Cycling nutrition – train as you race

10. July 2018

No matter what distance of sportive you decide to tackle, there are certain elements you need to give serious thought to; your training and your cycling nutrition. SiS GO Isotonic Energy Gels provide an ideal boost without the need for additional water but don’t forget to stay hydrated with our GO Hydro Hydration tablets. Recovery is just as important as training and racing itself, so get the perfect recovery supplement with our REGO Rapid Recovery Protein. For more information, read through those “Frequently Asked Questions” herebelow and take a look at SiS Cycling Nutrition Guide.

What are the best SiS products for cycling nutrition?

Everything depends on what type of cycling you’re doing. For starters cycling nutrition principles are quite easy to understand. You should need to make sure that you are drinking regularly – a lot of people don’t take on enough fluids while exercising.

  • Try 1x bottle an hour of SiS GO Energy (better for sustained energy) or SiS GO Electrolyte (good energy source, slightly lighter on the stomach and better in hot weather).
  • Add some SiS GO Isotonic gels (one an hour will do for training) or SiS GO Energy Bars if you’re riding to get base miles in.
  • Don’t forget to recover post exercise too – SiS REGO Rapid Recovery is a good place to start! Make sure you take it within 30 mins of finishing exercise.

How mANY gels, bars, would you recommend IN CYCLING NUTRITION?

Aim for 60g of carbohydrate per hour, this can be in the form of gels, bars and fluid. SiS GO Isotonic gels and SiS GO Energy bars are both easily digested and quick and easy to consume for cycling nutrition. Aim for around 500-1000 ml of fluid, thirst and environmental temperature will indicate if more or less is required. SiS GO Electrolyte is ideal as it is a carbohydrate and electrolyte blend therefore great for fuelling and hydrating.

For those “cafe rides” of about 3-4hrs, should I be taking recovery supplements when I get home?

Recovery after endurance exercise is important both for replenishing the carbohydrate used during exercise and for initiating muscle repair and adaptation. For these reasons and the duration of 3-4 hours, yes you should consume a recovery drink. Consuming a high quality fast digesting protein and carbohydrate blend such as SiS REGO Rapid Recovery within 30 minutes after exercise initiates recovery.

CYCLING nutrition ADVICE for 1-1.5 hour criterium and for a 2-3 hour road race?

Consuming a carbohydrate breakfast such as porridge or muesli with around 500 ml SiS GO Hydro alongside is ideal. This is suitable for both races. For during aim for 60 g of carbs per hour, this can be in the form of gels, bars or fluid. Also consume 500-1000 ml per hour depending on thirst. For the criterium we would suggest using SiS GO Electrolyte in your bottle and an SiS GO Isotonic gel. This will keep your carbohydrate stores topped up. For the road race follow the same strategy but greater quantities and incorporate SiS GO Energy bars. For recovery, consume SiS REGO Rapid Recovery within the 30 minutes after, this is a carb, protein and electrolyte blend.

cycling nutrition

what would you expect / recommend eating beyond the normal energy gels and hydration drinks to maintain energy levels?

You can only absorb around 60g of carbohydrate per hour, anything additional will sit heavily in your stomach whether you source it from energy drinks, gels or food. Food often has protein or fat in it too which will slow down it’s absorption rate, so you need to think about what food you’d like to take and adjust drinks/gels accordingly.

cycling nutrition