Road: your intake of energy and fluids is crucial to how you will succeed with your goal. Does right-fill from the start!
Back pocket bike Jersey is a great place to store goodies and cycle power. Some choose to have some type of ramväska on the bike, and even this is a hide for your edible baggage to travel with you to the target.
Bring anything that is easy to catch up on the fly. In a longer race, it may be helpful for both the stomach and achievement to have something more to work with than only gel. The Bank therefore happy with a banana, some energy cake and some dried fruit.
During the race to drink before you are thirsty and eat before you are hungry. Just as a skilled chess player, always one step ahead.
The fluid helps the body to cool down, and ensures that the blood keeps its volume. It also ensures that our cells and other body functions are working properly and are doing well.
When you load up with liquid before the race, you can make a överslagsberäkning of about 30-35 milliliters of fluid per kilogram of body weight. The calculation gives you a number on the body’s fluid needs a regular day with a water bottle.
In hard training increases fluid need. You should therefore add additional fluid a day where training is included in the plan. “Fluid loading” can easily be done by trying to give the body balance. Drinking extreme amounts of days before is not going to help much more than the number of restroom facilities is increasing. Instead, try to drink well every day. In this way, it becomes a habit for both header and body.
Your fluid needs, keep in mind that:
- We have individual needs
• Check your fluid balance by color of your urinary and your body weight
• Coffee and tea count as a positive intake of fluid and is not only diuretic
• Food also contains liquidLiquid – timing and quantity• 1-2 hour before activity: 470-590 ml (feel free to add carbohydrates if you should be active for longer than one hour)
• 30 minutes before activity: 250-470 ml
• Every 15 minutes during activity: 100-250 ml
Don’t miss the depots
Vätternrundan is your big goals? In this case, there are nine depots along with the track, and in Hjo served the lasagna. Take the opportunity to eat some real food here if you’re out there longer than the very fastest. The composition of carbohydrates, fats, proteins, salts and minerals in the form of hot cooked food will contribute to a more prosperous during and after the race. A prosperous which also is a big part of the achievement. This means that the “optimal diet” in the form of various allowances and supplements not alone will contribute to race quicker or become nicer. To keep the body, the mind and stomach in a good mood, you always have again in the long run.
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