The first one is a Sun interview with Mark Cavendish. As you might expect Mark Cavendish is doing everything possible to be in peak shape for the Olympic road race on July 28th. Usually Cavendish takes an ‘unscientific’ approach to diet and training. But, this year he has been following the advice of his nutritionalists and he has cut out sugar from his diet. Cavendish, who lives in Italy, said: “I am already four kilos below my normal racing weight.

“My training and diet have become so specific, I have cut out sugar altogether. “No sweets, no fizzy drinks, no processed foods.

Interestingly Cavendish admits it’s quite a hard change to make. Once used to sugar, the body often craves it.

“But it’s a hard adjustment to make, it puts me in a bad mood, I’m tired. I have always shunned the very clinical style of training, the sports scientists and nutritionists dictating my every move. But I’ve come to realise it was the approach they took in the past which I didn’t like, I always felt like they thought they knew better than me. But the guys I’m working with now are amazing, we get on and I’m following every word of their advice.”

It’s typical Cavendish that he says of the Olympic road race, “If I thought for a single moment I hadn’t done enough to prepare myself for this I’d die inside. ”

The second article was in the Guardian – Why Our Food is Making us fat. This article blames sugar and corn syrup in particular for a massive rise in obesity. People often say obesity is genetic, but if it is genetic why is it a twentieth century phenomenon? Since the 1960s, we are, on average, 3st heavier, and the author puts the blame – not on fat, but sugar. Often low fat products have fat taken out, and sugar put in – and it is this sugar that is making people heavier.

I actually eat quite a lot of sugar from cake and chocolate biscuits. Partly because I really like it and partly because when you cycle a lot you think you will burn it off. But, I do try to limit ‘hidden sugars’ I never drink processed soft drinks, I don’t take sugar in tea or coffee, and I try to avoid buying things like cereal with added sugar.

It’s actually quite difficult to buy food without added sugar in, you really have to read the labels carefully. It kind of annoys me we put so much sugar and salt into ‘savoury food’.

I hope Cavendish benefits from his strict diet. It’s a little worrying if your diet makes you unhappy – though that might be the effects of sugar withdrawal. I think that sometimes it is good to be balanced and remember it is important to enjoy food. But, once you are used to eating healthy going to back to a processed food diet is not so appealing. Your body really gets used to the diet it is used to. However, I think the Guardian article is good, and society would benefit from much less processed food and sugar – and of course getting of the couch and doing some exercise!

p.s. I’m sure the raspberry cake at top is very, very good for you!

Related

• Cycling Food

photo credit J.Rawlinson

• 750ml water bottle
• 1 x EnergyGel Sacket
• 1 x IsoGel Sachet
• 1 x Isotonic Sachet
• 1 x EnergySource Sachet
• 1 x Zero sample packs (not pictured)

Considering most water bottles cost £3.49 it’s pretty good value to get extra energy products to test.

I just bought a big tub of High 5 Energy Source 2:1

I like the 2:1 Formula (2 parts glucose, 1 part fructose) because it is said to aid energy absorption on long rides.

The weather has been quite hot, so I’ve been taking out a couple of water bottles and an isotonic gel. I don’t need to eat much with 2 bottles of energy drink and gel, but that is good for stomach.

