Just the Tip #6 – Nutrition is Fundamental

Just the Tip #6 – Nutrition is Fundamental

I stand in awe of my body.”

– Henry David Thoreau

If we take good care of our bodies, our bodies will get us to places we might never have imagined. Properly fueling and hydrating during exercise is key to both performance and safety. Eat a good meal a couple of hours before a ride to “fill the tank” for the road ahead. Keeping the tank full while riding provides a steady stream of energy to tackle the hills and conquer hours in the saddle. The type of fuel that works for each person is unique, so try different things on shorter rides. Certainly, energy bars and gels are plentiful, but here are some suggestions for foods that travel well:

  • Bananas
  • Dried fruit
  • Nuts
  • PB&J sandwich
  • Bagels
  • Muffins
  • Pretzels
  • Hard-boiled eggs
  • Sweet potatoes
  • Beef jerky

Hydration is a full-time job. You can keep your body hydrated even when not exercising by drinking water regularly and eating a variety of fresh foods rich in vitamins and minerals. There are many electrolyte replacement drinks out there. Find one that works for you – and that tastes good! A few things to remember:

  • Electrolyte replenishment is recommended for intense exercise lasting longer than an hour
  • Carry one bottle of water and one bottle of electrolyte replacement drink to stay hydrated
  • Learn to drink regularly while riding or stop to take regular hydration breaks

After intense exercise, remember to fuel and hydrate your body. Yes, again. Your tank is running low and needs food and electrolytes for energy and muscle recovery. The Recovery Ride wants you to have a safe and enjoyable ride, and still be going strong to enjoy the after-ride festival. Eat. Hydrate.

Ride safe. Be safe. Have fun!