Cycling Nutrition and Training Guide

7262019 Cycling Nutrition and Training Guide

httpslidepdfcomreaderfullcycling-nutrition-and-training-guide 117

Cycling Nu

rition and Trainin Guide



983111983137983156983151

Gatorade Cycling Nu

Good nutritional practices ensuradaptations to training The shehigh-energy diet The diet shoulpromote training adaptations wihealth al l whilst maintaining ade

A good daily diet helps your bodtraining and recover


ldquoAt the sharp end ofconditioned and gifteas your nutritionrdquo - JCoaching Chain Awa

HydrationHydrationHydrationHydration

Hydration

It is important to think about fluidaccounts for 60 of your total btransport of nutrients and helpin

person to person depending on

A simple indicator of your hydratiurine is pale in colour and plentiflow in volume or you notice youdehydrated

Tips

bull Water should be your m

bull Drinking little and often i

bull Monitor your hydration s

ldquoPerforming or trainindemands on the bodathletes and underst

will help prevent dehScience Institute

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141

rition and Training Guide

you are fuelled for training recover sufficientlyr volume of training undertaken by committed cycontain sufficient carbohydrate to fuel working

h high quality fats to provide the essential fatty aquate hydration status

adapt to the training you do and ensures that y


rofessional triathlon races the athletes are so wd that winning and losing is ultimately decided back Maitland - Co-coach to Al istair and Jonny Brrd at 2012 UK Coaching Awards

intake on a daily basis not just during exercisedy mass and plays numerous roles within the b

g to regulate body temperature1 Water require

variety of factors and therefore fluid intake is hi

ion status is to check the colour and volume of yul in volume you are probably well hydrated If it ihavenrsquot been to the toilet in a while then you are

in source of fluid during the day

s the key

tatus via the colour and volume of your urine

g in a dehydrated state has been shown to increand cause fatigue This is a situation that shoul

nding the importance of fluid intake before durindrationrdquo - Adrian Hodgson Sports Scientist G

and promoteclists calls for auscles protein to

cids necessary for

oursquore well fuelled for


ell physicallyother factors such

ownlee Winner of

Water typicallydy including theents vary from

ghly individual

ur urine If yours dark in colour andmost likely

se the physiologicalbe avoided by

g and after exercisetorade Sports



983111983137983156983151

Gatorade Cycling Nu

CarbohydratesCarbohydratesCarbohydratesCarbohydrates

T

ch

Csrcsa

Suggested Carbohydrate Intake

During periods of training and co10 grams of carbohydrate per kggrams of carbohydrate each daycarbohydrate

bull 2 mediumlarge banana

bull 1 large bowl (60g) break

bull 200 to 250g cooked pas

bull 1 large potato (250g)

Carbohydrate TipsCarbohydrate TipsCarbohydrate TipsCarbohydrate Tips

Nail your carbohydrate needs with th

1 Eat well before and after bi

meals will fill you up more on r

2 Avoid refined sugary carboh

vegetables and whole grains

3 Brightly coloured fruits and

4 Stir fries and soups are a t

5 Bulky high fibre foods such

6 Look out for hidden caloriessometimes contain more calo

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


he energy required for endurance exercise come

arbohydrate that you store in your muscle liver aow to make sure you eat enough of the right stuf

arbohydrate is stored in the body in relatively smoon becomes depleted after prolonged strenuouquirements will depend on the intensity of your t

ompetition schedule Here are some general guihould try out and then learn from experience todjustments to tailor them to your needs

(per kg body weight)

mpetition (moderate to high intensity 1-3 hoursof body weight per day For a 70kg athlete thatrsquo

