PURE Sports Nutrition was born a decade ago, Marewa saying “my brother Simon and I found there was a noticeable gap in the nutrition market. We were both competitive road cyclists at the time, and we couldn’t find nutrition that we didn’t have to force down while training and racing.”

Tapping into Marewa’s sports nutrition knowledge the pair spent over a year researching and prototyping products. Their ethos was simple, what if they put aside pricing and used solid science and only the best ingredients, to formulate a sports drink? The answer was the beginning of a range that was both enjoyable to drink and of the highest quality. 

Still to this day, every PURE Sports Nutrition product is formulated by Simon and Marewa themselves and vigorously tested by countless numbers of athletes. By the time a product hits the shelves it has well and truly passed the performance test. 

It’s important to remember all sports nutrition starts well before race day.

“We always suggest you try your nutrition in training, experiment and find what works best for you, there shouldn’t be anything new on race day” Marewa emphasised.

In the Days Leading Up To A Race Or Major Event

Use the valuable days leading up to an event to get the most out of your performance. What does this look like? Beet loading from 5 days out. One pouch of PURE Beet Endurance contains 1.6kg of concentrated beet juice, which helps increase blood flow around the body helping more oxygen and nutrients to get to exercising muscles. The freeze-dried powder is super versatile to fit into your day as it mixes easily in fluid.

Prioritising carbohydrate supply (up to 12g/kg/day depending on race duration and gender) helps preload muscle glycogen, allowing you to maximise your endurance stores. Starting any event well hydrated is also a simple yet often overlooked area of nutrition, drinking sports drink in the lead up (PURE Electrolyte Hydration for carbs or PURE Electrolyte Hydration Low Carb for without for example) helps absorb the fluids into the body and ensure electrolyte stores are well balanced.

On Race Day

Fuel early. Fatigue often kicks in before fuelling so begin your nutrition 15 minutes before the starter gun. It doesn’t need to be a massive amount, a gel or a few PURE Energy Chews to top up blood sugar levels will work.

Be sure to spread out hourly nutrition and fluids evenly to provide sustained energy. Generally, events under 2 hours require up to 60g of carbs per hour and longer events up to 90g per hour, so add up the carbs from your nutrition to make sure you’re hitting this goal. It’s key that your nutrition is easy to access too, especially in racing conditions so don’t be afraid to saddle up the bento box or hydro-pack so you can keep focused on the ride.

Prevention is key when it comes to cramp. This can include loading on salts pre-race, drinking electrolytes pre-race and including electrolyte capsules into your race plan to ensure you are replacing salts lost in sweat. Everyone has a different sweat rate so it could be worth getting a personalised sweat rate assessment done to ensure you are ahead of your losses.

Post Race

When it comes to recovery all bases need to be covered! 

Ideally in a fairly quick timeframe, this is why PURE Exercise Recovery was formulated and it will supply carbohydrates, protein and electrolytes and designed to be quickly mixed with water for fluid replacement. Throw in some ice for cooling, it’s the perfect ice-cold chocolate milkshake.

The PURE Sports Nutrition range has you covered to fuel your training, racing and recovery, however, don’t be shy to inject some solid food in there – do what works for you!

Especially in races over 2 hours or over where protein starts to play a bigger role in fuelling. Fat can also be helpful at keeping hunger at bay. 

To get your race fuel sorted visit puresportsnutrition.com. Use code BICYCLINGAU and get $15 off your online order over $50, until the end of July. T’s and C’s apply.

The post Nutrition & Hydration: Fuelling Race Day With PURE + Reader Discount Offer appeared first on Bicycling Australia.

Getting less than seven hours of sleep per night can limit our cycling performance and recovery by impairing cognitive performance and mood, disturbing glucose metabolism, appetite regulation and immune function.

If you regularly ride in the early hours of the morning before the traffic hits or jump on the turbo late at night after work, it’s worth exploring how your sleep habits support or compromise your cycling performance.

As someone who has long struggled with sleep and barely hits six hours on a good day, the biggest thing I struggled with living in Sydney this past year was juggling the internal conflict between my desire to socialise on early morning bunch rides and prioritising sleep. 

I have tracked my sleep for three years with an Oura ring and despite actively working on it, my average sleep still falls short of the mark at 6h and 12 minutes. 

Joining a bunch ride starting at 5 or 6am would compromise my sleep quantity to less than five hours a night – no matter what time I went to bed to try and counteract this! 

Losing an hour of sleep in the early hours of the morning to go for a ride had a glaringly obvious impact on concentration, energy levels and performance the rest of the day.

Why does it matter how much sleep you get as a cyclist?

Ensuring adequate sleep is essential for our physical and mental health and well-being as cyclists. 

Sub-optimal sleep on a regular basis can limit your cycling performance and recovery by impairing cognitive performance and mood, disturbing glucose metabolism, appetite regulation and immune function.

Sleep deprivation has been compared to being in a drunken state when it comes to reaction times.

If you are a cyclist who competes, every second counts and this is particularly the case in elite sport where a fraction of a second can mean the difference between winning or losing a race or event. Whether racing, training or going about your daily life, everything comes back to rest, recovery and recouperation. Improving your sleep quality and quantity can improve concentration and allow faster reaction times on and off the bike. 

From a recovery perspective, optimising sleep enhances muscle repair to ensure the most can be gained from each training session.

Sleep duration, quality and timing can impact production of hormones including insulin, ghrelin, leptin, cortisol, growth hormone and glucagon over a 24-hour period, influencing metabolic control. By depriving our bodies of sleep, glucose metabolism is impaired, meaning that the way our bodies are able to utilise fuel during exercise is compromised. 

From a power-to-weight ratio perspective, there is growing evidence that chronic partial sleep loss can increase the risk of weight gain and compromised body composition. A good reason to get enough shut-eye alone!

Sleep plays a critical role in balancing hormones. For young healthy men, a week of reduced sleep intake from eight hours to less than five hours a night can reduce testosterone levels by 10-15%. 

