on your bike. The bottle cage can be installed between the bars, on the frame, or near the saddle to help you reach your drink with zero fuss. Here are the pros and cons of each bottle cage.

Aero Bottle Cage

This type of cage is designed so that it can be attached to multiple parts of the bike frame. Most other cages can only be mounted to the frame.

Pros
– easiest to access
– option to install it either vertical or horizontal
– using horizontal bottles at the front can decrease aerodynamic drag

Cons
– poor aerodynamics compared to other cages
– using vertical bottles can cause even higher aerodynamic drag.

Bike Frame Cage

These are very common bottle holders that can be placed on the frame, seat post, or handlebars.

Pros
– slim aero bottles on the down tube are less affected by drag and side wind.

Cons
– intermediate aerodynamic drag
– large frame-mounted bottles are expensive and difficult to clean.

Rear Hydration System

This is an aerodynamic bottle that is mounted behind the seat post. These are more so used by competitive triathletes partaking in very long distances.

Pros
– best choice in terms of aerodynamics
– least affected by side wind

Cons
– requires a cage with a strong grip to prevent bottle-launching
– must be made of a favorable material to oppose side sway

Take advantage of the straight-aways

Think about when the ideal time to take a sip is and be ready to do so. Trying to pull the water bottle out on curves is much more challenging, so wait until the trail is flat and straight to get your drink.

Practice, Practice, Practice

Ride up and down your street over and over and practice. Pull your water bottle out of the cage, take a sip, then put it back while moving forward. Start off slow and pick up speed as you get more comfortable.

Pro Tip: Avoid quenching your thirst in one go

Kerrville TriathlonExerting your body through exercise causes dehydration which makes you thirsty. Despite your desire to rapidly quench your thirst it’s important to not drink too much. It can be counterproductive and negatively affect your performance. It is best to avoid drinking mouthfuls and only take a few sips occasionally. You can hydrate yourself effectively without running the risk of drinking too much.

To make sure you do not run yourself dry, you should consume around 600-900 ml of water, per hour, during a triathlon, in addition to other nutritional needs. Although triathlons will have water available in transition and on the run course, not all triathlons provide an aid station on the bike course. Make sure the water bottle(s) on your bike are full so you don’t run out of water.

Hydrating while cycling can be tricky if you’re not used to it. With a secure bottle cage and lots of practice, you’ll be able to master this skill in no time.

Your Nutrition Guide for Every Triathlon Distance

Nutrition Guide for Every Tri Distance

Besides the difference of length, short and long-distance triathlons are also different in the impact they have on athletes’ nutritional needs. Learning how to fuel appropriately can make a massive difference in the experience you will have during your training journey and on race day. Keep reading our nutrition guide with tips for every triathlon distance you can use while you train and compete for your next triathlon. With nutrition, it is super important to not try anything new on race day since you don’t know how your body will react to it.

Sprint and Quarter

These are shorter distances where, in many cases, athletes can race without having to consume additional fueling, besides water.

Carbohydrates are Your Friend

ROCTANE Energy Gels.GU Energy

GU is our go-to when it comes to energy gels

However, if you are consuming calories during these events where you are performing at a higher intensity, it is helpful if those calories come from carbohydrates, as they will be easier for your body to utilize. Recommendations range between 30 to 45 grams of simple carbohydrates per each hour you are racing. Here is where gels, chews, and sports drinks come in handy. For example, energy gels usually have about 23g of carbohydrates, while chews contain around 25g per 6 pieces. With sports drinks, it is essential to choose drinks that are not low in sugar, to get over 20g of carbohydrates per 12 oz. These recommendations also apply during high-intensity training sessions.

Pre-Race Nutrition

Another factor to take into consideration is what you eat before the race. With this, there is no single formula or a recommendation that fits everyone. It’s best to find what works for you. A general rule to follow is to eat things that are easy to digest, such as plain waffles or toast. We recommend avoiding more complex foods like oatmeal, as they might be harder for your body to process. However, what matters is that you are eating something that makes you feel good.

Half Distance

The half distance is an event where you will undoubtedly be consuming additional fuel. Longer distances focus more on endurance rather than speed, so your nutritional needs are going to be different.

Nutrition During the Race

Some people have no problem consuming only gels or chews during longer events. But it’s common for athletes racing for longer periods to eat more complex foods. While you should still aim for 30 to 60 grams of carbohydrates per hour, it’s beneficial to get those from other sources besides just simple sugars. Things like granola bars can be very helpful for providing sustained energy without the sugar rush. They allow a steady utilization of fuel since they contain a mix of carbohydrates, protein, and fat. This can also help reduce stomach discomfort.

It is crucial to pay attention to your electrolyte intake. Especially when racing in the heat, because high amounts of electrolytes are lost with of sweat. Consuming electrolyte drinks, such as Nuun, is the easiest way to prevent dehydration.

Training Nutrition Plan

Your Nutrition Guide for Every Triathlon Distance

The main nutritional difference between short and long-distance triathlon training is the number of calories needed per day. Regardless of what you’re training for, it is essential for you to focus on recovery. Especially if you are used to having multiple workouts within a 24-hour time frame. Make sure to have meals of snacks that contain carbohydrates and protein after your workouts. This will ensure that your body can replenish the nutrients lost during training. Examples for recovery meals can be as simple as chocolate milk, a PB&J or a turkey sandwich or some cheese and crackers. Fruit with your favorite nut butter is also a good alternative. This will help you recover better for your next training session, and help you avoid burnout or injuries in the long-term.

With the help of this triathlon nutrition guide, you’ll be ready to rock whatever distance you choose to complete on the Kerrville Tri course.

Post-Race Bike Maintenance

Make post-race bike maintenance an integral part of your training plan

Most triathletes put a great deal of thought into everything leading up to a big race (equipment, training, nutrition, etc.) However, many do not know what bike maintenance should be completed after a race. With Kerrville Tri less than a month ago, you might want to make sure you haven’t neglected your bike’s care. Utilize this post-race bike maintenance advice.

In most cases, there are only a couple of things that need to be done. If they are completed as soon as you return home after the race it will keep your bike running smoothly.

  • wash your bike and make sure you get all of the gel and drink residue off the bike (if these gels and liquids sit on your bike they will cause rust and can affect the finish of your bike – if they are acidic enough)
  • follow these bike washing tips
  • lube your chain after you’ve washed your bike
  • switch back to your training wheels if you have race wheels on your bike

Once this is done, you are ready to start riding again without any mechanical issues. If you discover something abnormal or out-of-place, schedule an appointment with James Balentine of City Limit Cycles!