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)
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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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!
Comments (3)
I have been enjoying the nutrition posts. I really enjoyed the plant based nutrition too! My question concerns rice cakes. I have seen several recipes for rice cakes and in each one there is a high fat binder, usually almond butter but I have also seen cream cheese. Do these not gum up the gut? Wouldn’t the same principle apply to add-ins like bacon?
Awesome Jenny! Here is the one and ONLY rice cake recipe we recommend:
https://youtu.be/Bslh-cJnGzs
There are no high fat binders, almond butters, cream cheeses, etc… No bacon in this recipe either , just the GO FAST Stuff 🙂
Actually that was the wrong link, here’s the Berry + Mint + Chococlate recipe, enjoy! https://blog.skratchlabs.com/blog/berry-mint-chocolate-rice-cakes?rq=rice%20cakes