When normal testosterone decline Is about 1-2% per year through ageing, the overlap of symptoms of both sleep deprivation and low testosterone levels include low energy, reduced libido, poor concentration and increased sleepiness are worth considering. Similarly in women, impaired sleep is closely linked with menstrual irregularity, impaired reproductive function and altered hormonal profiles.

For people who struggle to get adequate sleep at night, incorporating short naps of 20-30 minutes between the hours of 1300-1600h can support concentration and alertness, improve mood and performance. 

A caffeine dose of 150-200mg taken in the form of a coffee just before your nap can be a useful strategy to help avoid getting into deep stages of sleep to counteract mid-afternoon sleepiness and supplement sub-optimal sleep.

The first step to improving your sleep is understanding your current habits and any factors influencing sleep. Do you need to set stricter boundaries with bedtime routines? Create a darker environment with block-out blinds or an eye mask? Could you incorporate a midday or mid-afternoon nap? Use these findings to establish better good sleep hygiene habits and make smarter decisions when it comes to your sleep quality and quantity. Personally, tracking sleep patterns with an Oura ring played a role in my conscious decision to prioritise sleep over early morning rides. As a result, I often chose that extra hour of sleep, would ride solo during the day and incorporated mid-afternoon naps on days when I did have an early ride to supplement my sleep deficit.

While not everyone has the luxury to ride ‘pro hours’, any cyclist serious about optimising their health, body composition, performance and recovery between cycling training sessions would benefit from assessing their sleep habits and considering ways to support better sleep habits and hygiene.

That said, to support recovery having just flown back to Girona, I’m off for a nap! 

The post Health & Wellness: The Sleep Cycle appeared first on Bicycling Australia.

As a cycling sports dietitian, people often (wrongly) assume that my nutrition intake and fuelling strategies are perfect all the time.

Not true! I am also human – we all have bad days and make mistakes. The key thing is that we learn from our mistakes and improve our nutritional strategies for next time. Which is why I always encourage clients to engage in reflective practice and make nutrition notes about what does and doesn’t go well to be better prepared next time.

In my experience, not following or having a nutrition plan plays a big role in cyclists not being able to complete cycling events or ride at their full pace. I’d hate for you to see all your training go to waste from under-fuelling.

Back in 2021 I learned the hard way the impact under-fuelling makes during a 360km 8000m+ ultra-cycling event where I hadn’t properly planned my nutrition. I was running around like crazy the day before and forgot to eat while travelling. I subsequently started the event under-fuelled and underpowered. Yes I completed it, but was completely off my usual riding pace which was incredibly frustrating! This meant that when I rode the Snowy Classic Maxi 170km ride last year, I was determined not to repeat these mistakes.

I went into the Snowy Classic probably the least bike fit that I had ever been in my life. Sydney had been a complete washout in the months before, so I knew I wasn’t going to be breaking any records. But with the right nutritional strategy and plan I was confident that I could ride the distance. My planning ensured that I nailed the carbohydrate load the day before, my fuelling plan during was spot on but it all unravelled when I forgot about recovery nutrition!

Learn from my nutrition mistakes and ride the Snowy Classic this year fuelled with confidence.

Plan your nutrition – before, during and after

There are three key timing points when it comes to nailing your nutrition for an event like the Snowy Classic – what you eat the day before, how you fuel during and your recovery nutrition after you finish. Each one is important for different reasons and the ideal nutritional strategy for you will be very unique. Practicing and testing your nutrition in training is key to determine what this does (or doesn’t) look like.

Fuelling starts the day before with carbohydrate loading 24h before your event.

If there was one thing I could convince cyclists to try that can markedly improve their performance for an event like the Snowy Classic, it would be to carbohydrate load for the 24h beforehand. At this year’s Tour Down Under I bumped into a client who raved about how much a difference that one change alone had made to his performance and cycling capacity.

Far from overfilling yourself with pasta the night before and feeling super bloated before going to bed, there is an art to carb loading well and it starts with distributing your extra carbs throughout the entire day, cutting back the fibre, vege, protein and fats compared to a usual day. Keep your dinner normal sized with a dessert, but bump up the volume earlier in the day at breakfast and lunch to avoid feeling super full and bloated.

As a starting point, I’d recommend you increase overall carb intake the day before Snowy Classic by an additional 200g, aiming for a total of >500g using low fibre high carbohydrate foods such as white rice, potato and adding liquid carbs in the form of juice or soft drink at each meal. Planning this out and using an app to help keep you on track to eat the amount you’ll need to get through is critical since it’ll be much more food than usual. Remember race day nutrition isn’t every day nutrition!

Plan in advance and practice your fuelling strategy in training

Last year when I rode Snowy Classic I totally went in with the mindset of having an awesome day out on the bike. I wasn’t keen to race it due to the months of rain and lack of training. I knew I could do the distance, but not being my ‘usual’ level of Girona fitness I wasn’t going to be breaking any records on the course. So my fuelling consisted of pizza shapes, natural confectionary jelly snakes and whatever I picked up along the feed zones (Coke, fruit cake, sandwiches, chips etc).

Rather than just using one type of food source, you can use different foods, fuels and fluids at different points of the event according to the gradient, technicality and intensity you’ll be riding at the time. 

A tip is to study the ride profile and use that to plan out your nutrition strategy. Are you going to go self supported and carry everything you need with you or rely on the rest stops? Where are the hills? Where are the feed zones? How long is it going to take you to get between certain segments? What are you going to eat when?

At 85km into the Snowy Classic you’ll be confronted with the killer climb that is Beloka hill. To muscle your way up without having to unclip, you want to make sure you are well fuelled long before you arrive and here liquid rapid carbs will serve you better than solid food choices. By starting to fuel earlier in the day, you’ll find the climbs at the end of the day much more manageable than you would by under-fuelling.

Don’t forget your recovery nutrition after you finish

This is where my nutrition strategy fell apart at the debut Snowy Classic (proof that even sports dietitians aren’t perfect!). In my excitement of riding in such an awesome place and meeting new people, I completely forgot about recovery nutrition. I wandered into a supermarket with the plan of buying some food or fluids to help with recovery (my choice default is chocolate milk) but because I wasn’t feeling hungry at the time didn’t feel like eating anything I saw. So I didn’t. Rookie mistake!

