Food is very important for a cyclist! Do you realize what you eat and what the effect is on your strength, health and performance? Everybody knows that you have to eat well to become a better cyclist but much is still unknown on what foods are the best. This blog post explains what to eat for breakfast and during a ride.

Preferably eat unrefined foods such as bananas or cornflakes. These foods keep your bloodsugar stable for hours. Prevent candy bars or other sweet candy in the morning while they raise your bloodsugar very fast for a very short period. Furthermore, eating less candy bars and sweets will result in less cravings to more sweets during the day.

What do I have to eat and drink during cycling?

It depends on the heaviness of the ride in the first place. I advice to eat every hour when you are on a heavy trip. You can eat foods such as bananas, figs, gels and bars. In addition, drink isotone sport drinks instead of water. These drinks are full of minerals and contain sufficiant carbohydrates.

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Cycling in Africa on Zanzibar is really possible. It is even possible to cycle through the ocean on a normal bike. After a long trip through Tanzania, where we did many things such as safaris, mountaineering and sightseeing, we decided to take some rest at Zanzibar. What a beautiful place is that! The beaches are outstanding, white and not overcrowded.

Snorkling and relaxing are cool, but we didn’t expect cycles on the beach!

We were able to rent two cycles for a day, and were free to go. We cycled on the beach and through the water for a day. This is for sure a must do when you go to Zanzibar if you like cycling. Ofcourse, we like speed cycling and mountainbiking as well but this is a different dimension. Just relax and try it yourself when you have the opportunity!

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Ingredients Fajitas

• 60 ml olive oil
• 1 lime
• 3 gloves of garlic
• 1 teaspoon of chili powder
• 1/2 teaspoon of cumin
• 1 1/2 teaspoon of salt
• 750 grams of chicken filet, cut into strips
• 1 red pepper, in strips
• 1 yellow pepper, in strips
• 1 white onion, in small parts

Mix all the ingredients and place them in an oven dish. Place the oven dish in the oven for 10 minutes at 230 degrees Celsius. After 10 minutes, shred everything and grill for another 5 minutes until the Fatjitas get a brown color. Voila, delicious! Simple and tasteful.

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checklist of all the benefits:

• It stimulates fat burning.
• It helps you to get more strength from your muscles.
• Caffeine improves your endurance.
• It stimulates the adrenaline release.

However, it is important not to drink too much coffee in a day. It is therefore recommended to take a double espresso before you start your bike ride.

Which coffee beans should I take?

You can choose between Arabica and Robusta beans. Arabica usually contains less caffeine than Robusta. In addition, Arabica beans are softer in taste than Robusta beans. Good luck with testing!

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What to eat then

Personally, I don’t do that, and I mainly eat a lot of vegetables, fruits, and fish. Even for a ride of about 4 hours or a tough route like the AGR or LBL, I don’t eat any differently than I’m used to. Usually, I just take a couple of muesli bars with me for the journey. Enough for me to get by! I always ride training sessions of about 2 to 3 hours without eating anything along the way. I only take 2 bottles of 750 ml homemade sports drink. This consists of a mix of ribose and magnesium powder from Bonusan.

Recently, I came across the following article by Hilde Maris. It resonated with me, so I decided to share it here. Perhaps others can benefit from it too.

Even low-carb eating can be trained

It’s a commonly accepted idea that endurance athletes should eat a lot of carbohydrates. This is to have enough energy and to replenish their reserves after a training session or competition. However, endurance athletes can derive many benefits from a low-carb diet. The body adapts to a low-carb diet by burning more fats. Endurance athletes who eat few carbohydrates burn even more fats for their energy production than was previously thought possible.

Despite the common advice from most sports organizations to eat a lot of carbohydrates, more and more endurance athletes are adopting a low-carb diet. They want to train their metabolism for fat burning. This is because during a race, they don’t have to carry food and don’t have to stop for food and carbohydrate-rich drinks. Moreover, they avoid stomach and intestinal problems by not eating during intense exercise.

Tests

To test the effect of a low-carb diet on the metabolism and performance of endurance athletes, Dr. Patrick Davitt recently conducted research on twenty experienced ultramarathon runners. All of them had run a 75 km race at least once. Their average age was 33.5 years and their average BMI was 22.6 kg/m2.

Ten ultramarathon runners ate a high-carbohydrate diet with 58% carbohydrates, 15% protein, and 28% fat. The other ten ultramarathon runners ate a low-carbohydrate diet with 11% carbohydrates, 19% protein, and 71% fat. They had to follow this diet for at least six months.

