Coach Hughes provides guidance on what to eat, why, how, and how much for distances from metric centuries (62 miles; 100 km) to 24-hour events -- and beyond. He lays out how to estimate your hourly energy needs, discusses which kinds of fuel power your slow-twitch and fast-twitch muscle fibers, and why this is important. He provides guidelines on how much to eat, the sources of the carbs, protein and fat that your body needs, and even provides a chart breaking down many common cycling foods into their component parts and percentages. He also discusses the latest research on hydration, how to calculate your “sweat rate” and how best to replenish your electrolytes to avoid both dehydration and hyponatremia.
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