Related

High 5 Bottle bundle - £3.49 from Wiggle

Cycling Food

Energy Drinks

1. Beetroot Juice – Tests have shown that taken beetroot juice can help increase stamina. The secret is the high level of nitrate in beetroot juice. I took beetroot juice for some races and felt it might have helped me go faster. I can’t say definitively because there are so many factors. However, I’ve more or less stopped taking it because it caused me to frequently suffer from diarrhoea  before a race. The cost of this outweighed potential benefits. See: Benefits of Beetroot juice
2. Bicarbonate of Soda. Tests show that bicarbonate of soda can significantly increase performance. The bicarbonate of soda acts as a counterbalance to the lactic acid intense activity creates. However, be warned that it can cause stomach problems. I have avoided this supplement because my stomach is sensitive and I fear that it would create more problems than it solves. If you do use it, don’t test on race day! Be careful to take recommended doses. It is suggested the recommended dose is  300mg/kg of their mass if they are male and 250mg/kg if they are female. This should be split into 5 parts, starting 3 hours before running and then each dose being at 30 minutes intervals with the last one 1 hour before the effort. Chris Boardman is said to have used it to good effect for one hour time trials.
3. Beta Alanine. This is a non-essential amino acid. It is the only naturally occurring beta-amino acid. This was said to be a key factor in the success of British Olympic team. This publicised success has made it one of most popular supplements for cyclists and athletes. Taken before exercise, it is said to give greater capacity to train hard and aid recovery. It is said to increase endurance and delay muscle fatigue. I have been taking this season, without any obvious side-effects. I have been able to train longer at threshold levels. Whether this is due to Beta Alanine or other factors, I’m not sure. But given the relatively positive research, I’m a big fan of taking it before training and racing. A little on the expensive side. If you take three teaspoons, you also can feel a tingling of the skin – known as a ‘beta alanine’ flush. Beta Alanine at Amazon.co.uk
4. Cod Liver Oil / Salmon Oil High in Omega 3, this is said to help with joints and overall health. I take this supplement irregularly, but feel it is important as a vegetarian I’m not exposed to this.
5. Vitamin B supplements. Vitamin B12 is important for red blood cell production and releasing energy from food. It is said a well-balanced diet should give enough B vitamins. I’ve never taken it, though some pro-cyclists take as injection as this helps absorption. I might try it, but haven’t been convinced of its necessity.
6. Glucosamine Sulphate  / MSM – good for helping joints and strengthening knee joints. I have taken off and on, when I feel some discomfort in the knee area. Cycling can be testing on the knees, so it is a good preventative measure. One word of caution is that if you get knee pain, it could well be due to misalignment of cycling position. Therefore, take care to check your position. A supplement can help, but it is better to deal with the fundamental issue. No amount of glucosamine will overcome a bad saddle position or weak leg muscles. (dealing with knee pain) –  Glucosamine at Amazon
7. Caffeine. The most widely used stimulant in the world. Caffeine is legal (there are now no longer any limits on use). 50% of energy gels and drinks come with caffeine. Caffeine works best for short distance races in giving extra stimulation. It is most effective if you abstain from caffeine use during the rest of the week, when you are not racing. There is some evidence caffeine can expedite dehydration so be careful on hot days. Another very practical issue for athletes is that caffeine is a diuretic. It can make you need the toilet much quicker. This was a real problem for me in a 100 mile time trial on a cold day, when a combination of caffeine and drinking too much water cost much time in ‘unscheduled natural breaks’. I do often take a caffeine gel before a race, but not always. This year, I am using High 5 2:1 with caffeine. I don’t take any caffeine before race, but take on caffeine during the race when drinking.
8. Protein supplements. Some swear by protein supplements, such as whey protein as a way to help recovery and build up muscle strength. However, even though I’m vegetarian (no meat or fish) I stopped taking protein supplements, as I preferred to get them from natural sources (eggs, cheese, beans, lentils e.t.c). However, after a race, I often take a recovery drink which includes liquid protein.
9. Creatine. Studies have suggested creatine use can increase performance, especially amongst sprint style – anaerobic exercise. It can also lead to weight gain, although this is tied to increased water retention. Creatine came to prominence after 1992 Olympic games, when sprinters such as Linford Christie reported using it. I’ve never tried creatine as it seems more geared towards sprinters / weightlifters.
10. Vitamin C. I included this to make it a ‘top 10 list’ I do take Vitamin C. Many recommend it for all round health.
11. Siberian Ginseng – nearly forgot. I take this as someone recommended it as a all round stimulant without any side effects. It is said to be an ’adaptogen’ because it heals and energises the whole body without any unpleasant side effects. (at least according to this)

Note on Supplements

I think it’s possible to be a very good cyclist without taking any supplements at all. If you eat a well balanced diet, nature gives enough for very good health. However, some supplements may give you a little edge and increase your performance. However, if supplements cause side effects like upset stomach – it really isn’t worth it.

It is hard to bring up ‘cycling supplements’ to the general public without a few muted chuckles about all the illegal supplements used by pro-cyclists over the years. I don’t want to get into that here. Except, always be careful about the source of supplements, you wouldn’t want to be taking in some tainted Spanish beef….

Supplements I actually take

• Vitamin C
• Glucosamine Sulphate / MSM – irregularly
• Beta Alanine – before training
• Siberian Ginseng. Recommended to me for improving performance
• Cod Liver oil
• Caffeine – in relatively small doses before most races

Related

• Supplements for knee pain
• Stretching for Cycling
• Super foods

A plate of superfoods for lunch.