To give you an idea the following foods contain

fast cereal

a rice

se pearls of nutritional wisdom

workouts but less on days when you donrsquot exercise Hig

st days

ydrates and opt for ones that are nutrient dense carboh

egetables are rich in nutrients Eat a variety of colours

sty way to increase your vegetable consumption

s vegetables are low in calories but will help to fill you up

Fizzy drinks milkshakes and take-away coffees are allies than a chocolate bar

s from the

nd blood Here is

all amounts andexercise Your daily

raining andelines which youake small

ay) you need 6 tos around 400-70050 grams of

protein and vegetable

ydrates such as fruits

good examples and



983111983137983156983151

Gatorade Cycling Nu

7 Donrsquot be fooled into thinking

them taste good

8 Try using a smart-phone appcouple of weeks of this will h

ProteinProteinProteinProtein

Whether itrsquos for lean body massyour diet Herersquos how to make it

Protein requirements for cyclists

approximately 13 to 18 grams

can be met through a healthy ba

athlete should look to consumefoods that contain 20 grams of p

bull 3 medium eggs

bull 600 ml of cowrsquos milk

bull 400g of baked beans

bull 100g of fish or chicken

Protein TipsProtein TipsProtein TipsProtein Tips

bull The best ways to inclu

bull

Choose lean sourcesmoderation

bull Consume your protein

bull Equally space your pr

bull Consuming protein beyour daily protein inta

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


ldquolow- atrdquo products are low in calories They often contain

to track your calories burned from training versus your clp you make more educated food choices

or to help you adapt better to training protein isork for you

Protein is the major structural co

the body so itrsquos vital for growth an

quality of a protein depends on th

amino acids it contains Proteins t

essential amino acids are referred

complete or high quality proteins

are eggs milk and meat Grains a

do not contain all the essential am

can often obtain them by combini

example rice and beans)

are higher that of a sedentary person You shoul

f protein per kg of your body mass per day3 Pro

lanced diet and donrsquot necessarily need to be sup

00 to 130g of protein per day To give you an idrotein

de high quality proteins in your diet

of protein such as chicken or fish and only

in doses of 20 to 25 grams per meal (eg t

tein meals throughout the day

fore you go to bed can be an effective stratee and can aid in the recovery process

lots of sugar to help

lories consumed Even a

n essential part of

ponent of all cells in

d maintenance The

amount and type of

at contain all of the

to as being

Examples of these

nd beans generally

ino acids but you

g foods (for

d aim to consume

tein requirements

lemented A 70kg

a here are some

at fatty ones in

ree eggs)

gy for achieving



983111983137983156983151

Gatorade Cycling Nu

FatFatFatFat

TipsTipsTipsTips

bull Saturated fats are soli

avoidedbull Dietary fat should co

fish

When training for an event it istrategies in as much depth a

3 Common Nutrition Mis3 Common Nutrition Mis3 Common Nutrition Mis3 Common Nutrition Mis

bull Not consuming enouglsquobreakfast foodsrsquo as b

insufficient amounts obull Avoiding fat ndash the bod

Acidsrsquo ndash these EFArsquosare a good source of

bull Indiscriminate use ofyour diet not make upobtain vitamins and m

Plan Your Diet 5 EssentPlan Your Diet 5 EssentPlan Your Diet 5 EssentPlan Your Diet 5 Essent

bull Forward planning is ethe demands of your t

bull Ensure you are gettineggs or dairy in the fo

bull Variety is key Aim tosources to ensure you

bull We all need treats soand a few squares of

bull Ensure that your nutritaim to exercise early ithe best option Howeconsuming carbohydradvisable

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


Fat isnrsquot all bad In fact itrsquos an essential pdiet Herersquos how to leave the bad ones b

enough of the health-boosting ones

Fats have many important functions in ththe transport of vitamins providing fuel foprotecting your vital organs Unlike carbostore large quantities of fat although ovelead to unwanted increases in body weig

d at room temperature and excessive consu

e predominately from nuts seeds avocado

s important that you plan and practise yours your training

takes akes takes akes

h protein in the first meal of the day ndash manying cereal and bread However this general

protein especially after an overnight fasty requires the intake of fat to obtain necessalay numerous vital roles within the body ndash nFArsquoslt

