Header 3: Testing Food for Optimal Performance
In a recent column, Coach John Hughes discussed the mistakes he made in his 1979 1200 km Paris-Brest-Paris (PBP) race, including nutrition mistakes. In this follow-up, Hughes explores other nutrition mistakes, drawing from his own experience. One mistake he made during PBP was not testing his planned nutrition before the event. Hughes had planned to eat primarily sandwiches with crusty French bread during the race, but developed mouth sores and couldn’t tolerate the bread. He realizes now that he should have tested this nutrition plan on a training ride beforehand to ensure it was easy to digest and worked well for him.
Header 3: The Importance of Carbohydrates
Another nutrition mistake Hughes made in the past was not eating enough carbohydrates during a long-distance ride. He recalls a double century ride in the 70s where he didn’t have access to proper food options and ended up eating sardines, which didn’t give him enough energy and were hard to digest. Hughes now understands the importance of consuming carbohydrates during endurance events to fuel the body.
Header 3: Regular Eating for Endurance
Hughes also acknowledges the mistake of not eating regularly during long rides. Because he couldn’t tolerate the French bread during PBP, he didn’t eat much between aid stations, making the sections feel even longer. The American College of Sports Medicine recommends consuming 25 to 60 grams of carbs per hour after the first hour of exercise, depending on body size. Regular eating helps maintain energy levels and prevents bonking, a condition where the body runs out of glycogen stores.
Header 3: The Dangers of Bonking
Bonking, or glycogen depletion, is a common issue among endurance athletes. Hughes shares his experiences of bonking during the Lassen DC and the Colorado Triple Bypass rides. During the Triple Bypass, he didn’t eat at the base of Loveland Pass to avoid climbing with food in his stomach, but ended up feeling hungry and depleted during the long ride down. Hughes emphasizes the importance of consuming enough calories and carbohydrates during long rides to prevent bonking.
Header 3: Electrolyte Drinks and Hydration
Hughes recalls the limited options for electrolyte drinks in the 70s and 80s, with products like Gatorade containing insufficient sodium levels. He suggests a homemade sports drink with the right electrolyte balance. He also warns about the dangers of overhydration, which can lead to dilutional hyponatremia. On the other hand, dehydration can also negatively impact performance, so it’s important to drink enough without overdoing it. The American College of Sports Medicine recommends not exceeding a 2% change in body weight due to hydration.
Header 3: Real Food vs. Sports Nutrition
Hughes points out that in the 70s, sports nutrition options were limited. He shares his personal experiences with Logan bread, Pepperidge Farm cookies, and Power Bars, and expresses his preference for real food. Research now supports the notion that regular food can be just as effective as sports nutrition products for fueling endurance activities. Hughes recommends finding what works best for each individual through experimentation.
Header 3: Recovery Nutrition
Lastly, Hughes discusses the importance of recovery nutrition. He recalls a camping trip where he shared Wheat Thins with another cyclist, realizing the benefits of a salty and tasty snack to replenish sodium levels. Hughes emphasizes the role of protein for older riders and the timing of recovery nutrition to optimize recovery and muscle repair.
In conclusion, Coach John Hughes reflects on his past nutrition mistakes and offers valuable insights for endurance athletes. From testing food before an event to consuming enough carbohydrates and electrolytes, Hughes emphasizes the importance of proper nutrition for optimal performance and recovery.
Original Story at www.roadbikerider.com – 2023-09-22 03:13:21
