El Tour Countdown: Are You Ready?
Whether you’re riding for us in this year’s El Tour de Tucson, or simply want to dust that bike off and get fit again, follow our tips for successful training.
Over the next month we’ll be sharing the views of cycling experts at TriK2 Kallio Koaching, Oro Valley Bicycle and TriSports to help get you shipshape.
Week 1: Nutrition.
You need to eat to train in order to run a race well. Learn to fuel your body. Treat it like a race car: feed your engine appropriately. Because just as your car runs differently on cheaper-grade gasoline, your body performs better the better fueled it is.
You can’t diet and train at the same time! The purpose of this nutritional plan is to make you able to train and race. And although you will naturally lose some weight, this is NOT a diet plan.
Track everything you put in your mouth, and don’t have empty calories. These are ‘junk foods’ that provide no pure nutritional value to your body.
Try to shop the outside aisles in the grocery store. This is where you will find your fresh fruit, vegetables, protein, meat and dairy. You will need to have a good mix of protein to fuel your muscles as well as complex carbohydrates for energy.
Aim to consume 64oz of water per day. Always stay hydrated. Athletes need to consume 24oz of water per hour while training.
Aim for 1500 to 5000 calories per day, depending on your height, weight, BMI and what distance you’re training for.
On average a 125 pound female will need to take in 230 calories per hour during training and racing. A 160 pound male would need to take in 250-300 calories per hour.
Training and racing calories need to be easily digestible and for the most part work better in liquid or gel form. A few options to try are:
Heed, Recoverite, Sustained Energy, Hammer Gel, Endurrolytes Powder, Hammer Bars, Perpetuem, Insurance Caps and Race Caps Supreme;
EFS liquid Shot, First Endurance EFT Electrolyte Drink, Ultragen;
Accelerated, Cytomax Power Bar, Gatorade, Infinit, FLUID, Xood
Supplements: Salt Stick, Endurolytes, sports legs, extreme endurance
Remember: The 29th El Tour De Tucson is on Saturday November 19th.
For more information on taking part, or to donate to Susan G Komen SAZ’s Riders for the Cure, email Julie Evans at Julie@komensaz.org