ietary supplements ndash supplements are therfor poor food choices Food should be yourinerals

ial tips ial tips ial tips ial tips

sential ndash take the time to plan what foods yraining for the upcoming week

sufficient protein at breakfast ndash this may inm of milk or cottage cheese

at your protein fats and carbohydrates fromeet your micronutrient requirements too

allow yourself a few beneficial ones like a gl ark chocolate

ional strategy matches up to the goal of thethe morning without eating then a longer s

er if you plan on doing a high-intensity seste either immediately before or during the s

rt of an athletersquoshind and eat

body includingr cells andydrates we can

-consumption cant

ption should be

olive oils and oily

utritional

end to think ofly provides

ry lsquoEssential Fattyts seeds and oils

to supplementirst point of call to

u need to meet

olve introducing

a variety of

ass of red wine

session ndash if youlower run may beion thenssion may be



983111983137983156983151

Gatorade Cycling Nu

When training for an event it is i

You work so hard to get yourselfruin the experience Planning anminimise the risk of this happeniIn the weeks leading up to yourmake sure you are as prepared

If you are staying in a hotel the nYou may have to rely on local co

foods available

What time does your race start

The energy and fluids that you tperformance Certain races willthese products to fuel your perfo

would be a real shame if your rato

Finally it is important to look at tbe some surprisingly warm daysenough fluid could impact your p

Use the check sheet on the follo

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


portant that you practise your nutritional strategi

into the best possible shape for race day so dond executing your race day strategies in traininggvent there are a number of questions you shouls you can be

ight before it is well worth planning what food opnvenience stores so packing snacks will ensure

If it is early in the morning what time will you eat

ke on board during your race can have a big im ave nutrition products available on course If yo

rmance it is important that you start to use them ie day experience was spoilt by taking a product

he range of temperatures for the location and timduring the winter months during the year and noerformance

ing page to help you prepare for the race

es in training

rsquot let any surprisesill ensure you

d ask yourself to

ions are availableou have familiar

act on yourare going to rely on

in training first Itthat you react badly

e of year There canhaving access to



983111983137983156983151

Gatorade Cycling Nu

Race Day QuestionsRace Day QuestionsRace Day QuestionsRace Day Questions

1 Are you staying in overnight

A _____________

2 If yes are your normal foods

A _____________

3 If yes will you need an early

A _____________

4 What energy drinks bars g

_______________

5 What time will you have your

A _____________

6 What will the range of tempe

A _____________

7 How many feed stations are

A _____________

8 How much will you carry on th

A _____________

9 Will you carry anything on th

A _____________

10 What brands of drinks gels

A _____________

11 What is the duration and int

you need

A _____________

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accommodation

_________________________

available in local shops or do you need to take them with y

_________________________

pre-race breakfast and can your accommodation provide

_________________________

ls etc do you need to take with you from home

_________________________

re-race meal and what will you have

_________________________

ratures be Could it be humid

_________________________

there

_________________________

e bike

_________________________

run or just rely on feed stations

_________________________

and energy bars are available on the route Are you use

_________________________

nsity of the event And how much carbohydrate and liq

_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________

id do you estimate will

__________



983111983137983156983151

Gatorade Cycling Nu

Your main goal before a race is

will this help you perform on racyour training sessions

What to Eat BeforehandWhat to Eat BeforehandWhat to Eat BeforehandWhat to Eat Beforehand

Events are completed over variothe main principles remain the s No matter how long your race is

exercise to ensure optimal glycoshould contain between 100 to 2yoursquore racing for

This pre-race meal should be lodiscomfort To give you an idea



Enjoy one of these menursquos 2 ndash 4

Sample MealsSample MealsSample MealsSample Meals

Menu 1Menu 1Menu 1Menu 1

bull 50g Rolled Oats with 35

bull

1 Bagel with 30g light cre

bull 330ml Orange Juice and

Nutritional Information 680kc


bull 1 bagel with 100g sliced tu

bull

330ml Orange Juice and

bull

500ml Gatorade Perform


983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


o arrive on the start line adequately fuelled andday but a similar strategy could also help you g