This meant that when I left the village an hour or two later after chatting with new friends, on the 10km climb back to my accommodation I hunger flatted. My energy dropped SO BAD to the point that I couldn’t even measure my glucose levels at the time they had crashed so low! I sat there on the side of the highway for a good 20 minutes, finishing off any remaining jelly snakes and shapes before I was in a position to get back on the bike again.

Learn from my mistake and think about what you will eat after you’ve finished your ride. You want a combination of food and fluids containing carbohydrate, protein for both rapid and long-term recovery. Chocolate milk or a smoothie can be a great starting point, but make sure you team it with some solid food and enjoy a full meal as soon as you can.

This can include a burger and a celebratory drink or two, if you drink alcohol. Sports dietitian approved! 

The post Fuel In The Tank, Nutrition For The Snowy Classic appeared first on Bicycling Australia.

You have been carefully ticking off each session on your training plan for months to build endurance, speed, increase your FTP and ensure you get to the start line of your Gran Fondo in peak condition. But have you put the same time, thought and training into your race nutrition?

It continues to amaze me how frequently cyclists focus all their energy and attention on meticulously completing every training session and perfecting their bike set-up with all the latest gear without putting a second thought into what nutrition is going to fuel their performance. Without the right fuel, that training could all go to waste.

Whether you are aiming for the podium, a personal best or simply just want to finish a Gran Fondo distance in one piece, what you eat the day before and during can have a HUGE impact on your performance.

Create And Test Your Nutrition Plan In Advance

Events can be stressful enough without worrying over what and when to eat—having your nutrition plan sorted means one less thing to think about so you can focus on riding your best.
Testing out your race day nutrition plan in advance gives you time to discover what does and doesn’t work for you. This goes beyond the actual food and fluid consumed, but also takes into account the practical elements of carrying, opening and consuming while on the bike.

Don’t forget how important flavour fatigue is also! Say you love a specific blackcurrant-flavoured gel and usually use one or two in your training rides with no problem. You could take 10 gels all the same flavour for simplicity and to keep the weight being carried down. However, if you find that after four gels you are fed up of the sweetness and flavour—and start feeling sick—you may unintentionally under-fuel, even if you have the right nutrition on your person.

Don’t Try Anything New On Gran Fondo Day

A key tip is to not try anything new on event day! Stick to tried and tested nutrition and hydration.

The golden rule with race-day nutrition is to NEVER try anything new on race day. Just like you wouldn’t risk using a new saddle or untested bib shorts for fear of developing saddle sores, eating something new during a Gran Fondo could cause major gastrointestinal stress that leaves you sprinting for the portaloo instead of the finish line. 

Testing out your race-day nutrition plan in training sessions of a similar distance, duration and intensity a few weeks out helps avoid any unwanted surprises.

The Simplified Three-step Process To Creating Your Nutrition Plan

Step 1: Distance and time to complete

To successfully create your next Gran Fondo nutrition plan, you first need to consider some logistics starting with distance, elevation and what time you realistically think it will take you to complete.

For example, I intend to ride the Snowy Classic 170km ride this March, which has 2830m of elevation. While this will be the first Fondo I’ve entered, I know from previous hilly rides and races I’ve done over the years living in Europe that, depending on my fitness levels at the time, this is likely to take me somewhere between 7.5 and 9 hours. Let’s say 8 hours.

Step 2: Self-sufficient or use food stations?

Next—are you going to carry everything you need yourself in your pockets, or are you going to take advantage of feed zones along the route? Looking at the course map, I can see that there will be two food stations and four hydration stations along the way. Event organisers generally list what will be on offer at these events so you can test these products in training and be confident that they will work for you.

Step 3: Carbohydrate preferences: Solids, liquids or both to achieve 60-90g carbohydrate per hour.

There is no right or wrong here, as it will be influenced by your gut tolerance, what you like to eat or drink the speed and intensity you want to ride. Look at how much carbohydrate in each option you plan to use and then mix and match.

Bike distance: 170km

Target finish time: 8 hours

Carbohydrate target: 60-90g carbohydrate per hour (~480g carbohydrate total)

Fuel options: Jelly snakes (80g carb/100g), (muesli bars 20g carb each), Super Carb drink mix (80g carb), dried peaches (80g carb/100g), Vegemite wraps (60g carbs each), rice cakes (20g each)

Once you know how much carbohydrate you need, it is then possible to work backwards to decide how much you’ll take or collect upon route at food stations. 

For example, if I was wanting to take the majority of what I want to fuel my ride with me from the start, and pick up muesli bars along the way from the food stations when I collect water this might look like:

2× Super Carb drink mix
(2× 80g)
1 100g bag jelly snakes (80g)
2× Vegemite wrap (2× 60g)
6× muesli bars (6× 20g)
Alternatively, if I only wanted to use a drink mix and gels, my Gran Fondo nutrition plan to fuel 8 hours of effort might also look like:
4× Super Carb drink mix
(4× 80g)
8 gels (8× 20g gel)

Your perfect Gran Fondo nutrition plan is unique to you.

Some athletes swear by gels, others prefer real food. We are all different, and what your riding buddy swears by could send you straight to the portaloo. The best nutrition plan and what that consists of should to be individually tailored to you and the event. 

Feel free to mix and match, experiment—and don’t forget that you are better off carrying just a little bit more than you think you’ll need than running out of energy before the finish line comes.

Fuel To Go
With an added caffeine kick, Gemma Sampson has a tasty recipe for wholesome mocha energy balls that help keep her fuelled and energised on rides. They freeze well so make a batch and keep them in the freezer ready for your next long ride or event.

