Gorka Prieto-Bellver’s Nutrition Tips for Amateur Cyclists During Summer

Hydration is Key for Summer Cycling

When the temperature rises, staying hydrated while cycling is crucial. Gorka Prieto-Bellver, a seasoned nutritionist, emphasizes the importance of drinking enough water and incorporating electrolytes into your hydration plan. “Electrolytes are simply mineral salts that contain a large amount of sodium,” Prieto-Bellver explains. This is especially important during the hot summer months when dehydration can sneak up on you.

Many amateur cyclists tend to underestimate their hydration needs, which is a common mistake that can lead to performance drops and even health issues. As temperatures soar, your body loses fluids more rapidly, making it essential to drink consistently before, during, and after your rides. Aim to sip water regularly, and consider electrolyte drinks, particularly on longer rides or when you’re really pushing your limits. Keep an eye on your body; if you start feeling fatigued or experience headaches, it could be a signal that you need to hydrate more effectively.

Maintain Your Intake of Carbohydrates

Another critical area where amateur cyclists often slip up is their carbohydrate intake during training. “One of the most common mistakes I see is that people don’t eat enough during training,” Prieto-Bellver notes. While many cyclists are aware of the need to replenish their energy reserves, it’s not uncommon for them to ride for hours without consuming adequate fuel.

You might think you can power through a ride without stopping for a snack, but Prieto-Bellver advises against this mindset, especially when intensity ramps up. “At a very, very low intensity, you can do it; however, if you’re pushing hard, it’s important to consume carbohydrates,” he adds.

So what does “enough” mean? “I’d say around 60 to 90 grams of carbohydrates per hour would be sufficient,” Prieto-Bellver suggests. This doesn’t necessarily mean you need to consume that much right away, but it’s essential to plan for it, especially if you anticipate a longer or more intense outing. Think of easy-to-digest options like energy gels, bananas, or sports bars to keep your energy levels stable.

Timing Matters

Besides knowing what to eat and drink, timing your nutrition can play a key role in how you feel during and after your rides. Prieto-Bellver recommends consuming a small carbohydrate-rich snack about 30 minutes before hitting the road, giving your body a head start on energy.

During your ride, remember to take small, consistent bites rather than waiting until you feel fatigued. This approach helps maintain your energy levels and prevents the dreaded “bonk” that can happen when you wait too long to refuel. Make it a habit to check your watch and remind yourself to snack every hour or so, integrating it into your cycling routine.

Recovery is Essential

Don’t overlook the post-ride recovery phase! Prieto-Bellver stresses that replenishing your body after a summer ride is just as important as preparing for it. Consuming protein and carbohydrates soon after your ride aids in muscle recovery and helps restore your glycogen levels.

A smoothie with protein, or a quick meal rich in both protein and carbs can be an excellent choice. “Your body has a window of opportunity to recover better during the two hours following exercise. Take advantage of that time with a nutritious meal or snack,” he suggests.

Listen to Your Body

While guidelines and recommendations can set you on the right path, nothing is as reliable as tuning into your own body’s signals. Prieto-Bellver emphasizes that each cyclist is unique; factors such as duration, intensity, and even personal fitness levels can influence nutritional needs. Pay attention to how you feel during rides and adapt your hydration and fueling strategy accordingly.

If you notice that you’re often feeling tired or struggling to finish rides, it may be time to reassess your nutrition plan. Don’t hesitate to experiment with different snacks or hydration strategies to determine what works best for you.

By focusing on proper hydration, ensuring adequate carbohydrate intake, timing your nutrition effectively, prioritizing recovery, and listening to your body, you can elevate your summer cycling experience. Embrace these tips from Gorka Prieto-Bellver, and pedal through the summer months with confidence and vitality!