Nutrition In Mountain Biking Essay

1832 words - 8 pages

BIBLIOGRAPHYAlsberg, Tony Langley, Jim 'Tickets to Nowhere'Bicycling Febuary 1997 pgs 68-69Walsh, Julie 'Eating for the Long Haul'Bicycling September 1996 pgs 74-76Walsh, Julie 'Liquid Assets'Bicycling March 1996 pgs 98-99Walsh, Julie 'Super Bowls'Bicycling Febuary 1996 pgs 82-83Walsh, Julie 'Waterworld'Bicycling August 1996 pgs 92-96 OUTLINEI. Waterworld1. Muscles produce 30-100 times more heat while riding2. Water doesn't supply calories, minerals, or vitaminsA. But it is used for almost every body functionB. 55-65% of body weight is water3. When losing a quart of fluid heart beats 8 more times a minute4. Before a long ride start hyperhydrating 1 day in advance5. Do drinking strategies ...view middle of the document...

The body loses this much fluid mostly from anincrease in sweat rates. Water does not supply calories, minerals, orvitamins, but it is mandatory almost for every body function. It keeps bodytemperatures from rising while the person is exercising. Water accounts for55-65% of your body weight. Cyclist that lose over a quart rate, which goesup to eight beats per minute a decrease in cardiac function, and an increasein body temperature. This is a study by Edward Coyle Ph.D. Director of theHumane Performance Laboratory at the University of Texas (Walsh 92).Dehydration can possibly increase metabolic stress on muscles. It alsocauses problems on your internal thermostat by decreasing blood flow to theskin, slowing sweat rates, and increasing the time needed for fluids to beabsorbed into the blood stream. What is worse, by the time you feel thirsty,your body has already lost 1-2% of its body weight. Drink lots of waterevery day, but before a long ride or a race, start hyper hydrating twenty fourhours in advance. Avoid drinks containing alcohol or caffeine because theyboth make the body excrete more water. If you can not meet your calorieneeds, use sports drinks, recovery drinks or other liquid supplements. Try tostep fluid lost to sweat, practice drinking strategies during your training.Determine how much sweat you lose by weighing yourself before and afteryour rides Every pound lost equals sixteen ounces of fluids. It takespractice to drink more than a quart of fluid per hour without getting crampsor internal discomfort. A hydration bladder system such as Camelbak,provides water and will help you drink more (Walsh 94).After you have ridden for a while drink plenty of fluids. What youdrink after the ride can make a difference. Coyle also compared the effectsof drinking nearly two liters of water, sport drinks, or diet cola in athletes twohours after a workout, the results showed diet cola replenishes 54% of thefluids lost; water, 64%; and sport drinks, 69%. Before or while riding youshould eat salty snacks. Sodium makes your blood like a sponge so you canabsorb more water and excrete less. Athletes such as cyclists should alsodrink plentiful with meals and snacks, because food naturally contains manytimes more sodium than soft drinks or energy bars (Walsh 95).About 60% of your daily fluid comes from the food you eat, but somefoods increase hydration better than others. Fruits and vegetables are greatfluids sources, they are 80-95% water by weight. Fat and Water do not mixvery well, so many foods high in fat do not provide plenty of water (Walsh95).Most popular sport drinks contain sodium, potassium, and otherelectrolytes. Sport drinks are useful for short high intensity workouts, suchas sprints or intervals cool fluids taste better and may be absorbed morerapidly than warm drinks (Walsh 95).Watch the start of any race and you will see an odd sight: Racersfuriously spinning in place, warming up on bikes attached to trainers. Thesedevices are also great...

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