Archive for the Nutrition Category


Make your own sports drinks

by Dr. Richard Rafoth Recommend on FacebookTweet about itSubscribe to the comments on this post

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Nutrition plans for 6 common types of ride

Nutrition plans for 6 common types of rides Article by Dr. Richard Rafoth Recommend on FacebookTweet about itSubscribe to the comments on this post

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Identifying Your Training Goals

The 1st step in planning your training by Dr Dick Rafoth Recommend on FacebookTweet about itSubscribe to the comments on this post

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What to Eat Before You Race

Lots of people myself included, often train either before breakfast or not have breakfast at all. Before you cry out, Hypercritic I only did this if I was interval training or specific track work not lasting more than an hour and I did not fancy spewing up, but some of us still skip breakfast altogether, […]

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Drinking and Eating Before You Cycle

Drinking and eating before training or a race is just as important as during. Do not rely on your sense of thirst or hunger. It is important to take in fluids 24 hours before an event to hydrate the muscle cells. So, the message is: Drink and eat prior to your ride, you need those calories and you need to […]

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Fat and the Cyclist

Though cholesterol levels are not normally a problem with racing cyclist, a high fat diet can affect performance, especially for short racers like Criterium or track riders. Fat is rarely high in vitamins or minerals and is extra baggage to cart around while you are racing. Fat in the diet, as I’ve said before, slow […]

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Protein for Cyclists

When you train exceptionally hard, whether it is in the gym or sprint training, you are effectively breaking down muscle tissue and the repair process can be quite painful. Your muscles also use some of their own protein as energy for maximal effort work so unless you replace that protein with similarly high quality protein […]

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Carbohydrates for Cyclists

The optimum percentage of calories should be made up of at least 60% for all athletes. It is better to have more complex carbohydrate. Whole grain breads, pastas, brown rice and potatoes, peas and “greens” etc are the best sources of quality carbohydrates. Recommend on FacebookTweet about itSubscribe to the comments on this post

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Fluids for Cyclists

It is important to hydrate your muscle cells and to keep them topped up during training and longer races, drink often. Thirst is suppressed during exercise. Though trained cyclists are generally able to judge how much to drink taking in consideration of distance humidity, airflow, fitness etc. dehydration can feel deceptive because it feels exactly like […]

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What to eat on the bike

During any training work out, blood sugar is a counting factor on how well you feel and perform, therefore it is vitally important to maintain your sugar levels by eating or drinking appropriate fuels on the bike during any ride longer than 90 min. The calories burned in these rides must be at least partially […]

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