1. Eat a suitable diet ensuring your
glycogen reserves are fully stocked
2. Increased high-mileage training will
reduce glycogen consumption as your stamina builds (and muscle regeneration slows)
3. Gradually reduce mileage 7 days prior to
a major endurance race to build glycogen reserves
4. There are glycogen reserves in muscles
and the liver; however the reserve in the liver usually takes longer to mobilise. Therefore begin
your ride relatively slowly for between 5-15 minutes (10-15 minutes is best), otherwise you'll
burn up your muscles glycogen supply before the liver has started depletion.
5. Eat whilst cycling
6. Drink plenty even if you feel you don't
need it
7. Eat lots of carbohydrates the night
prior to cycling
8. If taking part in a race, eat at least 3
hours before the race and nothing after 1 hour before; otherwise eat food with low protein and fat
so that it's digested quicker
9. Drink a strong black coffee 1 hour
before cycling as the caffeine mobilises fatty acids - then follow with plenty of water
10. Don't forget to eat and drink as soon
as possible after exercise to regain lost energy and fluid
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