Ask an expert
Question

12 Nov 2006

eating plan for cyclist training 135km
please could you help me with a eating plan as i am training for a 135km cycle race.i have run comrades and try to eat health but feel i could eat the house out at 16h30 when i get home.i have cereal for b/fast sammie ham&lett for lunch then pasts with mince or stew or pork chops fish or chicken.ride 180-240km per week .i am 1.74m and weigh 82kg.i drink about 2-3lt water per day and a litre of energade or powerade after a hard session in the morning.
Answer 436 views
Expert
Sports Nutrition
Sports nutrition

01 Jan 0001

Dear Mark

With this limited information I have calculated you to use about 2365 calories daily, plus about 1500 calories for your exercise regime which equates 3865 calories per day. If possible determine your exercise calorie usage by a heart rate monitor then adjust the 1500 calories accordingly.

Make sure that you split this energy need into 50-60% carbs, 20-30% protein, and 20% fat and into six meals per day which will give you results you are after. Taking liquid carbs after training is paramount thus the energade is great – keep in mind though that the body cannot consume more than 60g carbs per hour thus split that litre over 2 hours.

Good luck and take care

Vanessa
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
Voting Booth
Have you entered our Health of the Nation survey?
Please select an option Oops! Something went wrong, please try again later.
Results
Yes
32% - 9444 votes
No
68% - 20057 votes
Vote