Tip #1: Hydration.
Proper hydration is critical for all types of exercise. At least one bottle per hour is the amount of water you should drink to stay hydrated while riding your bike. If the weather is warm, you may need to consume more. It’s also important to start drinking about an hour before your workout. Remember not to over hydrate, as your body can properly digest about 16-24 ounces of liquid per hour. On rides of up to 2 hours, you’ll need to replace electrolytes and minerals and consumer about 150 calories per hour. On rides over 2 hours, consider adding protein to promote better recovery and sustained energy levels, while still consuming about 150 calories per hour. If you have problems with cramping and/or decreased energy, please ask one of our trained salespeople for assistance in determining the best product for your needs. In the heat, it is vital to drink and also replenish minerals that are being sweat out of your system. Electrolyte powders, tablets, gels, chews, and bars can all help keep you nourished while it’s hot. Insulated water bottles are another great way to keep your beverages colder longer. Try freezing them for a few hours before you ride to keep your drink even cooler. We carry a large selection of bicycling nutrition products designed to improve your workouts by: GU, Hammer Nutrition, EFS, Clif, Accelerade, Endurox, Honey Stinger, Nuun, Saltstick, Skratch, Sportlegs, Tailwind, Jelly Belly, Osmo, Kate’s Real Food, Enduro and more. See our nutrition page for more information.
Tip #2: Recovery.
Recovery can be just as important as staying hydrated and nourished while riding. Recovery products are designed to help with muscle rebuilding and decrease the amount of lactic acid that builds up during exercise. Recovery is especially important on multi-day rides, during which you need optimum energy day after day. Eating a healthy meal after your workout is the best way to replenish and rebuild. If that’s not possible, recovery products will incorporate protein to aid the muscles. We carry recovery drinks from Clif, Endurox, and Hammer Nutrition. Let us help you choose the right recovery product for you!