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.
This is the final article in Coach Hughes’ trilogy on distance riding, which includes Beyond the Century and Mastering the Long Ride. Together, this trilogy is a great resource for cyclists interested in “going the distance.” The entire set is available in a cost-saving Endurance Training and Riding -- 3-Article Bundle.
Nutrition for 100K and Beyond also is one of four articles in Coach Hughes’ indispensable cost-saving Preventing Cycling Ailments Bundle.
Note: this is an eArticle. Your purchase will be stored as a PDF file in your customer account on the website for downloading and printing.