A cynic might suggest to be a super food requires some or all of the following characteristics.

• Primarily bought from health food stops.
• To be twice as expensive as normal foods.
• To have an exotic name and label, preferably grown in a suitably exotic location of the world.
• To be endorsed by some celebrity chef or nutritional expert.
• To taste ‘healthy’ i.e. not particularly great, so the best way to get people to eat it is to call it a super food.

Despite a healthy ‘skepticism’ about superfoods, I’m still intrigued by the idea, and am an enthusiast (or mug) for buying expensive super-foods. If nothing else it is food for the mind. You get a certain mental satisfaction out of chewing your way through some raw wheat grass. I mean if it tastes of grass, it must be good for you right?

In this regard, Marks & Spencers has created a niche as being the leading purveyor of expensively packaged cous-cous and raw carrot super-food mixtures in the world. BTW: Who would have thought it that at Britain’s motorway service stations, you can now buy a meal of wild blue green algae with Spirulina? Whatever happened to that ritual of clot-inducing fry ups and a mug of warm tea? Marks & Spencers on the motorway service station is the silent revolution of British cuisine. It’s easy to mock, but when I go to the US in a few days time, I will miss this assortment of healthy foods, as I relentlessly chug my way through another glucose-syrup laden, white flour carbohydrate meal. Anyway I digress, here is the ultimate list of super-foods.

Some Real Super Foods

• Honey – moderate GI index. A natural source of sugar. Apparantely, native Russian beekeepers who aet a diet of honey regularly live past 100!
• Apples – An apple a day keeps the doctor a way. Great low GI energy source, and packed with naturally occurring Vitamin C and other antioxidants. Cheaper than more exotic fruits often labelled ‘superfoods’ but just as effective.
• Brazil Nuts.
• Bananas. Where would cyclists be without bananas? Not just great for nutrition, but also good for sticking down your back jersey pocket, and then seeing how far you can throw the banana skin into nearby field.
• Yogurt. Good for the gut.
• Tea / Green Tea
• Wheat grass
• Bulgar Wheat
• Green vegetables – broccoli, cabbage, cauliflower, rocket, lettuce, Swiss Chard.
• Salmon – or Omega 3 supplements
• Wholegrain seeded bread. Switching from a processed white loaf (high GI) to wholegrain seeded bread, is easiest ways to improve diet.
• Seaweed – high in calcium. The chemical composition of seaweed is very close to human blood plasma and helps regulate blood.
• Blueberries – high in antioxidants.
• Marmalade sandwiches – the pre-race snack of Graeme Obree before his world hour record.
• Dark chocolate with over 70% cocoa content. Not all super-foods have to be boring.

A Nutritionalists Comment

I have a friend who works as a nutritionalist and asked him for a few super-foods to recommend for a budding cyclist. Like a good trained nutritionist, he said there were no short-cuts. It wasn’t a matter of eating a one or two ‘superfoods’. The best advice he good give is to eat the widest range of possible food groups. Instead of the five portions of fruit and veg a day – try make it nine portions. Keep out processed sugars and high fat.

Another comment was when you are really hungry after a long ride, try to feel what your body craves. If you can listen to what your body really wants, it will help you discover foods which are doing you good and which aren’t.

Personal Favourites

• Lentils.
• Apples
• Honey
• Broccoli.

What’s your favourite super-food?

Related

• Cycle Foods
• Cycle nutrition tips

some energy bars

Over the years, I’ve gotten through hundreds of energy bars. This is a review of some of the energy bars I’ve used. As a general rule, I like to have a variety on a ride. Variety is good from a psychological point of view. But, also, studies often show the benefits of getting a variety of energy source (mix of carbs and protein) – mix of sugar sources (whole grains / fructose)

If you are a recreational cyclist, there is no need to buy the more expensive types of energy bars. But, although they are expensive, I like to have a few box of 24 energy bars. For long rides 3-5 hours, you need to take on a lot of calories, you can by muching through the equivalent of 6-7 energy bars or even more. On this kind of rides I will take a few top of the range energy bars to slip into back of pocket.

Each manufacturer tends to make claims about the unique nutritional value of their energy bar. In practise, it is hard for a rider to objectively evaluate which energy bar provides the optimum energy source. At the end of the day, we tend to buy those energy bars which have the nicest taste. I don’t use energy bars in races (well, not until I do a 12 hour race). But, use them for training rides so I don’t feel it is critical. Liquid food is more efficient if you are racing because it is less for stomach to deal with.

