cycling
          EaTing FoR youR spoRT
          youR spoRT:
          cycling is a sport to be enjoyed at any age, and can range 
          from fun recreational rides to highly competitive amateur or 
          professional races and events. When it comes to competitive 
          cycling, most training and events revolve around road cycling, track 
          cycling, mountain biking or BMX racing.
          Most competitive cyclists tend to specialise in one type of riding for training 
          and competition. However, some enjoy the variety and interest of training 
          and competing in several types of cycling. This nutrition advice sheet is aimed for 
          those who compete and train at recreational level. Elite competitors have different 
          nutritional requirements than discussed below.
                                                                                                                                                      
          Road cycling                                   TRack cycling                                  MounTain Biking 
          Road cycling is an endurance sport             Track cycling races vary in time from          Mountain biking commonly includes 
          with frequent changes in tempo where           10 seconds to 45 minutes and as such,          downhill, cross country and 4 cross 
          riders push themselves to full exertion        riders need both explosive power and           races. Race times range from a speedy 
          in attacks, sprints and chases.  Training      endurance. Generally this means that           2 minutes to an intense few hours.
          includes many hours of cycling with            track riders carry slightly more muscle 
          interval speed sessions to enable riders       than road cyclists. There are a huge           BMX Racing 
          to change pace when required.                  number of events that are included 
                                                         in track cycling, some individual, and         BMX racing has similarities to motor-cross 
          Although road cycling is classed as            some group. Examples include time              racing with riders racing a short circuit 
          an individual sport, riders are usually        trials, points races, scratch races, the       on a set track. Races typically last 40-60 
          required to work as a team. Road races         Madison and the Keirin Races.                  seconds with heats, semi-finals and finals.
          are either single day events, multi-
          stage races over several days, or tours, 
          sometimes over 20 days long. Road 
          race courses tend to be the distance 
          from one landmark to another, or consist  
          of one or multiple loops.    
          TRaining diET:                                  after training to provide instant energy       and avocado. Try to use unsaturated 
          Cyclists need a balanced and varied             for training or help re-fuel the body          vegetable oils like canola, olive and rice 
          diet daily, including:                          quickly ready for the next training            bran in cooking rather than butter. 
          -  Fruits and vegetables – aim for variety      session.                                       Despite some fats being healthy, others 
            of colours                                                                                   are unhealthy and can damage both 
          -  Breads and cereals – pasta, rice,            This may include jellybeans, sports drinks,    short and long term health. These fats 
            bread, rolled oats, breakfast cereal,         gels, bagels, wholemeal bread, white           include saturated fat and trans fats and 
            kumara, potatoes, noodles                     bread, baguette, brown rice, carrot,           are found in animal products (white fat 
          -  Low fat dairy products -  including          baked potato, watermelon, pretzels,            on meat, skin on chicken) and in some 
            milk, yoghurt and cheese                      rice bubbles or cornflakes.                    processed foods. Aim to keep these to  
          -  Lean meat, fish, chicken, eggs and                                                          a minimum.
            other protein rich foods like tofu  
            and pulses                                    pRoTEin                                        All fat is high in energy (i.e. high in 
          -  Healthy fats like vegetable oils, nuts,      Protein rich foods are also essential for      calories / kilojoules). As a lean physique 
            seeds and avocado                             good health and sporting performance.          is often important in cycling, for some 
                                                                                                         people it will be important not only 
          caRBoHydRaTEs                                   Aim to include lean meats, skinless            to keep unhealthy fats to a minimum, 
                                                          chicken, fish, eggs, low fat dairy products    but also to include only small amounts 
          Carbohydrate is the main source of              and/or vegetarian protein alternatives         of healthy fats. This often means 
          fuel needed by cyclists during training         including tofu and pulses (e.g.                consuming a tablespoon of nuts rather 
          and competition. The amount of                  chickpeas, kidney beans, lentils).             than a whole bag, and a slice or two of 
          carbohydrate needed will depend on              Having protein at each meal and                avocado not the whole thing!
          the intensity and duration of training          some snacks will help you achieve an 
          and races. To optimise training,                adequate protein intake. For optimal           FRuiT & VEgETaBlEs 
          carbohydrate intake should be                   muscle recovery, it is ideal to include        Fruits and vegetables are vital for cyclists 
          consumed over the day to provide                some protein as well as carbohydrate           as they provide essential vitamins and 
          fuel before and during workouts and             after training. Liquid breakfast drinks, low   minerals as well as antioxidants to keep 
          recovery afterwards.                            fat milk, yogurt, smoothies and creamed        in top shape and health. Aim to include 
                                                          rice are great options at this time,           all colours (red, orange, purple, green 
          During the day and before training              particularly after a long training session.    and white) of fresh or frozen vegetables 
          cyclists should aim to include low                                                             or fresh, frozen or dried fruits at most 
          glycemic index (GI) carbohydrate rich           FaTs                                           meals and snacks. 
