Cycling Calories and Hydration

Hydration and getting calories are key during an endurance events such as the Leadville 100 mile race.

Hydration

Because hydration directly impacts athletic performance, it is even more important for athletes to keep fluid levels topped off – especially during an event as demanding as a multi-day tour when cyclists can lose multiple litres of fluid in a single stage. Hydration is essential, as are electrolytes – important body salts which support proper muscle function and help regulate body temperature. It’s important to hydrate during the event, but also important to sip fluid throughout the day to fully rehydrate before the next stage. This will help keep the cramps away.

Key facts on Electrolyte Replacement:

1/2 litre to l litre water required per hour
500 mg- 1g sodium required per hour

This will help you keep you well hydrated, absorb nutrients and keep cramping away.

Calories

Carbohydrates are the primary fuel during exercise and they’re essential to keep the body running. In an endurance race, calories are king and getting enough is essential for performance. Making sure to get plenty of carbohydrates both before and during the race is key, and proper nutrition on the bike also helps shorten recovery time, which is very important in a multi-day event. In addition to carbohydrates, a small amount of protein during exercise can help speed recovery.

Video of Dr John Heiss at Leadville

Key facts
A cyclist at Leadville taking 10 hours will typically burn 5000 calories.
The body cant take in all those calories during the race, instead 250-300 calories required per hour.
Dual source of glucose (fast release) and fructose (slow) is the best type of carbohydrates drink.

Herbalife24 Prolong is the official on-course drink at Leadville. During extended or intense exercise, Prolong provides a dual-source carbohydrate blend for immediate and sustained energy. Bioavailable electrolytes help support muscle contraction and maintain a properly functioning cellular environment, while a small amount of protein helps reduce muscle breakdown, speeding recovery time. What Dr Heiss calls pre-recovery. All with a subtle, easy-to-drink flavour.

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