Cycling (track, mountain, road, BMX)
What are the characteristics of cycling events?
Cycling is a periodic sport involving cyclical pedaling movements of the lower limbs. It requires athletes to possess qualities such as speed, endurance, strength, and agility, as well as traits like intelligence, decisiveness, and strong willpower. Cyclists must have good balance, precise spatial awareness, strong leg power, cardiovascular and pulmonary function, as well as excellent aerobic and anaerobic metabolic capabilities.
How much energy do cyclists consume?
Cycling ranks among the top in energy expenditure alongside triathlon and cross-country skiing in sports. Internationally, the average daily energy intake of cyclists ranges from 3,500 to 6,000 kcal. Calculated by body weight, road cyclists should consume at least 65 kcal per kg of body weight per day, while track cyclists should consume at least 60 kcal per kg of body weight per day. Riders in the Tour de France have the highest energy intake, averaging 5,800 kcal per day, with peak daily intake reaching up to 7,600 kcal during long-distance stages (300 km). Top Chinese cyclists have moderately high daily energy supply: 3,700–4,700 kcal for track cycling (average 4,200 kcal), and 4,700 kcal or more for road cycling.
What are the nutritional recommendations for cyclists before training and competition?
Pre-competition preparation: During this training phase, excessive carbohydrate intake can improve energy efficiency and promote post-exercise muscle glycogen resynthesis. Glycogen loading is a classic method to restore glycogen reserves to pre-exercise levels or even higher.
(1) Glycogen Loading
Cyclists are advised to consume high-carbohydrate foods, with the proportion of carbohydrates in daily energy intake used as a reference, but the absolute amount of carbohydrates consumed is more important. If carbohydrates account for 70% of dietary energy, athletes may consume over 1 kg of carbohydrates, with estimated energy intake reaching 6,000 kcal.
(2) Pre-competition Dietary Recommendations
The following are foods with different glycemic indexes for athletes to choose from:
Foods with a glycemic index between 115 and 90 include: maltose, glucose, corn muffins (with low amylose), rice cakes, French baguette.
Foods with a glycemic index between 89 and 80 include: puffed rice, golden rice (with low amylose), glutinous rice (with high amylopectin), instant rice noodles, instant potatoes, boiled cassava with milk.
Foods with a glycemic index between 79 and 70 include: broad beans, green chickpeas, pumpkin, honey, sorghum, watermelon, carrots, millet, white wheat bread, puffed wheat, instant cream wheat, breakfast coffee, microwave/french-fried potatoes, popcorn, roasted corn pieces, corn (flakes) porridge, bread, whole wheat fast food bread, refined white bread, biscuits, kale with banana.
Foods with a glycemic index between 69 and 60 include: whole wheat bread (high fiber), cornmeal, barley bread, sucrose, pigeon peas, cassava, fruit peel, unripe (steamed) bananas, ice cream, instant rice, whole rye bread, oat bread, jam pie, white cake, croissant, hamburger buns, crispbread, durum wheat bread, mixed (oat)meal bread, nutritious cereal breakfast, cream of wheat, milk tapioca, rolled barley, oatmeal, crushed wheat porridge, beverages (such as orange juice wine), soft drinks (such as Fanta), raisins, seedless grapes (fresh), pineapple, rock melon, beetroot, canned apricot juice, potatoes, steamed/mashed potatoes, mashed potatoes, black bean soup, green bean soup (canned).
Foods with a glycemic index between 59 and 50 include: rice, purple rice, potatoes (boiled/roasted), sweet potato, yam, taro, buckwheat, sweet corn (ears), rice noodles, seedless raisins, bananas, mangoes, papaya, citrus juice, orange juice, orange juice, homemade cookies, popcorn beans.
Foods with a glycemic index between 49 and 40 include: lactose, chocolate, low-fat ice cream, cream starch (fruit) jelly, (frozen) green beans, mixed beans (canned), nuts, pasta, Italian cheese dumplings, barley pancakes, crushed wheat porridge, oranges, grapefruits, oranges, grapes (fresh), apple juice, grapefruit juice, pear juice, pineapple juice.
Foods with a glycemic index between 39 and 30 include: mixed beans, large dried peas, yellow soybeans, wontons, egg noodles, Italian fine spaghetti, rye kernels, wheat kernels, nutritious (coarse) flour, unripe bananas, dried apricots, skim milk, chocolate sweet milk, yogurt, corn porridge, tomato soup.
Foods with a glycemic index between 29 and 20 include: barley kernels, green beans, red beans, black beans, dried peas, dried beans, green beans (yardlong beans), lentils, sausages, fresh peach juice, grapefruit, plums, cherries, fructose.
Foods with a glycemic index between 19 and 14 include: soybeans, peanuts, low-fat milk (with sweeteners), canned soybeans, rice bran.
This post has been synced to the Weibo account of Bicycle—Ado.