Wellness, Wealth & Mindset Weekly (#041)

Introduction

Are you a cyclist over 40 looking to improve your performance, enhance your recovery, and make your rides more enjoyable? If so, you've come to the right place. In this comprehensive guide, we will delve into the vital aspects of fueling strategies for cyclists, with a particular focus on those in the 40+ age group. I'm Neil, a cycling coach and health consultant, and I'm here to help you unlock your potential on the bike.

Whether you're a long-time subscriber or a newcomer to our blog posts, we appreciate your support and are excited to share this valuable information with you.

1. Pre-Ride Fueling

Before you hit the road, it's essential to pay attention to your pre-ride fueling. A well-rounded breakfast and proper hydration are key. Here's what you should consider:

• Hydration: If you're planning to ride in hot weather or for an extended period, start hydrating a few days in advance. In the summer, staying well-hydrated is critical. Consider adding electrolytes to your drinks to replenish lost salt during hot rides.
• Breakfast: Your breakfast should be rich in carbohydrates, ideally 1 to 2 grams per kilogram of your body weight. For example, an 80-kilogram rider should aim for 80 to 160 grams of carbohydrates. A bowl of porridge, bananas, and honey can provide these carbs. For longer rides (4-5 hours), add protein to your breakfast to protect muscle tissues and facilitate adaptation during training.
• Timing: Consume your breakfast 2-4 hours before the ride, adjusting based on the ride's intensity. For intense events, like sprints or crits, ensure you have at least 4 hours between breakfast and the event to prevent discomfort.

2. In-Ride Fueling

During your ride, maintaining a proper fueling strategy is crucial. Your body can only store enough carbohydrates for the first hour of your ride, so it's important to start fueling right away. Here are some in-ride fueling tips:

• Carbohydrate Consumption: Aim to consume 1-2 grams of carbohydrates per kilogram of body weight per hour. Start with around 60 grams per hour to build up your tolerance. It may feel uncomfortable at first, but gradually increasing your carb intake will help.
• Preferred Sources: Consider using carbohydrate drinks for convenient fueling. Personal preferences vary, but options like skyrkr are highly effective, offering up to 90 grams of carbohydrates. Energy bars and gels can complement your carb intake.
• Trial and Error: Experiment with different products to find what works best for you during training. Stick with these products for events like sportives to ensure consistent and efficient fueling.
• Consistency: Fuel your body similarly on training rides as you would during sportives or events. This consistency will improve your overall riding efficiency and prevent post-ride depletion.

3. Post-Ride Recovery

The post-ride recovery phase is critical, especially for cyclists over 40. Replenishing with carbohydrates and protein within the first 20 minutes after your ride is essential. This combination aids in muscle repair and glycogen replenishment. Consider these post-ride recovery strategies:

• Nutrient Timing: Consume about 20 grams of high-quality protein and 20 grams of carbohydrates within the first 20 minutes post-ride. A tuna sandwich or a recovery drink like Science and Sport Rico can provide the necessary nutrients.
• Meal Options: Follow up with a balanced meal that includes pasta and tuna to restore lost carbohydrates and protein.
• Aging and Muscle Loss: As we age, muscle loss becomes more significant. Proper nutrition is essential for repairing and maintaining muscle strength. Don't just recover from your last ride; prepare for your next one.

Conclusion

For cyclists over 40, proper fueling strategies and post-ride recovery play a crucial role in improving performance, maintaining muscle strength, and ensuring long-term riding enjoyment. By paying close attention to your nutrition, you can ride stronger, longer, and with more efficiency. Experiment with different products, find what works for you, and maintain consistency in your fueling practices.

If you're looking for more tips and guidance, don't forget to check out my free "Eat to Ride" guide for further insights on optimizing your nutrition strategy.

We hope you found this guide helpful in your quest to become a better and more efficient cyclist. Share your thoughts and preferences for fueling in the comments below, and if you're enjoying our content, don't forget to like and subscribe. Here's to more enjoyable, successful, and energized rides for years to come.

Whenever you're ready, there are 3 ways I can help you:

1. Our Group Cycle Lean Project: Get leaner and climb faster within our membership program. Try it for the first 14 days for FREE.

2. Personalized One-on-One Coaching: Explore our tailored coaching options designed to help you reach your goals. Book a call to discover the perfect coaching plan for you.

Plus, take advantage of our 14-day FREE trial that got Duncan started. You can experience first-hand what my paid clients enjoy and finally see the results you’re been looking for.PLUS…The best part? It won’t cost a penny.

3. Elevate Your Coaching Experience: Schedule a one-on-one coaching call to receive dedicated support in achieving your goals, complete with personalized guidance and insights.