Energy balls
1 cup oats
2/3 cup desiccated coconut
2 Tbsp cocoa powder
3 Tbsp instant coffee
powder*
3 Tbsp chia seeds (optional)
1/2 cup peanut butter
1/2 cup honey

Method

Stir all dry ingredients together into a large bowl. Mix the peanut butter and honey together, pour over the dry ingredients and mix in well until well combined. Roll small handfuls of the mixture into balls. Store in a airtight container in the fridge or freezer.
Nutrition (per 18g ball): 81kcal, 4.7g fat, 6.7g carb,
1.5g fibre, 2.1g protein.

Dr Gemma Sampson is an Advanced Sports Dietitian working with amateur and professional cyclists and triathletes. Her Doctorate research explored how endurance athletes fuel during competition and developed the Carbohydrates for Endurance Athletes in Competition Questionnaire (CEAC-Q) to guide athletes aiming to optimise nutrition for peak performance. https://www.gemmasampson.com/

The post Nutrition: Fuelling For A Big Day Out Or Grand Fondo Cycling Event appeared first on Bicycling Australia.

How many times has a great ride been spoiled by an agonising cramp? Whether it occurs mid-ride, just after it or in the still of the night, hours after you’ve arrived home from a big day out. There’s nothing worse than the debilitating pain of a muscle cramp.

Cycling does tend to lead to cramps more than a lot of other sports – the repetitive use of specific muscles, and fatigue of those muscles often leading to spasms during, just after or even hours after the activity.

As we know, hydration is crucial, pre-ride stretching is important a number of supplements can be hugely beneficial.

Being prone to painful post-ride cramping for years, I consider magnesium supplements an important part of recovery – be it from an outdoor or indoor ride. And as an aside, like many, I tend to cramp more after stationary sessions!

Over the past month or so we have been reviewing several supplements from Pillar Performance, their Ultra B Active B-group formula and the Ultra Immune C (basically the best Vitamin C supplement I have ever tasted or used). Plus of course the focus of this review, their Triple Magnesium Powder in Pineapple Coconut flavour.

First to that flavour, place a scoop in a glass of water, stir, sip and be surprised. It tastes and smells quite tropical … would ‘a holiday in a glass’ be too much of a stretch? Seriously, it is easy to drink and has a refreshing and very appealing aftertaste. 

With three specially chosen forms of magnesium in the mix, there’s magnesium citrate, magnesium amino acid chelate and magnesium glycinate dehydrate. These, we’ve read, have been selected as the most efficient way to maintain healthy levels of the mineral and to provide appropriate support for neuromuscular function and recovery. 

Magnesium is not only important to help reduce or prevent cramps, but a range of other frustrating and important ailments as well – think sleeplessness and heart health. 

‘This professional recovery magnesium supplement will help muscle recovery and relieve sleeplessness with the added magnesium glycinate dihydrate. The added beetroot extract has been linked to many benefits, especially cardiovascular health and blood sugar support,’ say Pillar.

Having consumed – and totally enjoyed – a glass of the Pineapple Coconut Triple Magnesium each and every evening for the past month or so, the results have been obvious. In that time I have only cramped twice – far less than normal – and those cramps were far less painful or severe than those I’m sadly used to. 

The tropical tasting mix also appears to have assisted with sleep as well. It is gentle on the stomach, actually tastes good, and has become a daily staple. Summing up, and combining our findings along with the many product reviews on numerous supplements sites plus the Pillar website, Triple Magnesium is a standout and highly recommended. 

Pillar Performance’s Triple Magnesium is available in Natural Berry, Pineapple Coconut & tablet form.

RRP from $33.14 (For Pillar Performance Members)

To order visit www.pillarperformance.shop

The post Pillar Performance Tested: Beating Cramps With Magnesium  appeared first on Bicycling Australia.

What are juice shots?

A juice shot is a nutrient-dense, high-concentration dose of goodness. Liquid vitamins and minerals are easily and quickly absorbed – juice shots are designed to deliver concentrated, fresh vitamins and minerals from fruit and vegetables with a boost of therapeutic superfoods. 

Juice shots usually include additional powerhouse ingredients such as turmeric, apple cider vinegar and cayenne pepper. These potent ingredients are best consumed in small doses, and can sometimes be less palatable than regular juice, so the high concentration and small volume ratio are ideal. Juiced Life products tick all the boxes: they are developed by nutritionists, use quality ingredients and contain no nasty preservatives or additives. 

Why do cyclists love juice shots so much?

There are a host of benefits that attract cyclists to juice shots. In short, juice shots are:

● Less liquid. Feel lighter, enjoy rapid digestion and avoid stomach cramps. Some cyclists also add a shot to their water, receiving a steady boost of goodness while hydrating on the go. 

● Convenient and portable. Cyclists can easily transport their juice shots while on the road, helping to support energy levels, quickly consume calories, replenish electrolytes and support recovery without unnecessary bulk or weight. 

● Perfect for pre-, during and post-rides and workouts as necessary replenishment and support.

● Beneficial for both speed and endurance cyclists.

● A great overall health and wellbeing boost, helping to maintain an active lifestyle.

Juice shots for an energy boost

Whether you’re training for speed or endurance, all riders need energy before and during a session. They are a great, portion-controlled energy hit, and with all-clean ingredients! (No need to turn to the jelly beans for an energy hit anymore).

Try a juice shot that combines lemon juice with green veggies to boost iron intake. Immune support shots are also a great choice, supporting overall health, recovery, and immune function, thus supporting energy levels before, during and after an event. 

Banish sluggishness and keep motivated

It’s hard to feel motivated and energised with a sluggish digestive system. Digestion has a direct impact on immunity and energy levels. Juice shots are an easy way to get the digestive system moving and help support the body’s overall energy levels and functions. 

Ginger is a popular ingredient for digestive health, energy and immune defence – it is warming, stimulating and cleansing. The addition of ginger to a fruit and vegetable juice shot will help kick start digestion and banish bloating. You’ll feel lighter and more energised on the bike! 

Juice shots to replace electrolytes

Electrolytes, such as sodium, chloride and potassium, help performance and body functions. The correct balance of electrolytes optimises fluid balance, neural activity and muscular contraction. Electrolytes are lost through sweat and physical activity, so it is vital to not only hydrate, but also ensure that electrolyte levels are replenished. 