• I use a combination of (more expensive) specific cycle energy bars and the cheaper muesli bars and nutri grain bars. These museli bars from supermarkets are not specifically designed for cyclists and so are cheaper. They have a similar food composition to the more expensive energy bars (though often have a higher fat content). However, I still like to take 1 or 2 Power bars on long rides, and increasingly a protein bar which offers a wider nutrition range.
• I use Liquid energy gels particularly when doing racing or interval training. It helps to replenish energy quickly without being heavy on the stomach.
• There are alternatives to energy bars! Bananas are good for variety and natural fruit sugars.
• People might be surprised how much you can need to eat on long rides. However, on some training rides (less than 2 hours), I try to get used to not eating too much. This means in a race, the body is more efficient at using glycogen stores.

Zip Vit Protein /  Energy Bars

These Zip Vit are well designed. I probably buy the most of these. Not really because I can tell they are nutritionally better than other bars. But, they feel tasty without trying too hard and being over-sweat. I first received these in a free promotional pack (you may be able to get one too at free energy bars). They are  good though. In particular they feel easy to digest.

Zip Vit energy bars at Wiggle

High 5 Protein and Carb  Energy Bars

high5

Good nutrition is not just about carbohydrates. High 5 state that after researching the best combination of energy bars, a combination of 4 parts carbohydrate to 1 part protein helps give best nutrition for long rides. Some research shows that this combination of 4 parts to 1 part protein helps give optimum energy uptake, especially on long rides.

Often when eating on a cycle ride, you are also feeding for the next day as well. I take a few protein bars because it helps provide a balance to all the sugary and carbohydrate bars and drinks.

• High 5 4:1 Energy Bars

Rawfood bars

These Rawfood bars by Bike Food is a good contrast to the more processed and sugary energy bars on the market. They are made entirely from natural ingredients like nuts and dried fruit. They are a little harder to digest, but they make a good contrast to the bars with processed sugar. They are great for long rides and sportives where you want to have a mixture of energy sources. I went through a whole box, but unfortunately found it difficult to buy more so I stopped using them. But, if you can find them they are good.

Power Bar Energize Bar

These feel like the premium energy bars. Perhaps because they are the most expensive! I tend to save for longer rides, though this winter I’ve got through 2 boxes of 24. The good thing is that they pack a lot of calories into a thin product. It does mean that when you eat  you need to take on extra water. But, I like the taste and feel. They also have 7-10 grams of protein. I prefer the chocolate flavour, it really tastes quite nice. If you buy in a pack of 25 they are better value. Power Bar at Wiggle.

High 5 Energy Bars

These are 58% real fruit, and 22% wholesome grains. I went through a box of 24, I didn’t really like them. If you do buy them, you may find you only want 1 per ride. However, fruit sugar is a good source of energy on a long ride. It has a low glycemic index and makes a change to the usual maltodextrin.

Torq Energy Bars

Moist and chewy. These are a mix of oats, raisins, apple and fruit. Giving a naturally sweet flavour. Quite keen on these. They have a nice consistency and packed with carbohydrates. Full review of Torq energy

• Torq energy bars at wiggle

Protein Bars

On longer rides I also like to take a couple of protein bars. Maybe 1 protein bar for every 2-3 energy bars. Again it’s nice to have a variety of food. When cycling don’t just think of nutrition for current ride but also your recovery and energy for next day. I’ve tried Zip Vit and High 5 Protein bars, it’s hard to choose much between them.

Recovery Energy Bars

Don’t forget to eat sufficient quantities after a ride. Personally I much prefer Recovery drinks to recovery bars. Recovery drinks help you to rehydrate and is easier to digest when you’re stomach often doesn’t feel like eating.

Cheaper Energy Bars

You don’t have to buy the expensive specific cycle energy bars. With the manufactured energy bars, you do pay a lot. You can find all kinds of muesli and energy style bars in a supermarket. It is worth checking nutritional labels at back. They tend to be higher in fat. Nuts can be harder to digest when you’re on the bike. But, it’s a good way to avoid spending £7 on energy bars for each ride.