          foods as the base of most meals and             Including a small amount of healthy 
          snacks. These carbohydrate foods                fat in your diet is essential for good         HydRaTion 
          provide excellent fuel for training. This       health. Fat provides your body with an         Good hydration strategies are imperative 
          includes many oat based cereals,                important range of vitamins and a small        for good health and performance. Fluid 
          grainy bread, basmati rice and pasta.           amount is needed to keep all the cells in      needs are dependent on the length 
          To optimise recovery after training,            your body working properly.                    of the cycle and the environmental 
                                                                                                         conditions on the day including the 
          athletes should consume carbohydrate            Aim to include small amounts of a              temperature and humidity (see hydration 
          rich foods during and/or immediately            variety of foods such as nuts, seeds           advise sheet for further details). 
         a saMplE onE day MEal 
         plan FoR a cyclisT
         BREakFasT:                                     NUTRITION PROFILE:
         3-4 hours before the ride:                     RacHEl MERcER 
         • Hot oats or wholegrain cereal with 
           fresh or canned fruit, and low fat 
           milk                                         Why do you think nutrition is 
         Top up 1 hour before the ride:                 important for you?
         • Wholegrain toast with peanut butter
                                                        I think nutrition is important for 
         duRing TRaining:                               cycling because of the long and 
         If ride is longer than 60 minutes aim          hard distances that we cover in 
         to consume carbohydrate rich foods             training and racing and the fact that 
         e.g. sports drink, jellybeans or white         we need a lot of energy to be able to 
         roll with honey                                perform under these conditions. Good 
                                                        nutrition helps my body feel better and 
         REcoVERy:                                      therefore helps my performance.
         • After intense training consume some 
           carbohydrates immediately e.g.               What is your favourite training snack? 
           sports drinks, jellybeans, pikelet, 
           crumpet, baguette, white roll, ripe          I generally don’t eat a lot when I am training. If 
           banana, watermelon or dates                  I had to choose I would say a banana because 
         • To improve recovery it is                    it’s a good source of energy and easy to eat. But 
           recommended to consume some                  the one thing I do need is a good sports drink that 
           protein about 20 minutes after               tastes good and keeps me going.
           finishing training e.g. pottle of 
           yoghurt, glass of milk or home made 
           recovery shake with low fat milk, 
           yoghurt, fresh fruit and/or frozen                                                  coacHEs nuTRiTion Tip
           berries                                     kEy Foods FoR a  
         • Water                                       cyclisT’s panTRy                        Eddie Bright - coach and director 
         luncH:                                                                                for cyclosport women’s racing team
                                                            UNCLE TOBYS Rolled Oats
         • Pasta salad with tuna and                   
                                                            Wholegrain bread                   Cyclists must fully realise the importance 
           vegetables OR                                                                      of appropriate recovery. My riders follow 
                                                            Pasta, rice, couscous, MAGGI    
         • Wholegrain sandwich with lean                                                      a comprehensive recovery programme 
           meat and salad                                    noodles                           after racing and competition. A 
                                                            Low fat crackers
                                                                                              recovery type drink immediately 
         aFTERnoon TEa:                                     Canned fish                        after exercise ensures that they are 
                                                                                              recovered and ready to race either 
                                                            Potatoes and kumara
         • Low fat yoghurt and a piece of fruit                                               later that day in a second stage or the 
           OR                                               Creamed rice
                                                                                              next day. Additionally the riders use a 
         • MILO with low fat milk and a piece               CARNATION Light & Creamy           night time recovery drink containing 
           of fruit OR                                 
                                                             Evaporated Milk                   magnesium, zinc and protein which I 
         • Dried fruit and nuts                             MILO Energy Food Drink             believe greatly assists the muscle repair 
                                                                                              process. 
                                                            Nuts and seeds
         dinnER:                                       
                                                            Muesli bars
                                                                                              kEy coMpETiTion/RacE 
         • Baked new potato with skin on or                                                    Foods
           a baked kumara, grilled steak and 
           vegetables OR                                kEy Foods FoR a                            Sports drink
         • Chicken stir-fry with vegetables and         cyclisT’s FRidgE                       
                                                                                                   Cereal bar
           basmati rice                                                                        
                                                                                                   Flavoured milk drink for recovery
                                                            Frozen vegetables                  
         nuTRiTionisT’s noTE                                                                      Bananas
                                                            Frozen berries                     
         This meal is a general example only.           
                                                            Low fat milk and yoghurt
         It should be altered to suit individual        
                                                            Hummus
         energy requirements depending on               
         age, gender and training load.  For                Cottage cheese
                                                        
         those who train at an elite level and/             Lean meat and         
         or twice or more a day additional              
         pre training snacks and post training               chicken, fresh fish
                                                            Fresh fruit and       
         recovery food/drinks will be required.         