During a treadmill test, the oxygen consumption, maximum aerobic capacity (VO2max), and the amount of fats and carbohydrates burned were measured. There was no difference in aerobic capacity between the two groups. The ultramarathon runners on a low-carb diet burned more than twice as much fat per minute as those on a high-carb diet (1.54 grams versus 0.67 grams of fat per minute). Until now, it was assumed that the maximum amount of fat that could be burned per minute was less than a gram.

Ultramarathon runners who eat low carbohydrates can run at a higher speed for longer without refueling with carbohydrates. They also switch to fat burning faster than those who eat a lot of carbohydrates. The only disadvantage of fat burning compared to carbohydrate burning is that it’s harder to sprint or accelerate. So did you an idea of the need of carbs vs fat for cyclists?

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Source: Hilde Maris, Scientific Journalist, Orthomolecular Medicine, PlaceboNocebo magazine

Author: Tjeerd Douma

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How does fat burning actually work?

In theory, it’s quite simple. To burn fat (and thus lose weight), it’s important to consume less energy than you need. Your body’s calorie intake depends entirely on your:

• Age
• Gender
• Weight
• Height
• Activity level

Unfortunately, you have little control over your height and age. Additionally, changing your gender isn’t quite straightforward. But your activity level is something you can definitely influence by hopping on your bike! Did you know that cycling is one of the best sports for burning calories? You can easily burn around 1000 calories by riding your road bike for an hour and a half! However, it’s important to realize that body fat isn’t built up in a week, so it won’t disappear in a week either. That’s why perseverance remains the key. But we’ve never doubted your perseverance! Here are three handy tips to lose fat with cycling:

Tip 1: Go for endurance training

A slow endurance ride is good for burning fat and building your base fitness. It’s important to maintain a steady pace. This allows your body to optimally use the available fuels. Therefore, train at 60% to 70% of your maximum heart rate for optimal calorie burning. There’s also a more intense version of endurance training. Here, you ride at about 75% of your capacity. This is often the pace you naturally train at and is noticeably sustainable. The advantage of this “more intense endurance training” is that it not only engages your endurance but also strengthens your body’s power. Be careful with regularly practicing endurance training. Your body typically needs two to three days of rest to recover. Overtraining increases the risk of injuries.

Tip 2: Increase your muscle mass

Who doesn’t want to be like Arnold Schwarzenegger on a bike? I guess most people don’t, but having some extra muscle mass on the bike is certainly not superfluous. When your muscle mass is larger, you’ll automatically burn more energy (this also happens at rest!). Try adding intervals to your regular workouts. This stimulates muscle stimulation, which increases your muscle mass. You often see in the mountains that sometimes you have to push hard to get to the top. Riding uphill is therefore suitable for extra stimulation of fat burning.

Tip 3: Protein!

Try to consume enough protein after exercising to allow your muscles to recover. Don’t overdo it, especially if your goal is to lose fat. Too much protein can lead to an increase in the number of calories you consume. You don’t really want that. But what you really don’t want is for your body to break down muscle mass. Therefore, make sure you get at least 1.0 to 1.5 grams of protein per kilogram of body weight. For example, if you weigh 80 kilograms, aiming for around 100 grams of protein per day is a good target. Did you know that proteins also reduce appetite and increase resting metabolism? Great stuff, right?

So, burning fat has never been easier! Or has it? Haha time to burn fat fast with cycling! Read more blogs about such topics via this link.

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What factors determine the number of calories burned?

It mainly depends on:

• Your weight
• Gender
• The intensity of your activity
• Your age
• And the duration of the effort

How many calories do I burn while cycling?

Someone weighing 70 kilograms cycling at 25 km/h burns approximately 700 kilocalories per hour. But how do you calculate your burn if you don’t weigh 70 kilograms and cycle at a different speed? Well, here’s how. The following formula provides a good estimate:

Total calories burned = Duration of your activity in minutes x (MET x 3.5 x weight in kg) / 200

The MET number (Metabolic Equivalent for Task) estimates how much energy your body expends during a specific activity. Cycling at an average of 28 kilometers per hour? Your MET is 12. For example, if you’re cycling at 32 kilometers per hour, your MET is 15.8.

