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Home / Events / NOVE COLLI
 
18 May 2014

NOVE COLLI

Cesenatico (Forlì-Cesena)

Nove Colli

Equipe Enervit advice for the Nove Colli race

1 - False myths
2 - Training while fasting
3 - Well begun
4 - Well reintegrated
5 - The correct management of nutrition during cycling training

 

1 - False myths

Not everybody knows that there is no real difference between the energy cost of cycling in the winter and in the summer. Scientific research has not yet exactly identified the causes behind the increased hunger which we undoubtedly experience during cycling outings in the winter compared to summer cycling sessions. What is certain is that there is no exercise-related increased calorie need.
Often athletes try to ignore the problem and not give in to this feeling of increasing hunger - they try to put an end to the matter because they do not want to put on weight. This is not right. While it is true that we must not change our eating habits in the winter by increasing the amount of food we eat, it is equally true that severe eating restrictions and diets during the winter are very risky. Losing too much weight in the winter increases the chances of becoming ill or injured. We should learn to listen to our body and interpret the messages it sends us, including giving in to the increased feeling of hunger in an intelligent way, following a correct nutrition strategy. The Zone helps us achieve this because its balance helps us feel full.

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2 - Training while fasting

During the winter many cyclists train in the gym in the mornings before going to work, carrying out spinning or running sessions on the treadmill. Training while fasting was first tested in Italy on marathon runners and the advantageous effects it had on the athletes were studied. Those athletes were professionals - amateurs are advised to carry out a not-too-demanding spinning or treadmill session, followed by a balanced breakfast in the Zone. Here is how to have a total energy refill, because what is eaten goes directly to the muscles involved in the exercise session.

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3 - Well begun

During the winter, amateur cyclists usually go cycling during week end mornings. With regard to training, breakfast is without doubt the most important meal. Athletes who know they face a long cycling session often tend to eat more at breakfast and to significantly alter the amount of food they eat compared to other days of the week. Nothing could be more wrong. Breakfast should be the same as usual. The excess carbohydrates - eaten in the conviction that they will provide energy stores - will be accumulated in the body and turned into fat mass. Cyclists may even experience a feeling of heaviness which could compromise the outcome of a good training session.

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4 - Well reintegrated

Instead of forcibly overloading breakfast, energy reintegration should be scheduled for when the training session has already started. Morning training sessions are, for the body, an intense effort shortly after breakfast and at a time of the day in which the last main meal was the evening before, realistically about ten hours earlier. This situation means an athlete takes on a work load with limited stores of hepatic glycogen, which decreased during the night to satisfy the - albeit limited - needs of the brain. It also means it is necessary to tap into muscle glycogen stores almost immediately.

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5 - The correct management of nutrition during cycling training

During bicycle sessions on winter mornings, reintegration should begin within the first hour of exercise. An athlete's body starts using sugars almost immediately and it should be supported before it enters a sugar deficiency phase with an immediate, negative effect on performance (and, additionally, a lowering of immune defences in the hours that follow). Slower paces, typical of periodization training for granfondo competitions, allow athletes to eat solid foods and chew quite easily. While cycling, it is best to use sugar energy bars or solid foods, keeping gels for summer training sessions. Among the nutrition bars available on the market the ones that contain maltodextrin and fructose complexes are to be preferred over the ones with glucose and fructose. The combination of maltodextrins and fructose provides far more advantages in terms of sugar release into the blood, which makes it more suitable for sports performances. To understand the composition of an energy bar simply read the ingredients, although the taste is a good clue. Maltodextrins have a neutral taste and fructose is not excessively sweet, whereas products that taste very sweet are generally the ones that contain glucose. Ideally you should have an Enervit Power Sport bar to eat during the first hour of cycling exercise and an Enervitene gel or Enervitene cheer-pack to dissolve in a water flask or to drink later on, to keep performance effectiveness always high! As soon as you climb off your bike, the rallying cry is: recover! Enervit R2 is a rapid, complete and effective solution to refill stores depleted during cycling to manage the intense effort.

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