Alternatives to Energy Bars

In the ‘old days’ people used to cycle 100 miles on nothing more than a few jam sandwiches and if they were a lucky a small pork pie and scotch egg. Just because you get on a bike, doesn’t mean you can’t use real food. Sometimes, I take other foods on long rides, for example – sandwich, malt loaf.
Related

• Energy Bars at Evans Cycles
• Energy bars / Recovery food at Wiggle.co.uk

Related Articles

• Nutrition Tips
• Cycle Food

Sometimes as a newcomer to the sport, it’s easy to ignore aspects of fuelling and eating. When you get into cycling finding the lightest carbon fibre component seems much more interesting than discovering the right combination of energy drinks. But, whearas light weight components may save a couple of seconds, making mistakes in eating and drinking can lose several minutes and turn a good ride into a painful ride. These are mistakes in cycling nutrition that are quite easy to make at some stage in your cycling career.

1. Not eating enough.

A newbie to cycling may be surprised at how many calories you can burn when cycling. You need to eat much more than usual. If you can’t get the calories, you will feel tired or at worst, suffer the dreadful ‘bonk’ where your glycogen levels are completely diminished.

Don’t forget you may not actually feel hungry. You have to eat well before you actually feel like it. Also, a rule is to eat for the next day too. The best way to help recovery is to replenish the stores you can whilst actually cycling.

2. Dehydration

Again it is easy to become dehydrated when cycling because you can sweat more than you realise. On really hot days, you may need unto a 500ml bottle every half an hour. That’s a lot of bottles for a six hour ride. On cool days, of course it will be much lower than usual. It can be hard to plan for how much water to take. You may train in cool temperatures, but if you race in higher temperatures it can change all your plans.

• As a very rough guide, check the colour of your urine. You will see signs of dehydration.

3. Mixing Energy Gels and Energy Drinks

Energy gels are concentrated energy drinks. They need to be taken with water to dilute the concentrated electrolyte composition. If you take energy gels with energy drinks you will end up with a too concentrated solution in your stomach. If you want energy drinks and energy gels, make sure you get isotonic energy gels (already mixed to right concentration) (see: energy drinks)

4. Caffeine on hot days

Be wary of taking a lot of caffeine when really hot. Caffeine has properties which dehydrate. The stimulant effect can be offset by the dehydration effect.

5. Stomach not used to quantity of Energy Drink / Gel

Many cyclists have had the experience of preparing very closely for big race / ride / sportive. You work out how many energy gels you will need and end up taking 6 during the course of your ride. However, to your cost you find your stomach can’t cope with that quantity of energy gel as you’ve never tried it before.

Test energy gels during training rides. Take a mixture of food sources and make sure you don’t over use particular gels you aren’t used to.

6. Waiting for Meal Times

You were probably told the old saying ‘if you eat that i will spoil your appetite’ so we don’t snack before meals. What can happen is that we finish our ride and then wait two hours for our evening meal. But, we shouldn’t wait to eat something. The time just after a ride is widely said to be the best time to replenish energy stores and help muscles recover. I’ve become a bigger fan of specific recovery drinks – mixture of carbs and protein and electrolytes. These help rehydrate and give easily digestible energy.

It can be a nice feeling getting really hungry after long ride, but it’s not desirable. When cycling and eating large quantities of calories we need to spread it over the more than two or three traditional meals.

7. Junk Food Diet

If you shop from your local petrol station and are constantly eating on the move, you can easily end up eating a lot of processed ‘junk’ food with low nutritional value. It’s the kind of diet that slowly decreases your health and performance; you you can ‘get away’ with eating such a diet, but you will not be in optimal health. If you are cycling a lot you need to take more care of the body and it is important to get a wider variety of food sources and vitamins. Getting them from fresh food is the best way. I don’t feel guilty for eating the occasional junk food, but you want to develop good habits of eating good food that is low on artificial additives and high on natural goodness.

8. High GI at Wrong Time

Taking foods really high in GI when you’re not exercising can lead to spikes in blood sugar level that leaves you feeling tired later.

Similarly when riding really hard you need High GI foods, when you’re cycling it’s not the time to take lentils and carrots.

There more info here on constant energy levels.

9. The Fanatics Diet.

There’s nothing worse than someone whose just discovered the ‘perfect diet’ ‘perfect food’ which they now think is the ultimate diet. Good nutrition involves common sense and a wide variety of different foods and approaches. There’s no simple formula like the Atkins diet e.t.c. For example, I think knowing about GI foods is very helpful, but it’s not the ultimate guide, and if you eat a plate of potatoes (high GI) the night before you’re not going to become a bad cyclist. There’s a wide range of things to consider.

