Race nutrition strategies for road cycling 🏆🚴♂️
Performance fuelling strategies for the bike.
UCI Sports Nutrition Project: Race Nutrition for Road Cycling
Study Details
This new review from the UCI Sports Nutrition Project highlighted recommended intakes of carbohydrate for training/racing intensity 🥯
Plus, outlined details of a low residue diet that can help to reduce GI symptoms in the few days prior to competition 🌾📉
Here are the key details ⬇️
Key Findings
Recommended Carb Intakes 📝
🚴♂️ = Amateur male cyclist (75 kg, 180 cm, 29 yrs)
🚴♂️🏆 = Pro male cyclist (67 kg, 180 cm, 29 yrs)
🚴♀️ = Amateur female cyclist (61 kg, 165 cm, 25 yrs)
🚴♀️🏆 = Pro female cyclist (53 kg, 165 cm, 25 yrs)
1hr easy spin
🎯 0–30 g/hr
🚴♂️ Avg power: 170 W (4.4–7.8 g/kg)
🚴♂️🏆 Avg power: 190 W (4.6–8.0 g/kg)
🚴♀️ Avg power: 130 W (4.4–7.8 g/kg)
🚴♀️🏆 Avg power: 150 W (4.5–8.0 g/kg)
3hr endurance training
🎯 60 g/hr
🚴♂️ Avg power: 200 W (9.4–13.6 g/kg)
🚴♂️🏆 Avg power: 220 W (9.8–14.2 g/kg)
🚴♀️ Avg power: 150 W (8.5–12.0 g/kg)
🚴♀️🏆 Avg power: 170 W (9.0–12.5 g/kg)
Race intensity (4–5hr)
🎯 90 g/hr
🚴♂️ Avg power: 240 W (18–19 g/kg)
🚴♂️🏆 Avg power: 260 W (19–21 g/kg)
🚴♀️ Avg power: 170 W (12–16 g/kg)
🚴♀️🏆 Avg power: 190 W (12.8–16.8 g/kg)
Grand Tour stage (4.5–5.5hr)
🎯 90–120 g/hr
🚴♂️🏆 Avg power: 280 W (24.2–25.4 g/kg)
🚴♀️🏆 Avg power: 210 W (17.1–20 g/kg)
Low Reside Diet 🍽️
(✅ = permitted, ❌ = limit or avoid)
Starchy carbs 🍞
✅ White rice, white pasta, rice noodles, refined cereals (e.g. cornflakes, rice krispies), peeled and cooked potatoes, carrots, pumpkin
❌ Brown rice, whole grain pasta, cooked and cooled pasta, whole wheat bread, oats, bran cereals
Fruits 🍌
✅ Ripe bananas, apple sauce, peeled and seedless peaches, pears, melon
❌ Dried fruits, fruits with skin or seeds
Vegetables
✅ Beetroot, asparagus, tomato sauce (skins removed)
❌ Raw vegetables (e.g. broccoli, cabbage, corn, onions, celery), tomato skins
Protein 🍗
✅ Skinless chicken, turkey, fish, lean beef, eggs, tofu, shellfish, smooth peanut butter
❌ Fatty meats, fried meats, legumes, crunchy peanut butter, high lactose intake (limit milk)
Other carbohydrates 🥞
✅ Plain cakes, pancakes, jelly, custard, sweets/candies
❌ Popcorn, wholemeal biscuits, chocolate with nuts or fruit
Reference
https://journals.humankinetics.com/view/journals/ijsnem/36/3/article-p215.xml
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