GOOD CYCLING REQUIRES GREAT NUTRITION & GREAT HEALTH
Cycling can be quite strenuous and might lead to health complications if you don't care of your diet and keep an eye on the liquids and calorie intake. It is better to err on the side of caution rather than land oneself in a jam for choosing wrong or inadequate diet & nutrition. Often overeating and opting for fast-foods or greasy foods might land you in bigger trouble. A popular overseas cycling article says a healthy well exercised body required adequate amount of foods well spaced out to save a person from dehydration and undue fatigue while cycling.
India being a tropical country when harsh Sun beats down almost 8 months of the year, regular intake of liquid, fiber, fruits along with steamed food is recommended by experts.
WHAT CAN YOU EAT?
Cycling is a strenuous exercise and eating the right kind of food and having a regular food intake regime would help tremendously in increasing the ride distance and endurance. Long distance daily rides of over 100 km is quite common among seasoned cyclists Any journey that exceeds five hours needs careful planning in terms of what food to carry, water intake and fruits besides a packet or two of trail mix. Careful packing of dry and wet ration should precede any long distance cycling trip. The way side food on way tend to be expensive and may not suit a delicate stomach. Better to keep your options open. Also during Covid times, wayside food is strictly off limits!
Cyclists Eating Plan
first rule: Keep eating small quantities by following the following regime
Breakfast - Porridge oats/eggs and salads
Mid morning snack - Fruit/Yogurt
Lunch - Parathas, rice bowl, vegetables bread sandwich
Mid afternoon snack - a piece of fruit/pack of unsalted nuts. Probably some vada!
Evening meal - A piece of chicken/ fish/other lean meat with Rice/Pasta/Vegetables
Pre bedtime - A milky drink before bed
Staying fit for great cycling
Great cycling also means great health and keeping fitness for long distance and regular rides required certain careful planning of not just your food intake regime but also exercise regime.
Before you begin cycling start with light exercises at home.
If you are a Gym goer keep your Gym attendance preferably after you return from cycling
while cycling try to keep your spine erect as far as possible
Also give a break after every 5 kilimetres or half an hour of cycling and walk pushing the cycle
Better still park the cycle and jog for about 10 minutes
There is plenty of publicly available videos on YouTube, Vimeo and such other popular web service providers . We have provided a sample of two videos to introduce some stretches needed for cyclists