10. Lack of Balance

I remember as a student, I used to think a cyclist needed lots of carbohydrate, so I ate a lot of rice and pasta. It was cheap, but, that’s only part of the food triangle. Rough food triangle:

• Carbs – 40%
• Protein – 30%
• Fat – 30%

A cyclist needs a balanced diet carbs, protein and fats. I don’t actually get round to measuring the quantities I take, but just seek to eat a balanced diet. When you’re consuming much more quantities of food, it makes sense to increase the % of food in Carbohydrate, as the extra energy needs to be carbs.

11. Hard to Digest Food when riding.

When riding your stomach is under pressure because blood is being used to cycle. Therefore, it’s not the time to eat high fat, rich food. I take a mixture of energy drinks and a few energy bars to give variety.

Related

• Cycling Nutrition Tips

Cycling Food

• Energy bars / Recovery food at Wiggle.co.uk
• Recovery and Energy Drinks at Evans Cycles

Recent research claims that if you take a 2:1 glucose-fructose mix, you increase the rate at which you can take up carbohydrates.

Studies have shown that if two carbohydrates (Maltodextrin and Fructose) are blended in a 2:1 ratio, an athlete is capable of using 1.3 to 1.4 grams of carbohydrate per Kg of bodyweight per hour. This is about 40% higher than previous estimates of the amount of carbohydrate that could be taken on board when just maltodextrin was taken. This is especially important for cyclists doing long distance as it gives a greater ability to refuel, when the biggest challenge is taking on sufficient calories.

Interestingly, maltodextrin has a GI index of 100. This means it directly provides glucose to the blood stream. Fructose (fruit sugars) work in a different way, giving a slower release of glucose to the energy. A fructose only energy drink would fail to give sufficient quick release of energy. However, when released together, they enable a parallel release of energy from different sources. I’ve tested on some longer rides, and doesn’t seem to do any harm in energy release. From anecdotal evidence of own rides, it is hard to test the claims of greater carbohydrate uptake because there are so many variables. – Even with optimal energy sources, you still feel tired after an 80 mile ride! But, I was impressed by studies to keep trying.

Common Sense Nutrition

You don’t necessarily have to buy pre-packaged 2:1 energy drinks. I’ve always felt that good cycle nutrition is to seek a certain balance of food stuffs. If you are doing a long cycle sportive, it would makes sense to mix glucose energy drinks with a few bananas. Relying on just one food source (say glucose) will give you energy, but mixing it up a little can give you a little extra. You could mix your own energy drinks adding fructose power or juice to a standard energy drink. However, I wouldn’t trust myself to get the right concentrations, it is easier just to buy these energy drinks. I wouldn’t necessarily use them on short distance rides, as a simple maltodextrin energy drink will provide sufficient energy. But, for anything from 50 miles up, it would be beneficial to gain at least some energy from this glucose / fructose combination as it helps optimize energy uptake, when it can be difficult to take enough on board.

Some 2:1 Energy Products

Torq 2:1

Torq 2:1 energy gels are based on this formula. They taste fine. Ingredients. Maltodextrin (43%), Water, Fructose (21%), Citric Acid, Electrolytes (Sodium Chloride, Potassium Chloride, Calcium Lactate, Magnesium Carbonate), Natural Yoghurt Flavour (0.2%), Natural Strawberry Flavour (0.05%), Preservative (Sodium Benzoate, Potassium Sorbate).

Torq 2:1 energy bars and gel at Wiggle

PowerBar C2MAX

An energy bar and drink based on this 2:1 formula. Also with electrolytes, 3 popular flavours. I tried this and it sits on stomach reasonably well. Taste is fine, though can be hard to rate all the different energy bars by taste. You tend to become unfussy.

Power Bar C2Max at Wiggle

Related

Combining maltodextrin (glucose) with other energy sources seems to be one of the new trends in sport science. Last year I tried High 5′s 4:1 This mixed 4 parts maltodextrin with 1 part protein. Again studies claim that mixing carbohydrate with protein help give a more sustained and high level of energy during long distance ride.

