During recent sessions, particularly the longer, endurance-based cycling sessions on a Friday, Sam and I have noticed that some of the crew are getting very hungry.
In the world of cycling and triathlon, good nutrition is a big part of ensuring you have a good time, and a fast time. There’s no one hard-and-fast rule for everyone, but here are a few principles that might point you in the right direction when deciding what to eat (and when) in order to ensure you don’t hit the wall.
1. Fuel throughout the day
As you’ll already know, as a teenager, you’ll find yourself perpetually hungry – and even more so if you’re physically active. During a day where you’re planning to train in the afternoon, you’ll want to have two decent meals with you. Lunch food like ham sandwiches, bananas, fruit, nuts will work well. If you can stay away from simple sugar or highly processed food, you’ll find what you eat will go a lot further
2. Bring fuel for the ride
Have food to put in your back pocket for the ride – and eat it before you need it. For any effort longer than 40 minutes, you’ll want a good quality energy bar – or even some heavy fruit cake – to keep the carbs coming in to replace the energy you’re using
3. Always drink water
Nothing will deplete your energy more than dehydration, especially as you get fitter, faster and as the days get warmer. For the kind of exercise we will be doing in our group training, you won’t need electrolyte supplements – and you should always avoid highly sugared ‘sports’ drinks. Just some cool, fresh water, on hand for when you need it.
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