Fuel for Cycling

In addition to muscular and cardiovascular training, a healthy balanced diet is an essential ingredient in your preparation for the event.  The following recommendations will greatly aid your performance and improve your recovery time.

Chicken Pasta - Healthy High Carbohydrates1.    Eat plenty of complex carbohydrates

Whole grain or starchy foods:

100% whole grain pasta
100% whole grain bread
100% whole grain cereals

Beans                            Lentils
Brown rice                     Oatmeal
Legumes (root veg)      Sweet potatoes

2.   Lean Proteins

Protein is essential for recovery

Chicken & turkey breast
Eggs/egg whites (one yolk for every three whites)
Fish (tuna, salmon, cod, haddock, shark!)
Lean red meats (sirloin or fillet steak)
Low or non-fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

3.      Fibrous carbohydrate

Fibrous carbohydrates regulate your metabolism

Apples              Broccoli                   Cucumber         Peaches
Bananas          Brussel sprouts       Grapes              Peas
Blueberries      Carrots                     Green beans    Oranges
Asparagus       Cauliflower               Lettuce              Mushrooms
Pears               Peppers                   Plums                Raspberries
Salads             Spinach                    Tomatoes          Pasta Sauce

4.    Healthy fats

These healthy fats will help you burn bad fats

Fish oils             Natural peanut butter    Olive oil
Flaxseed oil       Nuts and seeds            Olives

The trick to a healthy diet and life style is to COMBINE at least ONE of these 4 foods with every meal.

ie, brown rice + mixed green salad + salmon.

It is often hard to get enough good fat into your diet so an essential fat or fish oil supplement is advised.

Try to eat within 20 minutes of completing a training session.

Remember you will need to eat more than the recommended daily intake of calories (2000 for women and 2500 for men), depending on how fit you are, your training schedule, your job and your body weight.

Eating a combination of these food will allow you to train harder and for longer.  If you eat too many junk foods you’ll run out of energy within an hour or so.

Also, if you have put a few pounds on over the Christmas period then this nutrition plan will help you get back into shape. Remember cycling is much easier when you are not carrying too much excess weight.

So focus on your nutrition plan and be in great shape. Not only will you fly up the hills but you’ll be ready for the next one.

It’s that easy.

If you need any help or advice, please email Mike on cycling@zeusevents.co.uk and we will put you on the right road to having a wonderful experience completing the Rybrook BMW Worcester Classic Bike Ride.

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