ENSURING PROPER NUTRITION DURING BIKING TRIPS

By Vanessa Martin, Nutritionist for Nautilus Plus

Planning a biking trip? It’s important to recognize the key role nutrition plays in your level of energy, your performance and your enjoyment. That’s why it’s so important to ensure balanced nutrition before, during and after each excursion.

Fill up before you leave!

It is absolutely essential to start each day of your trip by eating something. About 3 or 4 hours before you leave for the day, eat a complete meal that contains both carbohydrates and protein. After your meal, drink at least 500 mL of water to ensure you are as hydrated as possible.

GOOD SOURCES OF CARBOHYDRATES

-Breakfast cereal

-Oatmeal

-Bread, bagels, pitas, tortillas

-Rice, potatoes, pasta

-Cereal bars

-Fresh or dried fruit

-Fruit juice

-Low-fat yoghurt

-Chocolate milk

 

GOOD SOURCES OF PROTEIN

-Meat, chicken, fish

-Legumes (chickpeas, beans, etc.)

-Eggs

-Peanut butter

-Nuts, grains

-Skim or partly-skimmed milk

-Chocolate milk

-Low-fat yoghurt

-Reduced-fat cheese

Hydrate throughout your excursion to keep your energy levels up!  

Throughout your excursion, re-fuel with carbohydrates in liquid form. This will give you the energy you need to keep going and will keep you hydrated at the same time. This is even more important on hot, sunny summer days. Here are a few good options to choose from:

-One pack of energy gel per hour (PowerBar Gel, Clif Shot, LG Gel, etc.). Take with a good amount of water.

-AND a sports drink such as Gatorade or X1.

-OR fruit juice diluted in water with a pinch of salt.

Remember that your body absorbs liquids better when taken in small amounts. Don’t wait until you feel thirsty. Consistently drink between 125 and 250 mL of liquid every 15 minutes. If your excursion lasts over 3 hours, you also need to have a snack. When stopping, take advantage and fill up with an easy-to-carry, carbohydrate-rich snack like a piece of fruit or an energy bar (Kronobar, Clif Bar, PowerBar, etc.).

 

Replenish after your excursion! 

In the 30 minutes following the end of your excursion, enjoy a snack containing carbohydrates and protein. For example:

-Chocolate milk and dried fruit

-OR cheese and a few crackers

-OR a peanut butter sandwich

-OR a cereal bar and fruit juice

Then, drink lots of water and snack every 2 hours for the rest of the day until you have taken in the same number of calories expended during your excursion. On a final note, remember to vary your diet throughout the trip. And, make sure you stick to foods and drinks you are used to. The key is not to leave anything to chance!

 What do we recommend to bring for a bike trip ?

  • Tire pump
  • Tube
  • Helmet
  • Comfortable clothes
  • Backpack
  • Bottle of water

Airlines policies about luggages and sports equipment:

AIR CANADA

Luggages: http://www.aircanada.com/en/travelinfo/airport/baggage/index.html

Sports Equipment: http://www.aircanada.com/en/travelinfo/airport/baggage/sports_equip.html

WESTJET

Luggages: http://www.westjet.com/guest/en/travel/basics/baggage/index.shtml

Sports Equipment:http://www.westjet.com/guest/en/travel/basics/baggage/index.shtml

AMERICAN AIRLINES

Luggages: http://www.aa.com/i18nForward.do?p=/travelInformation/baggage/baggageAllowance.jsp

Sports Equipment: http://www.aa.com/i18nForward.do?p=/travelInformation/baggage/baggageAllowance.jsp#Sports%20Equipment

DELTA AIRLINES

Luggages: http://www.delta.com/content/www/en_US/traveling-with-us/baggage.html

Sports Equipment : http://www.delta.com/content/www/en_US/traveling-with-us/baggage/before-your-trip/checked.html#guidelines

SWISS INTERNATION AIRLINES

Luggages:  http://www.swiss.com/web/EN/services/baggage/Pages/baggage_overview.aspx?1392059620431&Country=CA.

Sports Equipment : http://www.swiss.com/web/EN/services/baggage/Pages/sporting_equipment.aspx?1392059644053&Country=CA