Depleted electrolytes can cause cramping, brain fog and confusion, fatigue, reduced reflexes and reaction times, irregular or fast heart rate, fluid retention, nausea and even seizures – none of which are ideal for athletes, especially road cyclists. My Healthy Heart Shot is rich in magnesium, which is important for muscles and circulation. It’s loaded with electrolytes and phenolic antioxidants, which can help reduce inflammation and protect against oxidative damage to blood vessels.

Juice shots for recovery, joint health and immunity

Cycling can cause wear and tear on joints. Turmeric is one of the most incredible natural ingredients for general health and wellbeing, and is well-known for its anti-inflammatory and antioxidant properties. Small, regular doses of turmeric are the most effective in protecting and supporting overall health. We recommend My Recovery Shot as part of your post-training routine. It will help reduce inflammation, support liver health and boost immunity so that you feel energised rather than depleted, and deter sickness after a big session. 

Juice Shots give your body the support it needs to help stay healthier, optimise your workouts and get the most out of each cycling session so that you can train harder, longer and better. Check out the range of Juiced Life juice shots here.

The post Nutrition: Incorporating Juice Shots Into Your Cycling appeared first on Bicycling Australia.

There are so many supplements on the market; it’s a minefield. Keep in mind that not all supplements will necessarily benefit specific cyclist needs. Cyclists require support for  endurance, muscle repair, energy, bone density and connective tissue support.

We asked the experts at Supps R Us, Australia’s best supplement savings provider, to help gain clarity around the best supplements for cyclist enthusiasts and serious athletes. Here are their top four recommendations.

Muscle support with whey protein and creatine

We need protein to support muscle growth and help muscles to recover and repair after exertion. Cycling can be gruelling, constantly pumping the legs and calling on muscles to perform. Muscle fibres begin to break down, especially during extended or particularly intense sessions.

Protein helps the body facilitate muscle protein synthesis, which is how the body helps muscles recover and build strength after use. 

While protein is available in foods such as meat, chickpeas, and eggs, whey protein is high quality and an easy-to-digest protein source that can be easily measured and monitored. Whey protein will help prepare your body for tougher, longer and more intense sessions, and is a highly recommended post-workout supplement to trigger muscle recovery.  

While there are various protein powders on the market, Supps R Us recommends a high-quality whey powder with a high concentration of essential amino acids. Many whey proteins come in delicious flavours, making them perfect for consuming alone or incorporated into smoothies.

Creatine is also a popular muscle supporter. Creatine works to help give muscles power and is suitable for high-intensity activity such as sprint cycling or relatively short, steep hill climbs. 

Caffeine boost

Sure, we’re all familiar with the weekend short black session after an arduous ride, but using caffeine as a supplement is another ball game. 

Caffeine improves performance. It boosts alertness, reaction time and concentration, and has been shown to enhance high and low intensity exercise. In fact, caffeine can help reduce the perception of exertion during endurance exercise sessions. 

It is significant to note that caffeine levels in coffee can vary, sometimes quite significantly. Supplementing with controlled caffeine doses is a safer, more reliable and effective way to enjoy the benefits of caffeine. Consume it 30-45 minutes before you want the benefits to kick in. 

Replenish with electrolytes

All good cyclists understand the importance of good hydration. Drinking water alone is not enough to stay adequately hydrated. As we sweat, our body loses vital salts and minerals, known as electrolytes. 

While you’re out enjoying a ride, you may not realise just how much is lost through sweat. Dehydration and low electrolytes can lead to reduced performance, dizziness, muscle cramping and spasms, fatigue, confusion and, in extreme cases, serious health repercussions. 

It is vital to replace electrolytes.

Supermarket brand sports drinks contain some electrolytes, however, Supps R Us recommends specialist brands such as Optimum Nutrition, which contain higher levels of electrolytes and cleaner ingredients. 

The importance of joint care

The repetitive motion of cycling can wear on the joints and ligaments. Maintaining joint health is vital for the longevity of athletes, pain minimisation and mobility and range of motion.

Fish oils and omega 3 fatty acids are vital for joint health. Collagen is another all-rounder known to support joint health. If you experience patella (knee cap) pain or pressure, or wish to maintain healthy cartilage and connective tissue, look for supplements containing glucosamine. 

Keep those wheels spinning and in optimal condition with the help of a supplement regime consisting of quality ingredients.

The post Tips For Cyclists: Supplements And Protein appeared first on Bicycling Australia.

Eating a plant-based diet has been shown to be hugely beneficial for longevity (living a long, healthy life) and has also been identified as one of the top ways that we can globally reduce our contribution to carbon emissions and the warming of our planet. In a time when we are needing to do everything in our power to look after our planet, the way we eat will become increasingly paramount. 

The focus of this article, however, moves beyond the overall health of our planet and the species living on it, and looks at the all-important question we as cyclists need answered:  “will eating plants help me ride faster?”.

Plant-Based Galore

Recently it seems that everywhere you turn there’s a new plant-based range of foods or an ‘insta-influencer’ spruiking a vegan diet. Even professional athletes seem to be on board. It has been particularly noticeable since the documentary ‘The Game Changers’ was released late last year which explores plant-based eating in athletes.

The film focuses on both the health and exercise effects of plant-based diets and includes a range of ultra-elite athletes including; top-ranked tennis player Novak Djokovic and formula one champion Lewis Hamilton who follow a plant-based diet. 

Whilst ‘The Game Changers’ does include some science throughout, it’s mostly centred on the health benefits of plant-based eating rather than performance outcomes. Much of the time dedicated to performance outcomes in the documentary are anecdotal, relying on athlete’s testimonies rather than hard science.

Whilst there are many athletes following plant-based diets at the top of their sports showing you can be highly elite and still follow a plant-based diet, it is interesting to consider if plant-based diets are actually contributing to their success? Further, and more importantly, could a plant-based diet improve your cycling?

