Maintaining your bicycle is a routine requirement for a safe ride.
A bicycle which works properly will be ready for any challenge you give it
and will not let you down. However, you need to remember the bicycle
doesn't go far without an engine-You! You power the bicycle. You have
the responsibility to keep the engine running smoothly for an enjoyable ride.
Eat before you are hungry! Drink before you are thirsty! This motto,
a basic philosophy of Effective CyclingTM,
will serve you well while riding.
If you wait until your body sends you signals of thirst or hunger then it is
already too late to maintain your energy levels for an enjoyable ride.
The day before a long ride
Plan to have the traditional high carbo dinner of most cyclists - spaghetti
(or another pasta with a low fat topping). Try adding grated cheese; this will
add some extra salt to the meal and encourage your body to want to drink more.
Some additional salt may be added to the cooking water for the pasta which will
also encourage you to hydrate. You know what is normal hydration for your body.
Try to consume additional water the day before a long, hot ride.
The day of the ride
Do not deceive yourself into thinking that today you will burn off lots of extra
calories so it is okay to consume a larger than normal breakfast. Breakfast
should be consistent with your normal eating habits. A change in what's normal
for your body just before exertion can cause some very unpleasant digestive problems.
Plan to have cereal or pancakes and limit the intake of fats. Avoid caffeine since
it is a diuretic and will cause your body to expel fluids that you will need during
Know your body's limits
Over hydrating prior to the ride will prepare your body so that you can enjoy the
ride. Begin with at least two large (24 oz.) bottles filled with water. Do not use
a sport drink that you have not been consuming regularly. A long ride is not the
time to find out that your system doesn't like them. Fill your water bottles every
chance you can. Always have a minimum of one full bottle. Drink incrementally during
the ride. Consume an entire bottle at least every hour- depending on your body's
normal consumption and the heat/humidity conditions of the day. If you ever feel
thirsty, you are already entering dehydration!
you will want to provide a continuous fuel to your engine. Food choices should be
items which are easily digested. Bananas, grapes (freeze them first for a cool
snack), apples (cut in bite size pieces), and fig bars are traditional choices.
Avoid large amounts of dehydrated fruits as they may counter your hydration efforts.
Also, avoid fatty snacks that are difficult to digest and may counter hydration.
Keep food stops brief
and make them frequent. If you maintain your body consistently through your ride, a
"formal" lunch should not be necessary. You are likely not to want to eat during
the final stage of the ride but it is very important to remember to drink. You want
to be able to enjoy the after-ride festivities and reward yourself for your
accomplishment! Steady and even food and fluids make for a well-running engine
and a great ride!
Reprinted from "Bicycle USA", magazine of the League of American
Bicyclists, Sep/Oct 1997. Effective CyclingTM.
For more information about the League of American Bicyclists, visit
their web site, www.bikeleague.org,
or e-mail them at firstname.lastname@example.org.