Water on Long Rides

10
Mar
2011
By

Question:

I’m training for some upcoming races this Spring/Summer.  On short rides I tend to just drink water because I don’t want to overuse all the sugary sports drinks.  Is it okay to just drink water on longer rides as well (2-3 hours)?  Or should I add a electrolyte powder or pill?

Kelli’s Answer:

Since you are training with the intention of improving as a cyclist and/or racing, it’s important that you give your body the fuel it needs when it needs it (this is different than a person who is working out primarily to lose weight or leisurely). On rides less than 60 minutes, water is fine.  Longer than an hour, when your ride is moderate to high intensity, you need more than just water.  Here’s why:

  1. When you’re training or competing for >60 minutes, and especially in hot or humid weather, you lose more than just fluid in your sweat.  Your body depends on the electrolytes you lose for many functions, and it’s crucial to replenish them if you want to perform at an optimal level.
  2. Sports drinks that contain a 5-8% carbohydrate solution leave your stomach quickest, and are therefore digested and absorbed faster than water.
  3. Sodium actually increases the absorption rate of fluids in your large intestine, so you hydrate better when the fluid contains sodium.  Of note, this is a good reason to use a fluid in which the sodium is dissolved into it rather than popping electrolyte pills or sodium tablets once in awhile.
  4. When you replenish only fluid, but you’ve lost fluid and electrolytes, your body must work hard to reestablish the correct ratio of electrolytes to fluid in its plasma.  In order to do so, you may continue to excrete fluid in order to not cause a diluted plasma ratio of electrolytes to fluid.  End result: More dehydration.
  5. Your brain operates on glucose.  Your muscles, once they’ve used up their short supply of glycogen, need a quick source of glucose for optimal performance.  When you give your body fluid, lytes, and carbs, you give it the nutrients it needs to work harder for a longer amount of time.  In this way, plain water without another steady source of carbohydrates falls short.

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition.  For more information go to www.apexnutritionllc.com.

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What’s the best fuel for an early morning ride?

Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride.  For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am.  I haven’t had any stomach issues, but I am not sure that this is the best pre-ride meal strategy. My legs have felt heavy since starting to ride earlier.  My rides are 1.5-2 hours.  Should I eat less, something different, or nothing at all?  What do you think?

Kelli’s Answer: I think your pre-ride fuel strategy can be improved.  The issue with eating a moderately high fiber breakfast within 30 minutes of beginning a ride is that it will likely take too long to digest, absorb, and metabolize to provide any energy to your muscles at all.  And, what’s more, if the meal is setting in your stomach, you are increasing your risk of stomach cramps (but it sounds like you’ve been okay here) and a reduced bloodflow to your legs since your body is working at digesting.

Although many athletes feel like they need a full breakfast before a morning ride, I think you’ll have better result with less food, and ones that you can eat quickly and metabolize faster.

My first choice would be 2 Tablespoons organic honey + 0.5 – 1 Tbsp organic coconut oil (all straight off the spoon).  Why? These are fast-acting, quick-metabolizing energy foods.  The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants.  The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.

Another option would be a sports food with a moderate amount of protein – something like a Clif bar. Or, a smoothie with 1/4 cup yogurt, 1/2 banana, 1 Tbsp honey, and water.  These foods will also digest quickly and provide energy during your ride.

And, don’t forget about 8 oz. of fluid.

During your ride, especially if high intensity and over 60 minutes, or moderate intensity and over 90 minutes, you’ll still need during-ride fuel as well.  With all rides in heat, you’ll want fluids and lytes!

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.
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