Category Archives: Hydration

Endurance Cycling Nutrition – Hydration and Calories are Key

Hydration and getting calories are key during an endurance events such as the Leadville 100 mile race.

Because hydration directly impacts athletic performance, it is even more important for athletes to keep fluid levels topped off – especially during an event as demanding as a multi-day tour when cyclists can lose multiple liters of fluid in a single stage. Hydration is essential, as are electrolytes – important body salts which support proper muscle function and help regulate body temperature. It’s important to hydrate during the event, but also important to sip fluid throughout the day to fully rehydrate before the next stage. This will help keep the cramps away.

Key facts
1/2 litre to l litre water required per hour
500 mg- 1g sodium required per hour

Carbohydrates are the primary fuel during exercise and they’re essential to keep the body running. In an endurance race, calories are king and getting enough is essential for performance. Making sure to get plenty of carbohydrates both before and during the race is key, and proper nutrition on the bike also helps shorten recovery time, which is very important in a multi-day event. In addition to carbohydrates, a small amount of protein during exercise can help speed recovery.

key facts
At Leadville for example the athlete taking 10 hours will burn 5000 calories
250-300 calories required per hour
Dual source of glucose( fast release) and fructose (slow) is the best type of carbohydrates drink. Plus small amount of elctrolytes.

Herbalife24 Prolong is the official on-course drink at Leadville. It has a subtle, easy-to-drink flavor, plus provides all the carbohydrates and electrolytes your body needs to sustain during a race like Leadville.