Studies on the Use of 2:1 Energy Drinks

• Wallis, G.A; Rowlands, D.S; Shaw, C; Jentjens, R.L; Jeukendrup, A.E (2005). Oxidation of Combined Ingestion of Maltodextrins and Fructose during Exercise. Medicine & Science in Sports & Exercise. 37(3): 426-432.
• 2. Roy L. P. G. Jentjens, Katie Underwood, Juul Achten, Kevin Currell, Christopher H. Mann, and Asker E. Jeukendrup (2006). Exogenous carbohydrate oxidation rates are elevated after combined ingestion of glucose and fructose during exercise in the heat. J Appl Physiol 100: 807-816.

Related Articles

• Cycle nutrition Tips
• Cycling food
• 2:1 article by Power Bar

One of the most useful things I’ve learnt this year, is managing blood sugar levels to avoid spikes and crashes in energy levels.

Have you ever had that experience of eating a meal and then one hour later feeling very sleepy?

I often had a routine of having a cappuccino in morning. Then for lunch having eggs on white toast, with some cake to follow. Mainly just because I liked it.

An hour after eating this relative small lunch, I would feel sleepy / sluggish and not at all like going out for a hard training ride.

I then discovered (or now paid attention) that white bread has a very high GI index. (a high GI index means it rapidly raises your blood sugar levels). White bread is nearly as high as pure glucose. Taking this white bread and cake had the effect of putting a big increase of sugar into the blood. However, because you are not exercising, the body doesn’t need this extra sugar. Therefore, the body releases insulin and converts the glucose into glycogen energy stores for later. This process of releasing insulin and converting glucose into glycogen means you’re blood sugar level falls quite considerably. It is this that makes you feel tired and lethargic.

I found that switching from white bread to brown bread and eating a low GI meal gives a much more constant source of energy, and helps to avoid this spikes and troughs in blood sugar. It means in the afternoon I don’t get this overwhelming feeling of tiredness and lethargy..

The good thing is that a low GI diet is relatively quite easy.

Avoid

• potatoes, white bread, French baguette, sugar,

Choose

• pasta, lentils, basmati rice, grains.

Sometimes it’s just a matter of knowing which type of food to take. Basmati rice has a GI index of around 60, other types of rice can be close to 100 (high GI)

Breakfast for Constant Energy

Some cereals like Corn flakes, Rice Crispies have a very high GI index. This is definitely not a good breakfast for a cyclist, you will get an energy spike and then later slump.

Instead switch it for a cereal based on oats, barley and bran. (Muesli without added sugar) and you will get a low GI index meal which gives a more prolonged release of energy through the day.

Low GI Diet

The good thing is that a low GI diet is quite tasty. For example, many fruits (apples, raspberries) have a  low GI index. Adding these to muesli makes it tasty. Sultanas and Raisins are medium

If you have a sweet tooth (like me) try honey which has GI index of 60 instead of sugar (100).

High GI food

A cyclist also needs high GI index food. Basically many energy drinks based on maltodextrin have a GI index of 100 because maltodextrin is pure glucose. The secret is to take them at the right time. You need to take glucose when you are actually cycling or just before. This is because when you are exercising your energy needs increase. Therefore, when you are exercising, the body doesn’t release insulin to convert the glucose, the body just uses them.

However, if you take an energy drink an hour before exercising, it will hinder more than help because it starts the process of insulin release. Wait until you are actually riding.

Other Tips

I know there is much more to nutrition than just the GI index. However, I’ve found that taking care over eating low GI foods at the right time can make a big difference to my energy levels. It has also been useful for improving my times in races.

However, even if you’re not a racing cyclist, this knowledge of GI Index can be very beneficial. Many say a low GI index can help dieting because you get a more regulated blood sugar level and it helps to avoid cravings. More than anything – avoiding spikes in energy levels helps improve your alertness and mood.

Interestingly it is often processed foods that have a higher GI index. more ‘natural’ high fibre foods tend to have a lower GI index. This is not always true, for example, I was surprised to see potatoes had a high GI index. I had once assumed potatoes were a complex carbohydrate. But, actually they have a similar effect to eating a plate of jelly beans.

Simple Ways to Switch to Lower GI Index Foods

• Instead of potato crisps – take vegetable crisps
• Sugar – take honey or fructose.
• Cornflakes – muesli based on oats.
• Potatoes – take pasta, basmati rice.
• Soft drinks with high sugar content – fruit or vegetable smoothies.
• White bread / french baguette – granary / brown bread.

Related

• Cycling nutrition Tips
• list of low GI index foods

Various studies have suggested Beetroot juice is able to increase endurance and delay fatigue for athletes in long distance races. A recent study reported in Cycling Weekly suggested drinking Beetroot juice can also improve speed in short distance races.