(2 (2 (2 (2----4 hours before)4 hours before)4 hours before)4 hours before)

us distances and while each have different nutritime

you should always eat a high carbohydrate mea

gen stores which is the bodyrsquos primary energy s 00 grams of carbohydrates depending on your s

in protein fibre and fat to minimise the risk of g the following foods contain 50 grams of carbohy

fast cereal

hours before exercise to make sure you are well

ml skimmed milk

m cheese

medium banana

al 145g carbohydrate 32g protein

key breast and mustard

medium banana


ydrated Not onlyet the most out of

onal requirements

l 2 to 4 hours before

urce This mealize and how long

astro-intestinalrate

fuelled



983111983137983156983151

Gatorade Cycling Nu


bull

100g penne pasta with 1 c

bull 1 slice of white bread

bull 330ml orange juice


Use these recommendations tostrategy in training first

What to Drink BeforehaWhat to Drink BeforehaWhat to Drink BeforehaWhat to Drink Beforeha

Starting exercise dehydrated caleading up to exercise

bull Am I thirsty

bull Is my urine dark in colou

bull Is my body weight notic

Use the handy poster on the nexsession

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


icken breast and 100g pasta sauce


elp determine what works for best for you Ensu

d (2 d (2 d (2 d (2----4 hours before)4 hours before)4 hours before)4 hours before)

impair your performance Ask yourself these qu

r

ably lower than yesterday

t page to ensure that yoursquore always adequately h

re you try out any

estions in the hours

ydrated before a



983111983137983156983151

Gatorade Cycling Nu

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983111983137983156983151

Gatorade Cycling Nu

Answering ldquoyesrdquo to any of these

ensure you start exercise hydrat

Slowly drink 5-7 ml fluid per kg o

Consuming foods or drinks that

consumed fluids4

Monitor your urine colour and vo

colour and low in volume you ne

15 minutes before15 minutes before15 minutes before15 minutes before

Consuming carbohydrates befor

session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor

ldquoldquoEveryone has their

us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


questions may indicate inadequate hydration He

d

f your body weight4 for example 350-500ml for

ontain sodium (salt) will also help to stimulate thi

lume as a simple indicator of hydration status ndash i

ed to drink more

exercise essentially starts to meet the fueling r

IME

snt lie and research has proved it preparing be

t on your performance Simply put the better yo

is designed to provide a convenient and easily

ergy shortly before exercise

ation 118ml 24g carbohydrate 106mg sodium

favourite pre-race breakfast Itrsquos a case of mixing

y eating mostrdquo - Nigel Mitchell - Head of nutritio

re are some tips to

a 70kg athlete

irst and retain the

your urine is dark in

quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu

The longer the event the more cand drink during your raceTherersquos plenty of scientific reseaathlete is different and what wornutrition should be based on the

Fuel RequirementsFuel RequirementsFuel RequirementsFuel Requirements

The energy you need to fuel youthe carbohydrate that you take oassociated with the depletion of

30303030----60 minutes60 minutes60 minutes60 minutes

You do not need to take on extr

However it certainly wouldnrsquot huthe effects of mouth rinsing withperformance lasting under an ho

1111----2 hours2 hours2 hours2 hours

Your carbohydrate stores can byou will need to consume carbousing as your carbohydrate sourtolerate more it certainly wonrsquot h