Limited Evidence

At present, the evidence for plant-based diets and their ability to improve performance outcomes is rather limited. There are only a few studies addressing this question (and almost none explicitly focus on cycling), however, with the limited available research, it appears there is no benefit, but nor is there any hindrance to following a plant-based diet (1).

To be clear, this is not to say a well-rounded plant-based diet wouldn’t invoke some sort of performance benefit, it’s just that currently the research has not been performed. Nonetheless, there are physiological reasons as to why a plant-based diet could assist your cycling and some researchers are hypothesising it won’t be long until the science catches up and improved benefits may be seen from these diets.

The Intake Options

Before jumping into the physiological underpinnings, it’s important to note the difference between a vegan diet and what this article will generally refer to when describing the possible physiological adoptions; a low fat, whole food plant-based diet. These days it has becoming easier to adopt a vegan diet with the rise of mock meats and an array of vegan substitutes for just about everything (cheeses, ice-creams, milks). Whilst these foods do not include animal products, they are generally processed and unhealthy.

In fact, there is one study which shows the consumption of these processed vegan foods can be worse than the standard American diet. The below is written in the context of a ‘low fat, whole food plant-based diet’.

A diet of this nature focuses on eating whole foods in their natural state as found in nature and includes an abundance of fruits, vegetables, legumes and wholegrains whilst minimising or largely omitting animal products and processed foods high in salt, oil and sugars.

Here are some of the ways research shows a low fat, whole food plant-based diet could potentially alter your physiology thereby improving your cycling.

Improved inflammation profile

Inflammation can be thought of as your body’s response to anything is or will cause it harm. Things such as infection, stress, injury and toxins can all promote inflammation. The degree of inflammation or ‘stress’ your body is under at any one time can be measured by looking at various markers in your blood. Having lower levels of inflammation is advantageous for your health because you’re less likely to develop cardio-vascular disease, diabetes and even some cancers.

The research does show that people who consume more plant-based foods will have lower levels of inflammation and therefore have less risk of disease (2). Additionally, regular exercisers also have lower levels of inflammation compared to non-exercisers. That’s all well and good for one’s health, but how can it help with cycling?

When you cycle, especially at a high intensity or for long durations, you generally put your body under stress which can prompt the inflammatory response to kick in. Markers of inflammation can be elevated during and after cycling and it’s thought that consuming a lot of plant-based foods in your diet can ‘blunt’ or reduce the levels of inflammation reached whilst exercising which may assist with decreasing muscle soreness post-ride and also improve your recovery. Recovery is a huge factor in improving performance; increased recovery allows for quicker training adaptions and could allow athletes to include a larger volume or intensity in their program.

Improved Blood Flow

Studies show that a low fat, plant-based diet can decrease blood viscosity (the thickness of your blood) as plant-based diets are generally low in saturated fat and cholesterol (3,4). Having reduced blood viscosity is advantageous because your body is able to deliver more oxygen to your contracting muscles whilst simultaneously eliminating waste products from your muscles. Both these things can hypothetically improve your cycling performance. 

For the same reason in which a plant-based diet may reduce blood viscosity (due to the reduced intake of saturated fats and cholesterol predominately found in animal based foods), researchers have shown favourable outcomes in arteries in those eating low fat plant-based diets. One factor which determines how much blood flow you can generate is how ‘elastic’ your arteries are.

As your heart beats your arteries expand to let the blood flow through, however, studies show that with sustained consumption of high cholesterol and saturated fat your arteries become ‘stiff’ and non-compliant, thereby limiting the amount of oxygen available to your working muscles. Even in the short-term after a single meal high in saturated fat, impaired vaso-activity can be seen for up to 4 hours after the meal was consumed (5). 

Optimised Carbohydrates Intake & Glycogen Storage

Possibly the most currently established reason as to why a low fat, plant-based diet may improve your cycling is due to the high carbohydrate concentrations typically observed in these types of diets. Carbohydrates are the primary fuel used in endurance cycling and pre-exercise muscle and liver glycogen storage is essential for optimal performance.

Performance is continually shown to be improved with carbohydrate intake not only prior to an activity, but over the long term too. Without sufficient glycogen storage and/or carbohydrate intake during training or a race, you’re more likely to fatigue earlier. Interestingly, a recent study evaluating the percentage of endurance athletes who consumed the recommended amount of carbohydrate was just 45.7%, whilst those eating the recommended protein requirements was 87.1% (6).

It seems that while many of us focus on protein, we seem to be forgetting about carbohydrates. Low fat, plant-based diets tend to be high in whole foods such as legumes, fruits, vegetables and wholegrains all of which are healthful carbohydrate sources providing a high quality fuel to our cells. Carbohydrate intake is particularly important for high intensity activities.

So whilst you may be able to perform endurance rides adequately without the recommended carbohydrate intake, when it gets to the part of your race or ride when attacks are happening or an important climb is approaching and the rubber is really hitting the road (so to speak); this is when a lack of carbohydrate intake will really limit the body’s ability to deliver the power required. A healthly plant based diet naturally will deliver the carbohydrate concentrations required to fuel the body effectively for these types of activities.

Weight Management

Whole food plant-based diets are associated with favourable body mass indexes (BMI’s) which can be very advantages in cycling, particularly when climbing. The reduced fat mass can be attributed to whole-food plant-based foods being low in energy density, whilst being high in nutrients and fibre. 

Even when studies compare energy expenditure between two groups where calories/kilojoules are matched between groups, the group following a low fat, whole-food plant-based diet can burn more energy after eating (7,8). One theory as to why this is, is that diets high in fat can modulate the activity of the mitochondria inside your cells. This is important because the mitochondria are the energy production units. If they are not working as effectively as they could be, or there are not as many in your cells, your exercise capacity will be limited. It turns out that the old saying ‘calories in vs calories out’ for weight loss is not entirely complete. 

