1. Fuel for the fire December 2010 Mark Moroney Foyle CC

2. Why do it?  Even if you ride mainly for fun eating and drinking are important to keep pedaling.  If you don't stay hydrated and fed you may feel badly before your ride is over.  The weekend warrior or racer can run out of energy on hilly, demanding and/or long rides  Eat and drink to avoid bonking or hitting the wall  Using the right fuels to keep you going will make every ride even better.

3. Before you start Eat properly to ensure energy Breakfast well about 1 hour ahead: Suggestions: porridge(carbs), muesli; wheaten bread; pasta; dried fruit; bannanas; tea; coffee Avoid cycling on empty stomach

4. Good old H2O  On rides less than 2 hours long good-old plain H2O is usually all you need to stay hydrated.  You may loose between 2 to 6 pints of water per hour thru sweat…depending  Check your hydration needs by weighing yourself just before and right after your rides.  Try sipping every 15 minutes instead of waiting until you feel really thirsty and chugging it down  Get comfortable with your bottle!  On longer rides consider an energy drink  Water still needs to be replaced in colder weather!!

5. Keeping fed Cycling does burn some fat On rides less than 90-minutes long, your body uses the sugar (glycogen) stored in the muscles and liver for the energy to keep you pedaling. Your body can actually demand more energy than it can get from burning fat, Simple carbohydrates top off your stored glycogen so you never “run out”

6. What to ingest Sports drinks, bars, gels, and chews will help keep you energized for the entire ride. Experiment with different foods/drinks to find out which ones work best for you A rule of thumb is to eat 30 to 60 grams of carbohydrate per hour while riding Eat early, eat often The banana!

7. After Recovery is important Protein helps repair and maintain your muscles Within 30 minutes of finishing your rides, eat a small post-ride meal that includes protein and carbohydrates… energy shake, milk, protein recovery bar, chocolate soy drink, or an egg sandwich.

8. Have Fun! Questions/comments?

9. Dressing for cycling December 2010 Mark Moroney Foyle CC

12. Be comfortable, be happy! Be aware of the weather Wind chill is a factor Dress in layers Remember the extremities..feet/hands Keep warm…keep dry Keep your head warm No cotton..yes polypropylene On longer rides carry spare gloves