We’ve compiled the following MET scores for you:

Speed in km/h – MET score 9 – 3.5 15 – 5.8 18 – 6.8 21 – 8 24 – 10 28 – 12 32 – 15.8 35 – 17.5 37 – 20 40 – 23

Let’s say you weigh 80 kilograms and you’ve cycled for 60 minutes at an average of 32 kilometers per hour. The formula would look like this:

Total calories burned = 60 x (15.8 x 3.5 x weight in kg) / 200

Which amounts to: 1327.0 Kcal (!)

Fortunately, there are plenty of apps available nowadays (Strava, Garmin, Tacx, Swift, etc.) that can easily estimate your calorie expenditure.

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Why strength training for cycling?

Your body is quite clever when it comes to energy expenditure. If you repeatedly perform the same exercise, your body adapts to the movement, eventually burning fewer calories. So, if you keep riding the same route at the same pace, you might find it easier at first. However, later on, you may struggle to improve your speed. It’s crucial to switch up your exercises regularly to ensure continued progress. That’s why strength exercises are vital for cyclists.

What types of exercises are suitable?

Whether you want to boost explosiveness or enhance endurance, opt for compound exercises. These engage multiple large muscle groups simultaneously – ideal since cycling also recruits various muscle groups, such as the quadriceps, calves, core, and more.

What are the best strength exercises for cyclists?

Several exercises can make you a better cyclist. By incorporating the following exercises into your routine once a week, you’ll notice significant improvements in your cycling performance.

Squats

You’re probably familiar with this one. Maybe you already include it in your training regimen regularly. Squats are fundamental for your lower body, targeting hamstrings, quadriceps, calves, glutes, and core simultaneously. There are many squat variations, each beneficial for cycling.

→ TD Tip: Try rocket squats. The jump in this squat variation enhances leg explosiveness. Focus on executing the exercise correctly rather than doing as many repetitions as possible.

Deadlifts

Considered the second most important strength exercise after squats, deadlifts are excellent for strengthening your lower back, glutes, and hamstrings. Ensure you master the proper form before increasing the weight.

Lunges

Perfect for improving balance, lunges also target your quadriceps, hamstrings, calves, core, and glutes. Your glutes, often referred to as the engines of your body, play a crucial role in cycling.

Pistol Squats

This exercise is for the hardcore enthusiasts. It’s great for developing incredibly powerful legs. If you can’t go all the way down, gradually build up to it. Start by standing up from a low chair with one leg and progressively choose lower objects to stand up from. Before you know it, you’ll be doing pistol squats unassisted!

Glute Bridges

Another excellent exercise for strengthening your glutes, essential for faster cycling. You can perform this exercise without weights, lying flat on the ground. It’s convenient because you can do it anywhere. To increase the difficulty over time, perform the exercise with one leg.

Are you curious to more tips about these kind of topics? Check out our other blogs via this page.

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Vitamin D

It’s perfect for increasing your testosterone levels. Vitamin D is naturally abundant in fatty fish, dairy, eggs, and mushrooms. Opt for wild-caught fish when eating fish, as farmed fish often contain less of this active ingredient.

Magnesium

A superstar when it comes to muscle recovery, growth, and energy provision. It’s plentiful in leafy greens, nuts, meat (again), fatty fish, and grains.

Zinc

Zinc is hugely important for your body, stimulating over 300 processes including metabolism and hormone function optimization (hello, testosterone boost!).

Creatine

One of the most researched supplements in the sports world. Safe for everyone, creatine is naturally obtained from fish and meat. It elevates your testosterone levels and enhances energy provision to your muscles.

Ashwagandha

Sounds exotic, right? That’s because it is! Used in Ayurvedic medicine for about 5000 years, this plant reduces stress, improving homeostasis in your body. Plus, there’s evidence it can enhance muscle strength.

Tribulus Terrestris

Hailing from the Mediterranean region, this plant is a favorite among bodybuilders. It not only boosts performance but also your libido as a bonus. Its supplement prevents fatigue, allowing you to go longer and harder (on the bike, of course).

Cordyceps

Topsport athletes love Cordyceps. It enhances physical performance by combating fatigue and increasing lung capacity. Cordyceps improve blood flow, supplying your muscles with all the energy they need during exercise.

Fenugreek

This herb boosts your strength and endurance by increasing testosterone levels.

Resveratrol

Found abundantly in peanuts and grapes, resveratrol optimizes muscle growth.