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


rucial your game-day nutrition becomes Here is

rch about what you should eat and drink on race s for one may not work for another Therefore y

following recommendations and tailored to what

r race comes predominately from the carbohydran board during exercise Fatigue during prolongehese stores5

fluid or carbohydrate when exercising for under

rt to take a quick swig of a sports drink There haa sports drink that shows small improvements inur6

come severely depleted in events lasting up to 2ydrate from a sports drink energy gel or whatev

ce Aim for at least 30g of carbohydrate per hourrt

a guide what to eat

day However everyour race-day works for you

te that you store andd exercise is often

60 minutes

s been research onhigh intensity

hours The meanser yoursquore used toand if you can



983111983137983156983151

Gatorade Cycling Nu


As the duration increases so do

60g per hour This may require shigh carbohydrate intakes

gt 3 hoursgt 3 hoursgt 3 hoursgt 3 hours

During events lasting longer thaConsuming carbohydrate blendssystems in the intestine which allperformance6

It is not uncommon for athletessuch as rice cakes or sandwicheconsume other nutrients that maandor fat will improve the feelindrinks and energy gels

It is important to note that high indiscomfort It is important to prayou

GATORADE PERFO

As an athlete you nee

Gatorade PERFORM h working muscles and r

Nutritional Information

Modified from Jeukendrup (2011

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


es the importance of consuming carbohydrate Ai

ome training as there is an increased risk of sto

3 hours carbohydrate recommendations may e(glucose and fructose) will take advantage of th

low for higher rates of carbohydrate oxidation an

articipating in events lasting longer than 3 hourss Eating these kinds of foods will also provide ay be of benefit Consuming foods with a small aof being full and will provide a different taste pr

takes of carbohydrate during exercise can incretice your fuelling strategies in training first and fi

M

to maintain your performance during exercise

as been scientifically proven to help athletes replplenish electrolytes during activity

500ml 30g carbohydrate 250mg sodium

)

im to consume up to

ach discomfort with

xceed 90g per hourmultiple transportcan improve

to consume foodsopportunity to

ount of proteinfile from sports

se the risk of GId out what works for

lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu


When we exercise heat is produ

sweating If we do not replace th

Therefore the goal of drinking dloss) and changes in electrolyte

Here is a guide to estimate your

bull Weigh yourself before tr

bull Weigh yourself after trai

bull 1 kg of weight loss equa

bull Do it several times to seconditions

Following these recommendatio without over-drinking as this coul(low blood sodium concentration

Are You a Salty SweaterAre You a Salty SweaterAre You a Salty SweaterAre You a Salty Sweater Some athletes lose more sodiu

their sodium intake during exerci

bull Do you get a salty taste

bull Do you get eye irritation

bull Are salt stains visible on

The nutritional challenge after eand repair muscle tissue by con

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


ed the main mechanism by which the body los

e fluid that is lost as sweat you become dehydrat

ring exercise is to prevent excessive dehydratiobalance as a consequence of sweating4

sweat rate

ining

ing and subtract the weight of any drinks you c

ls 1 litre of fluid loss This should give you an ide

e how your body reacts at varying intensities and

s should ensure that you drink enough fluids told put you at risk of a rare but serious condition cs)7

in their sweat than others These athletes may

se

of sweat in your mouth when you train and race

from salt getting in your eyes

your clothing

ercise is to rehydrate replenish carbohydrate stuming protein

s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate

in different weather

revent dehydrationalled hyponatremia

eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu

The nutritional challenge after aand repair muscle tissue by con

After exercise you should drink 1body weight then you should drifor the likely loss through urinaryexercise but not all at once Fluiis reached Consuming foods anfluid retention allowing for a spe

Eating protein after exercise pro

protein5 such as milk protein w

Your carbohydrate stores will bemass carbohydrates over severrapid recovery is essential suchcarbohydrates However if therecarbohydrate intake is less critic

GATORADE RECO

Nutrition is a vital pa

Gatorade RECOVEhydration and musclconsistency and grenext challenge

Nutritional Informati

ldquoAt the sharp end of pconditioned and giftedyour nutritionrdquo - JackCoaching Chain Awar