Increased Oxidative Stress Tolerance

When we exercise for prolonged, or intense periods of time ‘oxidative stress’ can occur (caused by free radical build up). Excessive oxidative stress can cause tissue damage and can even mutate our DNA. Luckily we are able to neutralise these free radicals using antioxidants. However, when the production of free radicals exceeds our ability to neutralise them during exercise, it can result in muscle fatigue, reduced athletic performance and may hinder recovery. Plant-based diets are typically very high in antioxidants and may assist with muscle fatigue tolerance and reduce recovery time (9).

Final word

Whilst testing the effects of plant-based diets on cycling performance is very difficult, there is an abundance of research showing the positive health benefits of adopting a plant-based diet, especially for chronic disease management.  The body of evidence is growing and will likely continue to become even greater in the future showing more clearly the mechanisms and performance outcomes that occur when people adopt plant-based diets.

The post Nutrition: A Plant-Based Diet … ‘Will It help Me Ride Faster?’ appeared first on Bicycling Australia.

The hydration and nutrition world is overflowing with pro & amateur riders spoiled for choice. High 5 was one of the pioneers and remains an industry leader to this day, as we discover here.

“High 5 sports nutrition got me through the Tour de France … without it exhaustion would’ve definitely wiped me out before the end.”

These are not the words of a rider from BORA-Hansgrohe – one of High 5’s sponsored pro teams – but rather this battle-weary Tour tragic who’s still recovering from 21 very late nights.

One of the most thrilling and memorable Tours in years, the 2020 edition was simply must-watch viewing. But juggling several weeks of late nights with work – while still managing to get out for a ride – is always a tough ask.

Arriving just prior to the belated start of the Tour, the sample box from High 5 Sport Nutrition’s Aussie distributor featured a wide range of the company’s gel’s, energy drink mixes and hydration tablets.

High 5 has been around since 1994 and the company was started by two British triathletes. Since its early days, it has built up a solid reputation and earned a high level of respect, particularly among pro teams with numerous big-name outfits who trust High 5 in the critical area of nutrition and hydration.

 

…High 5 sports nutrition got
me through the Tour de France…

In a crowded and always-expanding market what are the points of difference?

First up, flavour. With a percentage of actual fruit juice in several of the products, the taste is refreshingly real. The gel range is free from artificial sweeteners, sits well in the stomach and gives a wonderful energy kick. Lighter in consistency and more liquid than many other supplements, the Aqua energy gels are espacially easy to carry and consume.

Weighing between 35-60 grams and 16cm in length, the gels tend to remain upright in the pocket, are simple to grab and effortless to use. In reviewing, we found the extra length, volume and packaging helps makes for easier and more positive gripping and sipping. The top is easy to rip open and the various fruit flavours go down like a treat.

Both the Energy Gel Aqua and Zero sugar electrolyte sports drink tablets are available both caffeinated and caffeine-free – the Pink Grapefruit Caffeine Hit Zero Tablets have become a particular favourite, as has the Citrus Energy Gel Aqua with Caffeine. For those who monitor caffeine intake, the gels contain 100mg per sachet while the tabs contain 75mg.

 

In testing, we found High 5 gels, tablets and powder products noticeably enhanced immediate energy levels. The Zero tablets also contain magnesium, potassium, calcium, Vitamin C and sodium.

High 5 says sports nutrition and hydration is about more than just go-faster technology: “They need to taste great as well.”

They company certainly has the balance right with the range we tested. We noticed higher energy levels and less mid-ride fatigue while enjoying the natural flavours and no bloating.

High 5 is distributed in Australia by ASG The Store, the parent company of bag and accessory manufacturers Scicon. The company regularly offer substantial discounts on a range of goods from hydration and nutrition right through to bibshorts, saddles and and bike bags.

Visit www.asgthestore.com.au for specials.

The post Nutrition & Hydration: High 5 Gels & Tabs appeared first on Bicycling Australia.

Let’s face it, you can’t ride a dirty bike at an event, they always go slower. You’re set. Or are you? Have you neglected one of the most crucial steps to any great sporting achievement? Nutrition. With gran fondo season upon us, it seems like the perfect time to talk nutrition for event rides of various lengths. Rides of 120km or 160km will understandably require different nutrition strategies.

“The longer the distance, the greater the nutrition I’ll need” I hear you thinking. Hold on a second cowboy, because although you are partly correct, it’s never quite that simple. Sports nutrition is actually largely governed by body weight and duration, rather than distance. So forgetting all the other individual differences between us, such as hipster beard length, generally sports nutrition guidelines are based on someone pushing their ‘good pace’.

This can vary enormously between individuals and fitness levels. My good pace might be 20km/hr whereas your good pace might be 40km/hr. So the time it takes both of us to cover the same distance will vary dramatically. Assuming I held 20km/hr the whole way, I would finish 160km in eight hours, well in reality I would probably have finished the last 60kms in an ambulance. You, however, would have it done in four hours. So using duration as our measure, the total amount of nutrition I require, if we are both pushing our good pace, would theoretically be double what you would require, even though we rode the same distance.

Carbohydrates – Pre Event

Possibly the most crucial source of energy during any event, of any distance, is carbohydrates. Simply put, sugars and starches in food. They are a rapid fire source of energy for muscles and brain power. They help you move well and think fast. Critical when you need to summit that climb, chase down a mate or get away from swooping magpies! You may have come across the term ‘carb loading’, which refers to loading your body with as many carbs as possible in the days before an event.

If you Google carb loading, you will find numerous ways to attempt this including the classic and modern methods, which I won’t detail here. I would like to suggest a simpler, easier to remember strategy that suits most people. Just eat enough carbs every day in your diet. This way you will never be so depleted that you need to load. Simple really. It comes from that classic saying ‘a sandwich a day keeps the loading away’. Okay, that’s not a saying. Here are daily carbohydrate goals based on the latest sports nutrition guidelines:

– Low intensity or skill based activities: 3-5g/kg/day
– Moderate sport up to 1 hour per day: 5-7g/kg/day
– Endurance sport 1-3 hours per day: 6-10g/kg/day
– Ultra endurance or multi-day sport: 8-12g/kg/day

Most avid cyclists will land in the endurance category depending on how hard and often you ride. Using this category, for an avid rider aiming at a 160km ride and assuming you weigh 75kg, this would equal 75kg x 6g = 450g carbohydrate per day. Sounds like a lot but if you have a bowl of oats for breakfast, four pieces of bread with lunch, some rice with dinner, along with all the normal fruits and vegetables you eat, you can get close very quickly. Again it’s a suggested figure, no need to hit 450g exactly. I find it’s much easier to incorporate this habit into your daily diet than to do a forced carb loading period that may leave you full and bloated on event day.

