In this issue
Cycling in Hot Weather
What to Eat on Final Training Week
Thank You From Enable Ireland
Collection of Bike Tags and Wristbands

What to Eat on Final Training Week

If you have been training properly for the ROK then you should be performing a taper in the week leading up to your cycle. A taper is where you reduce the frequency and distance of your training cycles so that you will be fresh for the big day. In last weeks article I mentioned that usually if you move less, you should eat less.


However, in the 1-2 days prior to the event, you should begin to load up on carbohydrate (potatoes, pasta, rice etc). The reason for this is that you have limited storage capacity for carbohydrate in your muscles and liver (approx. 400g). However, carbohydrate is the main fuel source that your muscles will use when completing the ROK cycle.


Carbohydrate loading is the practice of eating a large amount of carbohydrates leading up to a big event. You can do it the day before or two days prior to the event. The guideline is between 8-12g carbohydrate per kg of body weight. For example, a 70kg could person could eat between 560 – 840g of carbohydrates. This is difficult to achieve by eating healthy foods – they are very filling so will dampen your appetite.


For carbohydrate loading you can eat less healthy types of foods (e.g. white rice, white pasta, fruit juices etc) to help you achieve your targets.


You should also bring food with you on the day (although food is generally available on the route). You could try out different types of gels beforehand as well as real food. You should be aiming at 30-60g of carbohydrate eaten every hour while cycling. This will help to keep your energy levels up for the duration of your ride so that you don’t suffer from the dreaded bonk. You should also remember to drink fluids regularly to remain hydrated. The warmer the day, the more you should drink. You can find out more about hydration in the build up and on the day in our 'Cycling in Hot Weather' article.

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