Recover

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: Sugar confusion

Dear Monique, I am thinking of eliminating sugar from my diet, but can’t find anything to replace my energy drink or gel with, have you come across any products that fit the bill?Soured on Sweets Dear Soured,There seems to be a lot of confusion regarding the best types of carbohydrates that should be consumed during exercise with some sports nutrition products promoted as containing “complex carbohydrates” versus the “simple carbohydrates,” often also referred to as sugars. But classifying a carbohydrate as simple or complex really doesn’t provide the complete picture regarding a

Cycling Nutrition with Monique Ryan: The art of timing

Dear Monique,I have heard from several people over the years that you should not eat after a certain time before going to sleep, and I am wondering, what if any truth there is to this assertion. In other words, is eating before bed more likely to cause those calories to go “unburned?” Conversely, is exercising after eating more likely to result in calorie burning?Thanks,Steven Dear StevenTo keep it simple, if the calories that you consume at night after dinner are in excess of your energy needs for the day, then yes, those calories are likely to be stored as fat. These are calories that

The Feed Zone with Monique Ryan: The road to recovery

With cyclists well into their race season, you likely have your favorite pre-race foods and fluids menu planned out, and are refining your on-bike drinking skills to maximize your race performance. But have you thought about your race recovery nutrition? At this time in the season your nutritional focus should be on nutritional strategies to improve race performance, and proper recovery so that you are prepared for your next race. Your training is likely focused on intensity, with a reduced training volume as you prepare for an upcoming race. Proper recovery is especially important if you