Carbohydrates – During Events

Riding an event is where duration now becomes very important. Sports nutrition guidelines recommend carbohydrate intake during an event purely based on the time you think you will be riding for. Having an estimation of how long the ride will take you will help you decide how much carbohydrate you may require. My rule of thumb is work out roughly how much you will need and then always keep a spare gel in your pocket just in case. The guidelines are as follows:

– Less than 45 minutes duration: no need to consume carbohydrate
– 45-75 minutes duration: Carbohydrate intake and/or carbohydrate mouth rinsing
– 1-2 hours duration: Carbohydrate recommended from 30g-60g per hour and up to 90g per hour for 2.5 hour plus events or multi-day races where refuelling is essential.

So using the example speeds from before, in 45mins at 20km/hr I would cover 15kms. Riding at 40km/hr you would cover 30kms. Already you can see why the distance becomes less and less important. We both rode for 45mins, we both rode at a good pace and we both probably feel just as exhausted. Looking back at the guidelines, however, neither of us would require carbohydrates during this ride.

For 160km, it would be safe to assume most riders will be in the ‘2.5hrs and above’ category for carbohydrate intake. If you manage to ride at 80km/hr for the whole race, well you should probably join a Grand Tour. Guidelines recommend 30-60g and up to 90g of carbohydrate per hour for 2.5 hours plus duration.

Firstly, the body’s main carbohydrate fuel is glucose. The recommendations are built upon the fact that the body can only process up to 60g of glucose per hour when pushing good pace. An average energy gel contains 25g of carbohydrate and a bottle of sports drink approximately 45g. So one gel and one bottle of sports drink per hour would cover you nicely for 60g per hour, regardless of how fast you ride. Great, we’re all sorted! Well, hold on. Didn’t I just say we can get up to 90g per hour? Yes, I did. It’s done using magic.

Actually, it’s done using science! The 60g cap is based purely on glucose, just one type of carbohydrate, but what if we also used a different carbohydrate at the same time? Played a little trick on our body? Say hello to fructose. Fructose is processed quite differently and much slower than glucose so it is not counted in the 60g cap. A mix of glucose and fructose, usually in a 2:1 ratio, now allows the body to process more than 60g of carb per hour, potentially capping out at 90g now. You will find most gels these days contain a mix of glucose (or dextrose or maltodextrin) and fructose.

Two gels and one bottle of sports drink would give you a total of 95g per hour, perfect to try this out. The 90g limit is only really possible if you ride longer than 2.5 hours and are pushing a good pace. A word of caution. If you have not consumed fructose regularly during training, do not add it on event day. Due to the way it is passively digested, it is notorious for causing gut problems, especially if you have not adapted to it. I rode a 50km mountain bike marathon at Mount Buller once with some ‘nutrition’ I hadn’t tested during training. My main race that day was to the bathroom.

Fluid Intake

I’m sure I don’t have to tell you that you need to drink during an event so you don’t get thirsty, but did you know fluid intake also helps lower body heat and assists with breathing, kidney function and digestive processes.

To give fluid intake some context, though, depending on duration (there’s that time thing again) heat, altitude, fitness and intensity of the event, it is possible to lose up to 2.4L of sweat per hour. Multiply this over a 4-hour ride and you could lose a whole mop bucket full of sweat! Sure this is extreme but you get the point. The guidelines here are a bit trickier with the main goal being to not lose more than 2% body weight during the event. So if you weigh 75kg at the start, you shouldn’t weigh less than 73.5kg at the end. Every kilo of weight loss equals about one litre of fluid lost.

Honestly, though, these figures aren’t that helpful when you are on the bike. Generally, at good pace, you will need to consume between 400ml-800ml of fluid per hour to avoid dangerous fluid losses. So again the duration you are riding for will dictate this. You may need four bottles, I may need eight. Going back to the carbohydrate recommendations, if you were drinking a bike bottle of sports drink per hour with your two gels, you will probably sit safely right around the middle of the fluid recommendations. Nice and simple to remember also. The other key time for fluid intake is post event. During this period you will want to consume 1.5 litres of fluid for every kilo of bodyweight lost.

Naturally, you won’t be carrying scales in your car, so make sure to slowly consume at least one bike bottle of fluid post-event, then when you get home you can weigh yourself and if you have still lost weight, be sure to drink some more slowly over the next 4-6 hours. It’s important to note that alcohol is not suggested as the fluid of choice. Excessive alcohol is actually a diuretic, meaning it causes you to lose more fluid. Not ideal post event. A single frothy straight after a big day out isn’t going to hurt, though.

Making It Work

Try a few of these strategies during your training and see how you go. Chances are you won’t require more nutrition and fluid than suggested, but some of you may certainly function fine on less. Some of you may even get so nervous before an event your nutrition strategy goes out the window, and you need to be aware of this. But please try to avoid adding new things on event day. This is one of the most common reasons people cannot achieve their event goal. These guidelines are just that, guidelines. They are not hard and fast rules.

They are built on the best science we have at the moment but all good researchers acknowledge that everybody may be different. Heck, sports nutrition as a field is incredibly young, the new kid on the performance science block. We still have a long way to go and things may change a lot. In the meantime, no matter who you are, I hope some of these guidelines help you achieve your goal. Mine is usually just to finish without dying.

References
Thomas T. Medicine & Science in Sports & Exercise. 2016;48(3):543-568.
Jeukendrup A. Sports Med. 2014;44(Suppl 1):25-33.

The post Nutrition: Keeping Yourself Going On A 100+ Kilometre Ride appeared first on Bicycling Australia.