From Coach John Hughes
In my recent column, “Paris-Brest-Paris 1200km Run in 1979,” I described seven of my mistakes, including some nutritional ones. Here I follow up on other nutritional mistakes, many from my own experience.
1. Not testing food
One of my mistakes at Paris Brest Paris (PBP) was not doing the nutrition test I had planned before the big event. In addition to eating at the control aid station, I planned to eat mainly French bread sandwiches during PBP. I developed a canker sore and couldn’t stand hard French bread. Logistically it would have been difficult, but I should have mainly eaten French bread sandwiches during all-day training rides, or at least continued to eat French bread sandwiches for several days. Before your next big event, test your nutrition on a training ride to make sure it’s easy to digest and good for you.
2. Don’t eat carbohydrates
I laugh every time I think of this. In the ’70s, I rode the Double Century at Lassen Mountain National Park, whose motto was “Drag to the Slack.” We went ourselves to buy food on the way. The first stop was a bakery. Our second stop was Cookie and Chips, a general store on the mountain. Our third stop was the Park He Camp Store, but it had a limited selection. I ate sardines, which I normally like. Hi. They didn’t give me much energy and were difficult to digest.
Eating while riding: Is sugar bad?
- Why bakery sweets are okay; avoid the sugar rush and crash.
3. Not eating regularly
I couldn’t resist French bread and couldn’t find anything else I liked, so I didn’t eat much during the 50-100km sections between aid stations, which made the sections seem longer and longer. The American College of Sports Medicine (ACSM) recommends that he consume 25-60 grams of carbohydrates (100-240 calories) per hour after his first hour of exercise, depending on body size. I am. Please note that the recommendations are only for carbohydrate calories.
4. Bonking
Lassen DC was a huge failure. Another embarrassing incident was the Colorado Triple Bypass. It was a 190 mile ride over Juniper Pass (11,140 feet), Loveland Pass (11,990 feet), and Vail Pass (10,560 feet). We didn’t eat at the base of Loveland, so we didn’t climb the mountain with food in our stomachs. We made it to the top, but then it was a long, hungry walk to the minimart. He wrote two related columns.
Anti-aging: Prevents you from hitting bumps and walls,
- The importance of glycogen from carbohydrates; how to conserve glycogen while riding.
Preventing cramps with daily nutrition
- Daily nutrition and chronic glycogen depletion.
5. Sports electrolyte drinks provide everything you need
Ah, the memories. In the 70’s and his 80’s it was known that electrolytes needed to be replaced. ERGs (electrolyte replacement drinks) were the only option and they tasted awful. Then Gatorade came out, which was better. But then I learned that Gatorade and similar sports drinks contain only about half the sodium per liter of blood, which isn’t enough. A better option is:
Effective and low-cost homemade sports drinks
- They taste better than commercially available products, contain more of the necessary electrolytes, and cost much less.
6. Drinking too much water
If riders dilute the sodium levels in their blood too much, they can develop a dangerous condition called dilutional hyponatremia, which can progress to exercise-associated hyponatremia (EAH). In EAH, the body begins to retain fluids instead of urinating them. Your body starts to swell because your body retains water. The brain tries to expand, but cannot because it is enclosed within the skull. Excessive pressure on the brain can be fatal. This column will explain this in more detail.
Anti-aging: Why “drinking before you’re thirsty” is dangerous
7. Dehydration
On the other hand, being severely dehydrated can affect your performance. The operative word is “significantly.” On hot stages, even though domestic athletes carry bottles, the pros can’t drink enough to stay hydrated. But pros can still climb hard and run fast. The American College of Sports Medicine recommends drinking enough fluids to avoid becoming more than 2% overhydrated or dehydrated. If he weighs 150 pounds, his weight must not increase or decrease by more than 3 pounds. For more information:
Anti-aging: 5 signs you may be dehydrated
Learn from the pros: Heat and hydration
- Why does it overheat (not just the sun)? What they drink. How to deal with dehydration.
8. Sports nutrition is better
Power bars weren’t invented until 1986. When I started riding in his 70’s I needed to understand my own sports nutrition. I’m a backpacker and I took Logan’s bread with me on my backpacking trips. This is a rich bread filled with dried fruits and nuts. I tried it out at the Mt Hamilton Challenge. Dense means difficult to digest. Next, I tried the Pepperidge Farm cookies. It was delicious and the packaging fit perfectly in my jersey pocket. I tried Power Bar and other products, but didn’t like them. The bagel and jam sandwich was better. Here’s research to support my choice of real food:
What is the best diet for cycling?
- Research on regular diet and sports nutrition. Recommended ride nutrition, including both sports products and real food.
Learn from the pros: cycling nutrition
- Breakfast; during the stage. Facilitate sprints. Enliven the time trial.