Practical TipsPractical TipsPractical TipsPractical Tips

1 Plan your race day in advance

2 Practice your fuelling strategie

3 Regularly weigh yourself befor

4 Arrive hydrated and fuelled

5 Amount and type of carbohydr

6 Replace 150 of fluid losses in

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


event is to rehydrate replenish carbohydrate stuming protein

5 L of fluid for each kg of body weight lost4 So ik 3 litres of fluid to ensure rehydration This lsquoextroutput and should commence as soon as you h

d should be consumed in small amounts for 2-3d drinks containing sodium will help stimulate yodier return to fluid balance4

otes training adaptations so aim for 15-20g of

ey egg or meat

depleted so you should also aim to consume 1 -l hours For a 70kg athlete this equates to 70-10s for a second session that day then ingest hig

is ample time for recovery then the patern and til

VER

rt of your recovery process

is a protein carbohydrate and electrolyte drinke-recovery benefit after a challenging workout Rat taste youd expect from Gatorade to help you t

n 500ml 14g carbohydrate 16g protein 250mg

ofessional triathlon races the athletes are so wethat winning and losing is ultimately decided byaitland - Co-coach to Alistair and Jonny Brownlat 2012 UK Coaching Awards

hat factors will affect hydration and fuelling stra

s in training first - train your gut

and after training so you can devise an individual

te depends on intensity and duration

the hours after exercise

res and to rebuild

if you lose 2 kg ofarsquo fluid will accountve finishedours until the figurer thirst and promote

high quality

15g per kg of bodyg carbohydrate2 Ifglycemic inex

ming of

that providesECOVER has theo prepare for the

sodium

ll physicallyther factors such ase Winner of

egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu

Reference List1 Jeukendrup AE amp Gleeson M (2010)(IL) Human Kinetics2 Burke L Hawley J Wong S amp Jeuk

Sciences 29sup1 S17-S213 Phillips S amp Van Loon L (2011) DietSciences 29 Suppl 1 S29-384 Sawka MN Burke LM Eichner RMedicine position stand Exercise and Fl5 Jeukendrup AE (2004) Carbohydrate6 Jeukendrup AE (2011) Nutrition for e29sup1 S91-S997 Shirreffs S amp Sawka (2011) Fluid an29 Suppl 1 S39-46

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


Sport Nutrition An Introduction to Energy Production and Pe

ndrup A (2011) Carbohydrates for training and competition

ary protein for athletes from requirements to optimum adapt

Maughan RJ Montain SJ Stachenfeld NS (2007) Amuid Replacement Med Sci Sports Exerc 39(2)377ndash90Intake During Exercise and Performance Nutrition 20669ndash

ndurance sports Marathon triathlon and road cycling Journ

electrolyte needs for training competition and recovery Jou

rformance Champaign

Journal of Sports

tion Journal of Sports

erican College of Sports

77al of Sports Sciences

rnal of Sports Sciences



983111983137983156983151

Gatorade Cycling Nu

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983111983137983156983151

Gatorade Cycling Nu

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983111983137983156983151

Gatorade Cycling Nu


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983111983137983156983151

Gatorade Cycling Nu


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n essential part of


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Examples of these

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ino acids but you

g foods (for

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tein requirements

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a here are some

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ree eggs)

gy for achieving



983111983137983156983151

Gatorade Cycling Nu

FatFatFatFat

TipsTipsTipsTips



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-consumption cant

ption should be

olive oils and oily

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u need to meet

olve introducing

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ass of red wine




983111983137983156983151

Gatorade Cycling Nu




foods available






983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










es in training


d ask yourself to







983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







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re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

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carbohydrate en

Nutritional Infor


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British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




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im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















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sweat rate

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se



your clothing


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ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

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wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu


