VLOG: Fueling for Your Ride with Coach Sofi

Nutrition TipsOptimal PerformanceRecovery

Aug 28

Do you switch up what you eat during workouts depending on your ride goals, duration and intensity? If not, it's time to start!

If you didn’t have a chance to join us last week for our Coach’s Corner discussion with Rapha Cycle Club, you’re in luck! Sports Nutritionist and Cycling coach Sofi joined RCC members on Zoom and gave essential tips on how to fuel for specific workouts to maximize performance, increase adaptations, and stay lean. She outlined three unique fueling strategies for common workouts and answered rider questions!

Bonus - we got it all on video!

PART 1:

PART 2:

Here's the Breakdown of Coach Sofi's Fueling Tips:

Top Mistakes for on-the-bike Nutrition

1) Neglecting Hydration

2) Under eating

3) Not considering Demands and Goals of the Ride

Mistake #1: Poor Hydration

Feel Thirsty? If so, you’re likely at 2% below optimal body water, which results in up to an 11% drop in peak power output.

Conscious hydration is necessary to efficiently replenish body water & salt losses to keep the body cool and functioning optimally. Plain water alone does not sufficiently replenish body water losses while exercising, unless exercise is very low intensity with minimal sweating.

Focus on Functional Hydration: drinks that include sodium, electrolytes, and a little sugar to optimize fluid absorption.

Mistake #2: Under Eating on the Bike

>>> Riding Duration & Intensity determine caloric demands

> Have you ever bonked?

> Have you ever limited eating on a bike, only to come home and find yourself binging?

Why not feed your body what it needs in the moment when your body will immediately burn it, rather than wait and risk energy depletion and increased fat storage?

Keep in mind that ride duration and intensity (among other factors) determine caloric demands. The harder the ride, the more glycogen depleting it will be. This means you’ll have to consciously fuel with carbohydrates. Conversely, if you are doing an easy, endurance pace ride, it can be counterproductive to fuel with simple sugars like gels and blocks.

Mistake #3: Ignoring the Demands of your Ride

Before Any Ride, Ask Yourself?

What is the goal of this workout?

> Performance?

> Fat burning, endurance, metabolic efficiency?

> High intensity Execution?

> Have fun and feel good throughout?

Fueling for your Rides

"It’s not as simple as 'Calories Burned.' Understanding how ride intensity, duration, and terrain impact fuel utilization can help you dial in your nutrition & hydration strategy to maximize performance." - Coach Sofi

Fat vs. Glycogen Utilization & Replenishment

Two Primary Fuel Sources for Activity: Fat & Glycogen

Fat (infinite): Accounts for 30k-100,000 kcal of energy stored in body

Glycogen (finite): 1,400 - 2,000 kcal or 350-500g stored in the body at one time

Low to moderate intensity exercise: 90-120 minutes to depletion
High-intensity exercise: 20 minutes to depletion

Depending on the intensity of the workout among other factors, there will be a percentage of calories coming from fat (no need to replenish) versus calories coming from carbohydrates/glycogen (need to replenish, but not all at once).