Cycling
Performance
Presented by:
Andrew G. Vidales, B.S.
USA Level 3 Cycling Coach
Nutrition Cycling
Performance
Nutrition Cycling
Performance
Gauge
your calorie intake for one
week
Dietary/Activity
Analysis
Nutrition Log. Use www.mypyramidtracker.gov
stores:
- Consumption of 125 200g within 2 hrs after an
event causes a more rapid restoration of glycogen
stores(8).
- Glycogen repletion may be maximized by consuming
0.7 to 3.0g of carbohydrate per kg of bodyweight
every 2 hr following exercise(9).
(8)Ivy, J.L. et al. J. Appl. Physiology. 64:1480-1485. 1988
(9)Friedman, J.E. et al. Sports Med. 11(4):232-243.
1991
Sherman, W.M. et al. Sport Nutr. 1(1):28-44. 1991
Calculating
Heart
more accurately depicts the intensity relative to
oxygen consumption Rate
220 age resting heart rate = 220 52 = 168 - 60
(RHR taken first thing in the am) = 108 (13)
Target HR range of 50% - 168 -60 x .50 + 60(rhr) = 114.00
Target HR range of 70% - 168 -60 x .70 + 60(rhr) = 135.60
Target HR range of 60% - 168 -60 x .60 + 60(rhr) = 124.80
Target HR range of 80% - 168 -60 x .80 + 60(rhr) = 146.40
QUESTIONS/FEEDBACK