FUELIFY: Fuel for Cycling

Enjoy the Energy!®

The human body is able to store roughly 2 hrs of glycogen. If you're riding longer than 2 hrs, you should definitely carry food to consume enough calories to prevent a glycogen deficit.

It's best to carry energy drinks as opposed to water because they’re easy to consume & they fuel your body with complex carbohydrates, electrolytes & minerals lost through sweating.

Start drinking before you're thirsty because by the time you feel thirsty, you've already lost 1% of your body weight through sweating.

You should carry an energy drink you enjoy because if it tastes good, you'll drink more. If it tastes bad, you might not drink enough to fuel your body properly.

30 miles into a competitive event is not the time to find out that the energy drink you have upsets your stomach. Be sure to experiment prior to your event to make sure your food & drink choice is right for you.

Cold liquids are absorbed by your system more rapidly. Cool your drinks longer by inserting ice or by freezing ½ full bottles the night before the ride & topping them off in the morning.

When you're carrying an energy drink in 2 bottles, lower the concentration in your second bottle because as you fatigue & heat up, you're likely to prefer less flavor & sweetness.

If you're riding hard, it's also important that your energy drink isn't too concentrated. Too rich a mixture can upset your stomach & slow absorption.

Jersey pockets are designed to be easily accessible & carry energy bars, fruit & energy gels.

For competition, when it can be hard to retrieve food from a pocket, racers sometimes use electrical tape to stick packets of energy gel to their top tube for quick access.

For high-intensity events, energy gels & drinks work better than energy bars. They can be swallowed in seconds without interfering with breathing & your body will absorb them quickly.

Energy drinks formulated for pre-workout provide easily digested liquid calories designed to enhance endurance. Look for an all-purpose supplement that supplies healthy complex carbohydrates & protein with low sugar & fat. The carbs replenish your energy reserves, while protein helps your muscles rebuild after working out. You may find that energy bars, fruit & cereal make good pre-workout meals.

Eat within 1 hour after your workout & you'll recover fastest. During this hour the muscles absorb the most nutrients & glycogen.

Caution:

If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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