Vitamin B-12

It’s essential for your body’s energy provision, ensuring your red blood cells function optimally. And we all know how crucial oxygen supply and endurance are during workouts.

So there you have it! Natural ways to take your cycling to the next level. No need for doping when nature provides such awesome options, right?

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Snacking is crucial when it comes to fighting off fatigue and enhancing your cycling performance. While it’s important to have three healthy meals a day, it’s also vital to think about how to fuel yourself during a ride. Today, let’s talk about 7 of my favorite cycling snacks, including fun recipes you can try at home!

That being said, the right food can have a positive impact on your ride, but the wrong food can have just as much effect. Sweet snacks might be tempting when your blood sugar starts to dip, but they’ll only lead to a bigger crash later on. Having the right snacks with you, tucked away in your jersey pocket, sets you up for a great ride.

Why is snacking so important?

What you eat in between meals is just as important as what you eat at breakfast, lunch, or dinner—especially when you’re going for long rides.

The right nutrition can make a big difference, helping to keep your energy levels up, nourish your muscles, and fight off fatigue. If you’re going for more than an hour on the bike, it’s advisable to bring along something to nibble on.

But just as the right food can make a positive difference to your cycling performance, the wrong food can have just as big an impact. If you’ve been cycling for two hours and you feel your blood sugar dropping, it might be tempting to stop and grab a Snickers bar or a bag of chips.

However, this can be a big mistake. Sugar is a temporary fix—you might feel better for a moment but. That sugar high will eventually turn into a sugar crash. This leaves you feeling as lively and energetic as the average sloth. Not so great when you’ve got another 40 kilometers to pedal!

Just as not taking the right snacks can have a less-than-positive impact on your cycling performance, not taking any snacks at all can be just as bad, if not worse! When you’re cycling long distances, you’re burning a lot of energy—if you’re not trying to support your muscles or blood sugar during this time, you’re going to run into a lot of trouble, ranging from dizziness to fatigue.

The very best cycling snacks

It’s not just about giving you energy; it’s also about being portable and durable. Things that get crushed or even melt are not the most appetizing choice when you’re on a ride.

So snacking is essential, at least for long-distance cycling, but what foods should really be on your list? Even recently, companies that back Mars and Snickers claim they’re putting more protein into them. Only that doesn’t necessarily make them healthier.

The truth is, many so-called health bars are packed with refined sugars, so sometimes the best option is to keep it simple. Below, I’ve listed some tasty snacks, including some of my favorite brands and handy recipes you can try to keep your energy levels up and support your athletic performance!

Bananas

Bananas are nature’s energy bars, already wrapped up and ready to go. They’re packed with potassium and carbohydrates, and you really can’t go wrong with them as a snack during your ride.

Vitamin B6 from bananas is readily absorbed by your body, and a medium banana can provide about a quarter of your daily vitamin B6 needs.

A medium banana provides about 10-12% of your daily fiber needs. The Health Promotion Board of Singapore recommends a daily intake of dietary fiber of 20 grams for women and 26 grams for men.

Soluble and insoluble fibers play an important role in your health. Soluble fiber helps your body keep your blood sugar levels under control and get rid of fatty substances like cholesterol. Insoluble fiber makes the stool heavier and softer, making it easier for you to have regular bowel movements. This helps keep your intestines healthy and protects against harmful bacteria.

Bananas, especially newly ripened ones, contain starch that doesn’t digest (resistant starch) in the small intestine and can move into the large intestine. Such bananas help you better control your weight because they keep you full longer.

Energy bars

You’ll have to be picky about which energy bars you bring along on your ride. Since there are so many that are packed with sugar that they have as little nutritional value as powdered sugar. Look closely at the ingredients and opt for bars with more whole grains, dried fruit, and nuts rather than processed sugars. Even better is to make your own bar!

Peanut butter and jam sandwiches

The classic peanut butter and jam (or honey) sandwich is popular for a reason. Not only is it delicious, but it also provides a great lasting energy boost. Swap out the bread for a wrap so it doesn’t get crushed, and you’re good to go!

Trail mix

Dried fruits and nuts are a great source of concentrated carbohydrates and potassium. Trail mix is also something great that you can customize exactly how you like it. Head to your supermarket’s bulk bins and grab different kinds to see what you like.

Dried fruit

If the idea of nuts and seeds is a bit dry, opt for some dried fruit instead. It’s a sweeter alternative and it’s convenient to take along. Most dried fruits retain their nutritional value, so feel free to snack away!

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