As the tour approaches, food becomes the critical component to complete the miles. A few days prior to the ride you should start hydrating. Drink water frequently, cut back the caffeine and booze, and add carbs to your diet. The night before “load up” on carbs, ideally pasta.
On the day of the rides it will help if you eat a breakfast of high-carbohydrate foods and drink lots of water, but not too close to you taking off. On the road drink before you’re thirsty, water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bananas or dates and do so little and often. Don’t try something new on the ride, eat things you know agree with you.
Meals that are high in carbohydrate include:
- Wholegrain bread with peanut butter
- Large bowl of porridge or cereal with milk
- Large bowl of spaghetti carbonara (pasta with eggs, parmesan cheese and bacon)
- Grilled chicken breast with a large serving of brown rice
For a quick way to top up your carb count, try one of these quick-and-easy snacks. Each is crammed with 75g (300kcal) of carbohydrate:
- 1 large handful of raisins, dried apricots or other dried fruit
- 2 energy bars
- 3 slices of bread thinly spread with honey
- 4 thick slices of bread or toast
- 5 rice cakes spread with jam
Try different foods during your training so you know exactly what you can and cannot take while on the bike. If you require any more information on nutrition and hydration contact us on oakleafcycleslam.derry@gaa.ie and one of our experts will do our best to answer any question you may have.
