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With the racing season in full swing, a big area of consideration and confusion for many cyclists is on the bike nutrition. We’ve talked at length about Winning in the Kitchen, but it’s an entirely different animal to fuel yourself on the bike in training and racing. We sit down to discuss the fundamentals of nutrition on the bike, and share the essentials of what you need to know. Here’s a short recap of what we covered:

< 2 hours: 45 g of carbohydrates per hour  (~ 180 calories/hour)

 2-5 hours: 30-60g carbohydrates per hour (120 – 240 calories/ hour)

 5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour)

Every 30 minutes : gels > blocks > bars + Skratch Labs rice cakes

Speaking of the “Guaranteed Not to Bonk” Rice Cakes here’s Dr. Allen Lim’s recipe (Berry + Mint + Chocolate)

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We dig into many more specifics of what to eat, how often, and some more info on the science behind all of this. Listen in to dial in your nutrition plan for your next big training ride or race!

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We hope you enjoy the episode, and don’t forget to subscribe and use code 25podcast at checkout to save on your next plan.

Find the FasCat podcast on Apple Podcasts, Spotify, and Stitcher. Follow us on social: Facebook, Instagram, Twitter, and YouTube. Intro music: David Cutter Music.

To talk with Frank about your cycling training and losing weight, please fill out a New Athlete Questionnaire to set up a Coaching Consultation.  Otherwise keep #FtFP’ing and Winning In the Kitchen!