|Meet Jinee Burdg, the Supervising Dietitian|
at Moveable Feast.
Over the next several weeks leading up to the big weekend, I’m your personal registered dietitian...just a click away. My name is Jinee, and you can email me at firstname.lastname@example.org.
Let’s talk about food!
So you’re about 4 weeks out from THE RIDE. As a general rule of thumb, focus on eating a balanced diet every day. What does that mean? Choose whole grains, fruits, vegetables, and legumes for the base of all your meals. Yes, proteins like meat, seafood, and poultry are still good choices; go for leaner cuts and smaller portions.
Focusing on less fat prevents unwanted bathroom breaks and tummy aches. And don’t forget your CARBS. I know this seems like an evil word, but it’s really a lifesaver! First, your body REQUIRES carbohydrates to function (you don't want your brain turning to mush), and it really needs carbs to feed your muscles when you’re stressing it out with high intensity physical activity like cycling. Eating about 55-60% of your calories from carbs is recommended during the training weeks leading up to the big day.
What if I’m trying to lose some of my love handles during training?
No problem. Eating a lower fat diet is an excellent first step. You should still eat 3-5 regular meals/snacks a day with 55-60% calories from carbs. Remember, you need carbs to burn that fat! Metabolizing fat for energy requires some carbohydrate; "fat burns in the flame of carbohydrates."
In the days leading up to the RIDE, NO DIETING!
Why? After months of training your quads, you'll ride better if you don't eat them! Once your body uses your carbs for energy and finishes burning off the fat in your body, then it starts working on your muscles. Eat a minimum of 300 Calories every hour, primarily from carbohydrates during the RIDE.
TEST your stomach!
One of the most important steps you can take to prepare for the RIDE is TEST, TEST, TEST.
(1) Test how long prior to the start of the RIDE you need to eat. If you eat one hour before you jump on the bike, will you need to use the restroom within 30 minutes? Will you have cramps or nausea? Can you tolerate a big breakfast of eggs, bacon, and toast? Or do you need to stick with a bagel and a banana?
(2) Before any big physical activity event, you should ALWAYS find out what is going to be provided and what foods and drinks you can tolerate. Your body handles foods and drinks you normally eat very differently when you’re moving and sweating and downing liquids.
Foods and beverages that are usually available at the pit stops and lunch are:
- granola bars (chocolate chip, peanut butter, oat and honey)
- fruit (bananas, apples)
- peanut butter
- bread, potato chips or pretzels
- fruit snacks
- baked goods (cookies or brownies)
- deli sandwiches or salads
- soda, gatorade, and water.
Try eating these foods on days you ride to make sure that you won’t have an unhappy pitstop in a port-a-potty or an unplanned pitstop in a bush on the side of the road.
Remember, you can email me at email@example.com. Good luck!