Fall Floor Model Clearance - visit your local store for details.

Posted Jul 18, 2013 by Gym Source in Outdoor/Adventure and tagged cycling, Exercise tips, outdoor exercise.

3 New Rules for Better Endurance Cycling

For years, cyclists have been urged to replace every ounce of water lost during exercise. They’ve also been warned to avoid caffeine, and to drink beverages with added protein for better cycling performance. However, recent research may prove that advice to be misguided. According to registered dietician, Monique Ryan, author of the book Sports Nutrition for Endurance Athletes, here’s why:

MYTH #1: Replace 100% of fluids lost during cycling.

New Rule: Pace your water intake. Our bodies simply can’t absorb fluids of any sort as quickly as we lose it, so it’s impossible to replace “every lost ounce” of liquid. Instead, cyclists should concentrate on replacing about 75% of the fluid lost through sweating during a long cycle ride. One tip: Weigh yourself before and after a relatively short one-hour ride to derive your sweat rate, and then determine how much to drink during a long ride.

MYTH #2: Protein-carb drinks are a panacea for lost fluids.

New Rule: Go easy on protein drinks. Carb-protein blended beverages became popular when research showed they enhanced performance during endurance cycling. However, points out Ryan, cyclists on long rides typically eat, consuming protein in their food. Plus, research with 10 trained endurance cyclists showed no difference in their performance among those drinking carb-only versus carb-protein drinks. Interestingly, both groups performed better than cyclists who drank plain flavored water.

MYTH #3: Avoid caffeine.

New Rule: Caffeine is your friend. Although heralded as a demon diuretic, many studies show that caffeine actually lowers the rate of “perceived exertion”—improving the strength, endurance and mental performance of athletes. In fact, a study by the University of Birmingham (UK) found that cyclists consuming caffeinated sports drinks burned carbs in the drink 26% more quickly than those who drank sports drinks lacking caffeine.

Share this story:

Recent Posts

Build Your Home Gym

November 15th, 2018

How to Diversify Your Treadmill Workouts

Treadmills remain a widely used piece of equipment both in homes and in commercial gyms, but treadmill workouts are often thought of as monotonous. Why? We tapped our equipment experts for…


October 1st, 2018

Personal Trainer Spotlight: Rob Gasko & Allen Meretsky

Personal Trainer Spotlight: Rob Gasko & Allen Meretsky Area Servicing: Central Monmouth County, NJ Experience: Rob Gasko is an NASM Certified Personal Trainer and Certified Functional with…


September 26th, 2018

How to Avoid Common Workout Mistakes

Stop working out wrong. Quality fitness equipment is an investment and Gym Source wants to ensure you get the most from it AND your workouts. To help, we enlisted one of Gym Source’s VIP…

Build Your Home Gym

September 20th, 2018

Top Myths in Home Gym Design

Skeptic about the ease of creating your very own home gym, or just unsure of where to start? Our equipment experts debunk the top myths in home gym design. If you have been dreaming of your to…