Long-distance cycling can be a physically demanding activity that requires a significant amount of energy (Calories). As you pedal through miles of terrain, your body’s energy reserves deplete. Keeping your energy levels up becomes crucial for maintaining performance and endurance. In this blog post, we’ll explore the importance of replacing calories burned while cycling. Talk about the impacts your mental and physical abilities. And we’ll provide tips on what to eat and how many calories to consume for optimal performance.
What to Eat:
Personal preference is paramount. You need to experiment and find foods that you like, and can tolerate. Also, remember you’ll need to continue to eat as the ride goes on. You also need to think about how difficult it will be to eat while riding. Can it handle being in your jersey back pocket for hours, and still have a good taste? Opt for easily digestible carbohydrates such as energy gels, bars, or chews that provide a quick source of energy. Look for products that are specifically designed for endurance athletes and are formulated to prevent stomach upset during intense exercise.
How Many Calories Will I Burn While Cycling Long-Distance:
The number of calories you’ll burn while cycling depends on factors such as temperature, humidity, and exertion level. As a general rule of thumb, aim to consume around 200-300 calories per hour of riding. This allows you to sustain energy levels and prevent bonking (sudden fatigue due to depleted glycogen stores). Adjust your calorie intake based on factors such as temperature and sweat rate. Also listen to your body’s cues to ensure you’re adequately fueled.
3 Products That Long-Distance Cyclists Love for Replacing Calories:
- Energy Gels: Convenient and easily digestible. Energy gels provide a quick burst of carbohydrates to fuel your muscles during intense riding. Brands like GU Energy, Clif Shot, and Hammer Gel offer a variety of flavors and formulations to suit different preferences.
- Energy Bars: Packed with carbohydrates, protein, and sometimes fats. Energy bars offer sustained energy release and can be a satisfying snack during long rides. Brands like Clif Bar, RXBAR, and KIND offer a range of flavors and ingredients to choose from.
- Sports Chews: Chewy and flavorful, sports chews provide a convenient source of carbohydrates for on-the-go energy replenishment. Brands like Honey Stinger, Skratch Labs, and GU Energy offer a variety of flavors and formulations to keep you fueled and satisfied.
- Bonus Item (Fig Newton Cookies): Easy to carry, high in carbs / calories (each cookie is 25 calories), and cheap. I’ve used these as a nice break from gels and bars while training for and riding LOTOJA. Which is a ride I highly recommend. For more information about the LOTOJA Race / Ride, hit the link to my blog post.
Conclusion:
Replacing calories burned while cycling is crucial for maintaining energy levels, performance, and endurance. By choosing easily digestible carbohydrates. Consuming around 200-300 calories per hour of riding, and listening to your body’s cues. You can stay fueled and enjoy a safe and enjoyable ride. Remember, proper nutrition is key to unlocking your full potential and achieving your cycling goals.