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On a long ride your overall goals should be to maintain fluid and energy balance on a day-to-day basis. by Susan I. Barr, Ph.D., RDN and John Hughes Susan Barr, is a Professor of Nutrition, University of British Columbia. She is a veteran of the Rocky Mountain 1200, Paris-Brest-Paris, Team Furnace Creek 508, Pacific Crest and PAC Tours. John Hughes is a former director of the WUCA, has been certified by the NSCA as a personal trainer and by USA Cycling as a coach. Learn about Hughes’ coaching at www.coach-hughes.com. Introduction On a long ride such as a double century, [...]

Ten Mistakes Endurance Athletes Make and How You Can Avoid Them by Steve Born Steve Born is a technical advisor for E-CAPS with over a decade of involvement in the health food industry. He is a three-time RAAM finisher, the 1994 Furnace Creek 508 Champion and 1999 runner-up, and is the holder of two WUCA records. Visit hammergel.com   Over Hydrating Too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you've had to DNF [...]

Ten Mantras for Endurance Cyclists by Susan I. Barr, PhD, RDN, FACSM Susan Barr, is a Professor of Nutrition, University of British Columbia. She is a veteran of the Rocky Mountain 1200, Paris-Brest-Paris, Team Furnace Creek 508, Pacific Crest and PAC Tours Ten Tips 1. One-way Principle ~ Food and drink should be palatable, go down easily, and stay down.   2. Moderation, Variety and Balance ~ Moderation: no good foods or bad foods; rather, healthy diets and not so healthy diets. ~ Variety: nutrients are distributed in different foods. ~ Balance: · your diet isn't too lopsided (e.g., so [...]

When you are planning a century or a double, your nutrition is as important as your training. Being nutritionally prepared, however, means more than just carbo-loading the night before. During the months leading up to your ride you must eat wisely and learn what, when, and how to eat to fuel the distance. by Jenny Hegmann, MS, RD Jenny Hegmann, MS, RD, is co-author of The Cyclist's Food Guide: Fueling for Distance (© 2005 Sports Nutrition Publishers) with Nancy Clark, MS, RD. Hegmann is a sports nutritionist and long-distance cyclist. She lives and works in the greater Boston area. Your [...]