According to this small study, in a 10 mile time trial, cyclists reduced their average times from 27.7 minutes to 26.9 minutes – quite a significant time gap.

This study gave cyclists a drink of beetroot juice two hours before the test. In one group the nitrate was removed from the beetroot juice. In the other group, the natural nitrate was left in the beetroot juice. The group with nitrate in, managed to reduce their times.

The theory is that nitrate helps muscles work more efficiently using less oxygen to produce the same amount of power. When scientists from the University of Exeter researched Beetroot juice, they found it improved the endurance capacity of athletes; they believed the benefits were the result of the nitrate turning into nitric oxide in the body, reducing how much oxygen is burned up by exercise.

Like many other fresh fruit and vegetables, beetroot juice is high in antioxidants which helps to reduce blood pressure. It is supposed to be very good at reducing high blood pressure, especially amongst men who have high pressure already.  The benefits should be seen with other vegetables which have high nitrate content such as celery, lettuce, spinach.

Side effects of taking too much beetroot juice include urine colour changing, diarrhoea and stomach cramps.

Well, it looks pretty unappetising but given those tests, it may be worth giving it a go, nothing to lose apart from maybe a unique dodgy looking urine colour.

Personal Use of Beetroot Juice

In 2011, I used beetroot juice for several races. This included setting a pb for 10 miles of 20.07. I didn’t do any harm. I was in great shape when taking beetroot juice and I set some really fast times. However, there are so many variables, I can only guess whether it was beetroot juice or the quality of training. I think it’s definitely worth giving a go.

However, I stopped using beetroot juice because it frequently caused mild diarrhoea. (I am susceptible to this kind of stomach problems) Any nitrate benefit was outweighed by this side effect. It may be that you are not affected at all. But, don’t wait to the national championships to down a few litres of beetroot juice… I wrote about effect of beetroot juice on performance here

Beetroot Juice Capsules

• Beetroot juice capsules £8.79 at Wiggle

Links

• Beetroot juice at Amazon.co.uk
• BBC Nitrate helps reduce blood pressure
• Beetroot juice boost stamina

On long rides, I’m always looking for a greater variety of energy bars. Natural rawfood energy bars seemed to offer something quite different to the usual high sugar content of many bars I use so I bought a box to try.

I find when training hard, you don’t always feel like eating as much as you need to, especially when hot. Having a great variety of energy bars can make it more appetizing.  Over winter, I  have been munching my way through them.

Ingredients: Dates, Cashews, Almonds, Coconut, Raw cacao Mass / powder (also mango, fig and brazil flavours)

Advantages

• Untreated, uncooked food tends to retain more of the natural goodness within the food. Certainly high energy per weight of food.
• Range of fruit and nuts gives a medium GI index. This means sugars are released over a longer period of time and avoids rushes of energy. This makes them suitable for long rides where you need a constant source of energy.
• They taste ‘healthy’. It tastes more like real food than the processed sweet energy bars. Makes a nice change from the cheap Kelloggs Nutri Grain I often buy and eat. You’re often having sweet drinks so this natural food definitely gives a nice contrast for a change.
• No added sugar. No milk, no soya. No gluten. Might make it easier on the stomach.
• Mix of Carbs, protein and fat.
• Comes in convenient plastic box. Sounds silly but I use a lot for carrying specific food for races around.

Disadvantages

• The design of the wrapper is not good. They claim it is easy to open, but that was not my experience, especially with winter gloves. It’s a minor thing they could easily change, its a bit of a hassle having to stop and open a bar in winter.
• Raw food is good, but you wouldn’t want to just be eating these on rides. I tend to take one or two at most.
• With high nut content, there is also high fat content.

A box of 24 is good value at £24. Cheaper than stopping off and buying a similar product from a health food store. I will be buying another box when it runs out.  It feels a good addition to better cycling nutrition.

Overall

Good product, useful for long sportive rides and days when you’ll be eating a lot on the bike.

Products

• Box of 24 Bikefood Rawfood at Wiggle – £24

Per 100 grams

• Energy 386Kcal
• Protein 9g
• Carb 55g
  • of which sugars 36g
• Fat 19g
• Fibre 8g

166Kcal per small 43 gram bar.

Related

• Energy Bars for Cycling
• Cycle Nutrition