T

ch

Csrcsa

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141









fast cereal

a rice



st days






s from the

nd blood Here is






good examples and



983111983137983156983151

Gatorade Cycling Nu


them taste good








bull 3 medium eggs






bull





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n essential part of


d maintenance The

amount and type of


to as being

Examples of these

nd beans generally

ino acids but you

g foods (for

d aim to consume

tein requirements

lemented A 70kg

a here are some

at fatty ones in

ree eggs)

gy for achieving



983111983137983156983151

Gatorade Cycling Nu

FatFatFatFat

TipsTipsTipsTips



fish













983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





















-consumption cant

ption should be

olive oils and oily

utritional




u need to meet

olve introducing

a variety of

ass of red wine




983111983137983156983151

Gatorade Cycling Nu




foods available






983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










es in training


d ask yourself to







983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu


them taste good








bull 3 medium eggs






bull





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


























n essential part of


d maintenance The

amount and type of


to as being

Examples of these

nd beans generally

ino acids but you

g foods (for

d aim to consume

tein requirements

lemented A 70kg

a here are some

at fatty ones in

ree eggs)

gy for achieving



983111983137983156983151

Gatorade Cycling Nu

FatFatFatFat

TipsTipsTipsTips



fish













983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





















-consumption cant

ption should be

olive oils and oily

utritional




u need to meet

olve introducing

a variety of

ass of red wine




983111983137983156983151

Gatorade Cycling Nu




foods available






983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










es in training


d ask yourself to







983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu

FatFatFatFat

TipsTipsTipsTips



fish













983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





















-consumption cant

ption should be

olive oils and oily

utritional




u need to meet

olve introducing

a variety of

ass of red wine




983111983137983156983151

Gatorade Cycling Nu




foods available






983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










es in training


d ask yourself to







983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu




foods available






983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










es in training


d ask yourself to







983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu



A _____________


A _____________


A _____________


_______________


A _____________


A _____________


A _____________


A _____________


A _____________


A _____________


you need

A _____________

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


accommodation

_________________________


_________________________


_________________________


_________________________


_________________________


_________________________

there

_________________________

e bike

_________________________


_________________________


_________________________


_________________________

__________

ou

__________

what you need

__________

_________

__________

__________

__________

__________

__________

to them

__________


__________



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu













bull






bull


bull



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








fast cereal


ml skimmed milk

m cheese

medium banana



medium banana



onal requirements




fuelled



983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141







r



re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















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sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


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983111983137983156983151

Gatorade Cycling Nu


bull








bull Am I thirsty




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re you try out any


ydrated before a



983111983137983156983151

Gatorade Cycling Nu

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983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

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983111983137983156983151

Gatorade Cycling Nu

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141




983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


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gatoradeuk

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983111983137983156983151

Gatorade Cycling Nu





consumed fluids4





session

GATORADE P

The science doe

have a big impa

youll perform

Gatorade PRIM

carbohydrate en

Nutritional Infor


us with what we enj

British Cycling

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141



d




ed to drink more


IME








re are some tips to

a 70kg athlete

irst and retain the


quirements of the

ore exercise can

prepare the better

igestible source of

what science tells

for Team Sky and



983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

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gatoradeuk

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983111983137983156983151

Gatorade Cycling Nu









983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141










a guide what to eat



60 minutes





983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

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983111983137983156983151

Gatorade Cycling Nu








GATORADE PERFO





983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








M




)

im to consume up to

ach discomfort with





lace fluids refuel



983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

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gatoradeuk

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983111983137983156983151

Gatorade Cycling Nu

















983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141





sweat rate

ining






se



your clothing


s this heat is by

ed

(2-3 body weight

nsumed

of your sweat rate



eed to supplement

res and to rebuild



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu






GATORADE RECO












983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141






ey egg or meat



VER










res and to rebuild


high quality


ming of


sodium


egies

ydration strategy



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu



983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141








rformance Champaign

Journal of Sports







983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk



983111983137983156983151

Gatorade Cycling Nu

ww

wwwfac

983154983137983140983141 983107983161983139983148983145983150983143 983124983154983137983145983150983145983150983143 983137983150983140 983118983157983156983154983145983156983145983151983150 983111983157983145983140983141


wgatoradecouk

ebookcomgatora

gatoradeuk

deuk

Date post:	01-Mar-2018
Category:	Documents
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Cycling Nutrition and Training Guide

Documents