         Contact a Sports Dietitian for guidance.            vegetables
          coMpETiTion day                                 way to add extra carbohydrate during           spEcial issuEs and 
          EaTing                                          a race, but when cycling for over 2 or 3       REquiREMEnTs FoR cycling
                                                          hours it is often easier to include some       • Many cyclists strive to be lean in order 
                                                          solid carbohydrate as well as liquid              to gain an advantage especially 
          BEFoRE:                                         forms. Suitable carbohydrate rich snacks          on hill climbs. To reduce body fat, 
                                                          include ripe bananas, jellybeans, white           you need to be taking in less energy 
          Aim to consume a familiar carbohydrate          roll or white bread with jam or honey,            (calories/kilojoules from food) 
          rich breakfast like hot oats, cereals or        baked fruit bars, dates, rice crackers,           each day than you are expending 
          grainy toast 3-4 hours before the race.         rice cakes and sports bars. Again,                (calories/kilojoules burnt by everyday 
          Be sure not to try anything new on race         practise with these in training to see how        living and training). Fat loss should 
          day as any change from your normal              well they suit you.
          fibre intake may lead to tummy troubles                                                           be slow and steady and dramatic 
          before or during your race!                     aFTER                                             food reduction should definitely be 
                                                                                                            avoided. 
          To promote optimal performance                  Helping your body to recover quickly after a   • If you are aiming to lose body fat, 
          cyclists are advised to consume a               race is essential, particularly if you have had   firstly look at how much fat you are 
          carbohydrate snack 1 hour before the            multiple races in a day or are competing          consuming in your diet, and aim 
          race e.g. a glass of fruit juice, a baked       on consecutive days. Immediately after            to reduce it. Then, see if you can 
          fruit bar or a piece of wholegrain toast        a race, have a carbohydrate snack.                eliminate any unnecessary  calories 
          thinly spread with peanut butter.               For example white sandwich with jam               / kilojoules from foods that you may 
                                                          or honey, rice cakes, jellybeans, ripe            consume e.g. sports drinks when 
          duRing                                          banana, pikelets with honey, crumpets             you’re not training, picking when 
          Using a sports drink for hydration during       with jam. To improve recovery it can be           you’re not hungry, eating more 
          a race will provide both carbohydrate           helpful to include protein as a recovery          carbohydrate than you need during 
          and electrolytes including sodium (salt)        snack after exercise e.g. yoghurt,                training, eating more protein (e.g. 
          which will be lost in sweat.                    creamed rice and low fat milk. Remember           lean meat, chicken and fish) than 
                                                          to recover any fluid losses that haven’t          you need. Monitor any changes 
          When racing for more than 60 minutes            been covered during the race.                     you make to see if there are any 
          your carbohydrate stores (glycogen)             Most importantly, have a plan before              changes in performance.  
          are likely to be running low. Additional        race day and try out nutrition strategies      • Practise eating and drinking on your 
          carbohydrate is therefore needed to             on your training rides. Endurance                 bike. It’s also helpful to practise 
          provide fuel for the remainder of the           athletes should seek advice from a                changing your drink bottles and 
          race and help prevent fatigue. Aim for          sports dietitian / accredited sports              mastering the art of receiving food 
          30-60g carbohydrate/hour.                                                                         items from support vehicles whilst 
                                                          nutritionist to estimate how much fluid 
          Sports drink and gels can be a useful           and carbohydrate you need for racing.             riding before a race.
              ToRTEllini WiTH cHickEn & goaT FETa
              serves 4
              2 tsp MAGGI Garlic Stock Powder             • Add stock powder to a large pot of           analysis                   per serve
              300g pkt fresh tortellini                     boiling water. Add tortellini and boil for   Energy (kJ)                1499
              6 cups sliced vegetables e.g. carrot,         3-5 minutes. Add vegetables and boil for  
                                                            a further 4 minutes.                         Carbohydrate (g)           31
                red pepper, onion, courgette                                                             Protein (g)                33
              2 skinless chicken breast fillets, cooked   • Drain tortellini and vegetables, retaining   Fat (g)                    12
                and shredded                                200mL of the liquid. Bring liquid to the 
              1 pkt MAGGI Tasty Cheese Sauce Mix            boil, remove from heat, add sauce mix        Calcium, Fibre, Vitamin C
              100g goat feta, crumbled                      and whisk until smooth.
              chopped fresh herbs to garnish              • Add chicken to tortellini and vegetables. 
                                                            Pour over sauce and mix gently to 
                                                            combine. Serve immediately with feta 
                                                            cheese crumbled over top. Garnish with 
                                                            chopped fresh herbs.
                     This recipe is from the Fit Food for Winners cookbook. To order your copy, visit www.nestle.co.nz.
    For more information and to obtain further copies 
    of any of the Eating for your sport nutrition advice 
    sheets, visit www.nutrition.nestle.co.nz  
    or www.mish.org.nz
    © nestlé new Zealand limited & Millennium institute 
    of sport & Health 2009. issued october 2009