recipes

Book Excerpt: Grilled Sea Scallops recipe from The Athlete’s Plate

Editor’s Note: The following recipe is adapted with the publisher’s permission from The Athlete’s Plate: Real Food for High Performance by Adam Kelinson. The book guides cyclists from grocery store to kitchen, explaining how to buy and prepare organic, earth-friendly foods that benefit performance. The Athlete’s Plate is available in bookstores, bike shops, and online […]

Cycling Nutrition with Monique Ryan: How cycling could affect bone density

It is not unusual during a full season of racing to hear about a pro cyclist or two breaking a clavicle or other bone in a multi-rider pile-up. But is there something inherent to cycling that increases your risk for developing a break when you hit the pavement hard? A growing body of research indicates that being fit through cycling training alone does not guarantee optimal bone density. Cycling only may be bad for your bones.

Cycling Nutrition with Monique Ryan: Eating right for those long rides

With the arrival of spring and warmer weather for many North American cyclists, longer weekend rides are an enhanced and improved part of the training plan. While you may be wisely planning on carrying plenty of sports drinks and gels for the ride itself, what you eat in the hours before and the day before the ride can also provide an important nutritional boost. Ideally, any long ride begins with adequate fuel stores, namely muscle glycogen, liver glycogen, and even adequate muscle fat or triglyceride levels. Chances are most all of us are beginning this phase of training with more than

Cycling Nutrition with Monique Ryan: Food on the fly

Many pros traveled to warmer environs early this in 2007 for early seasonteam training camps and plenty of quality miles on the open road. You mayalso have your own travel plans sometime over the next few weeks, in orderto train and get a jumpstart on your own race preparation. Chances arethat this cycling vacation includes plenty of restaurant eating, includingthe fast food, diners, and a variety of ethnic cuisines. Like the proswho have plenty of roadside eating experience, you too can make good foodchoices and prevent greasy platter predicaments that would normally thwartyour body

Cycling Nutrition with Monique Ryan: Preparing for Race Day

Your race day nutritional preparation should be specific and well thought out so that when you arrive to the start line you are both optimally fueled and confident that your food and fluid choices are tolerated through the intensity of racing. Depending on the distance of your race, what you eat in the 24 to 48 hours before race day can allow you to maximize the muscle glycogen content of your trained muscles- an important fuel source at any racing intensity. Often referred to as “carbo-loading” this strategy is simply tapering or resting for the race as your training programs dictates and

Cycling Nutrition with Monique Ryan: Supplements, recovery and caffeine

Carbohydrate supplements Hi, Monique,Thanks for the info you pass along in your articles, they really help in trying to sort through the tons of info that’s out there on sports nutrition. One quick question for you, though: You refer to a "high-carbohydrate supplement" in your article; can you give me one or two examples of a supplement and what amount of carb/kg you would recommend for consumption one hour before training? Thanks.Peter Hi, Peter,Many of these high-carbohydrate supplements can be consumed in the hour before exercise for a handy source of pre-training fuel. They can