Eating and drinking during training

REMARKS:

  • interval training with a given duration – the schemes are also used for racing or riding an indoor trainer
  • Try several types / brands of sports bars and drinks to choose the ones best tolerated by your digestive system
  • volumes are given for a person weighing approx. 70-80 kg, for people weighing less or more, the suggested amounts should be adjusted
  • if your digestive system tolerates higher doses of carbohydrates (60-80g per hour) try increasing the doses given below
  1. Recovery ride up to 1.5h

Food:

• no

Drinking:

• pure still water 500-750ml

  1. Endurance training up to 2h

Food:

after 40-50 min: snack 40-50 g of carbohydrates or energy gel (carbohydrate) or energy bar
after 1:20h (eventually): snack 40-50g of carbohydrates or energy gel (carbohydrate)


Drinking:
1 bottle of 500ml: isotonic (you consume alternately with clean water)
1 water bottle 500ml: pure still water 500-750ml (sip food / gels)

  1. Endurance training up to 2.5-4 hours

Food:

after 40-50min: 40-50g of carbohydrates
after 1: 30h: 50-60g carbohydrates snack or energy gel (carbohydrate)
after 2: 15h: 50-60g carbohydrates snack or energy gel (carbohydrate)
after 3h: 50-60g carbohydrates snack or energy gel (carbohydrate) or energy bar 40-60g


Drinking:
300-400ml / hr: isotonic (take alternately with clean water)
300-400ml / hr: pure still water (down with food / gels)

  1. Endurance training 4-6h

Food:

after 40-50min: 40-50g of carbohydrates
after 1: 30h: 50-60g carbohydrates snack or energy gel (carbohydrate)
after 2: 15h: 50-60g carbohydrates snack or energy gel (carbohydrate)
after 3h: 50-60g carbohydrates snack or energy gel (carbohydrate) or energy bar 40-60g
after 4-6h: 50-60g of easily digestible carbohydrates, you can also throw in a little lean protein 20-30g


Drinking:
300-400ml / hr: isotonic (take alternately with clean water)
300-400ml / hr: pure still water (down with food / gels)

  1. Interval training up to 1.5 hours

Food:
• after 40-50 min: energy gel (carbohydrate) or a bar energy 40-60g

Drinking:

• 1 bottle of 500-750ml: isotonic drink

  1. Interval training up to 2.5 hours

Food:

after 40-50min: energy gel (carbohydrate) or energy bar 40-60g
after 1:30 h: snack 200-300 kcal or caffeine gel


Drinking:
1 bottle of 500ml: isotonic (take alternately with clean water)
1 bottle of 500ml: pure still water (wash down with food / gels)

7. Interval training up to 3.5h

Eating:

after 40-50min: energy gel (carbohydrate) or energy bar 40-60g
after 1: 30h: snack 50-60g of easily digestible carbohydrates or caffeine gel
after 2: 15h: snack 50-60g of easily digestible carbohydrates or energy bar 40-60g
after 2:45: snack 50-60g of easily digestible carbohydrates or caffeine gel


Drinking:
2x 750ml water bottle: isotonic (you consume alternately with clean water)
1 bottle of 500ml: pure still water (wash down with food / gels