9. Caffeinated drinks cause dehydration
I competed in the 1996 Race Across America from San Diego, California all the way south to Savannah, Georgia. Including the time I was away from the bike, I completed the race in 11 days and 15 hours. I used caffeine tablets to stay awake and moving. However, despite the heat, I never suffered from dehydration. My crew was rationing caffeine. On the last day I asked for a tablet with 200mg of caffeine. Still falling asleep. Another 200 mg. I’m still sleepy. They finally allowed me another 200mg. Suddenly, I felt a spider crawling through the veins in my arm. Everything in moderation. I will explain this in detail in this column.
caffeine and hydraton
- Caffeine and performance. Caffeine has minimal diuretic effects.
10. Nutrition during recovery
Back in the 70’s and 80’s, I rode my bike on two-week camping trips in the mountains of California. One night, as I was camping on the west side of Sonora Pass, another man came up on horseback and joined me. He started eating flour before unloading his equipment and offered me some, which was very tasty and salty. According to the label, one serving (16 crackers) contains 22 g (88 calories) and 230 mg of sodium. The original contained 5 g (45 calories) of fat. I’ve switched to low-fat ones and keep them in my car outside of bear season. Because you don’t want to be tempted to break into your car. More details:
Recovery nutrition for cyclists
- Restorative nutrition for endurance. The role of protein for older riders. Timing of recovery nutrition.
Ask the Coach: The Best Recovery Foods and Drinks
- Replaces glycogen and electrolytes. Good sources for each.
solo experiment
I base my recommendations on professional literature, my coaching experience, and personal experience. My recommendations are general. However, everyone has different preferences. Try it out and learn what works best for you.
Related columns
Anti-Aging: Nutrition, Part 1: Daily Foods and Drinks
- Different roles and healthy options for carbohydrates, proteins and fats.
Anti-Aging: Nutrition, Part 2: Supplements: Vitamins, Minerals and Antioxidants
- 4 vitamins and minerals that are important for people over 50. The role of supplements. Details the recommended daily amounts of all vitamins and minerals.
Anti-aging: 7 nutritional myths
- Simple carbohydrates are no good. Hydrate or die, and five other myths about him.
Ask a Coach: What Should Beginner Cyclists Eat and Drink, pt. 1?
- Why choose carbohydrates? Which carbohydrates are best?
Ask a Coach: What Should Beginner Cyclists Eat and Drink, pt. 2?
- Which drinks are the best and why.
Nutrition for performance
- Physiology of energy production. What you consume on rides of various lengths.
my e-book
Eat and drink like a pro I spoke to racers, coaches, and cooks to learn what the pros eat and translated it into information every roadie can use. We’ll also share his 12 recipes for making your own sports nutrition. Page 15 Eat and drink like a pro It costs $4.99.
Nutrition after 100,000 people Endurance nutrition for all roadies. It shows you how to estimate how many calories you burn per hour and explains the different types of fuel and how they affect your training. Compare the nutritional value of different sports foods and real foods. Let’s talk about hydration and electrolytes. Finally, what to eat before and after the event. page 17 Nutrition after 100,000 people It costs $4.99.
Healthy nutrition after 50. My e-book contains:
- Carbohydrates play an important role in providing the necessary energy and many vitamins and minerals.
- How much protein you really need and nutritious protein options.
- The important role of fat in your diet and healthy options to get the fat you need.
- Main vitamins and minerals needed.
Learn how to eat preventatively to reduce your risk of some of the most common age-related health conditions. Diabetes; Being overweight increases your risk of heart disease and diabetes. How to reach and maintain proper weight and osteoporosis. 31 pages Healthy nutrition after 50 It costs $4.99.
Cycling Past 50 Bundles Includes the following electronic articles:
- Healthy nutrition after 50 – What to eat and drink to support both a healthy lifestyle and continued performance.
- Healthy cycling even after age 50 – What happens as we age and how to incorporate cycling and other exercise activities into your daily life to stay healthy and active for many years.
- Over 50 performance cycles – Training methods to achieve more specific cycling goals, taking into account physiological changes due to aging.
- Offseason conditioning after age 50 – How to most effectively address off-season conditioning, taking into account the physiological changes associated with aging.
95 pages Cycling Past 50 Bundles Priced at $15.96, you save $4 compared to purchasing articles individually.
Coach John Hughes has earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John’s cycling career includes course records in the Boston-Montreal-Boston 1200 km Randonnée and the Race Across the Americas (RAAM) Qualifying Furness in his Creek 508. He has solo ridden RAAM twice and completed his 1200 km of Paris-Brest-Paris his fifth time. He has written over 40 e-books and e-articles about his training and nutrition for cycling, coaching him, and is available at his RBR e-book store at John Hughes. Click here to read John’s bio.
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