Bicycle Network: RACV Great Victorian Bike Ride
Nutrition and Hydration
Nutrition and Hydration advice from David Heatley, Director of Cycling-Inform.
David is the Director of Cycling-Inform and is an Accredited Cycling Australia Cycling Coach under the Australian National Coach Accreditation Scheme (NCAS).
His company, cycling inform, provides cycle coaching services, runs training camps and has a website full of excellent advice to help you get the best out of your cycling.
For more information please visit their website.
The inside word on nutrition...
There is no one size fits all for nutrition as everyone is different. General guidelines are to consume 30-60 grams of carbohydrate for every hour during exercise. I’m not concerned as to how you get this... Bananas, sports bars, sports drinks, fruit cake, ANZAC biscuits, or gels. You'll have your own preference and you need to find what works for you.
In the last week of your training have your nutrition plan nailed. You do this by experimenting while out doing your training. As the longer rides are generally done during the weekends this is the best time to experiment and get your nutritional plan sorted. Try different products and flavours until you find something that works for you and that you like the taste of. Have a read of the daily lunch menu to see what types of foods will be supplied during the Ride and consider using these types of food.
Some people get a stomach upset when consuming high GI carbohydrates like gels and sports drinks. It’s best to find this all out on your training rides. Remember gels are consumed with water only and they contain an electrolyte so there is no need consume gels with sports drinks. During the event I generally prefer having a low GI carbohydrate first thing in the morning for breakfast. Porridge, muesli or even the humble toast made with brown bread are all good pre ride foods. If you have problems eating first thing then an "up and go" can be a good substitute. Post-ride I prefer a low GI carbohydrate meal then a protein meal in the evening.
Keep yourself Hydrated
Hydration is really important, so ensure that you are drinking regularly based on the conditions. In hot weather drink more, cooler weather drink less. You can drink up to 1.2 litres of water an hour. Anymore and your body can’t digest it. You’ll only want to drink this much on the really hot part of a really hot day. Otherwise 750 ml per 60-90min is fine.
Simple rule, if you get thirsty then you aren’t drinking enough. If you have to go to the toilet more than every 90min then you’re drinking too much.
Remember, always start your ride in the morning with two full 750ml bottles.
I wish you all the best with your training and have a great RACV Great Victorian Bike Ride!
Menu and Nutritional Information for the RACV Great Victorian Bike Ride
After careful review, and consultation with David Heatley, the menu for this year's ride will be tailored to each riding day.
To see what delicious meals everyone had in 2012 on the RACV Great Vic, please click here, and if you'd like to review the ingredients and nutritional information for the dinners, please click here.
This year's menu will be available closer to the event.