For endurance rides, the minimal advisable consumption is 40g of carbohydrate per hour. So except you’re intentionally limiting carbs (or energy), then intention to eat the equal of two bananas per hour on the bike – it’s a helpful rule of thumb.
(Picture credit score: Future)
It’s not all about carbs per hour. There are extra issues to account for relating to vitality expenditure over the winter months. Many people scale back our coaching quantity, discouraged by the inclement circumstances. However, coaching can change into extra energy-intensive owing to the character of winter using.
Sports activities nutritionist David Starr (eatdrinkwin.com) explains: “Further clothes, stronger winds and better rolling resistance can all make winter coaching a little bit tougher than you anticipate. Very chilly climate might enhance your want for carbohydrates, if solely as a result of shivering is principally carb-fuelled!”
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