As a cyclist, carbohydrates will form the foundation of your diet, given that the body’s main source of energy for aerobic exercise comes from carbohydrates. When eaten, the body converts carbohydrates into glucose (also known as blood sugar), which is then used by your body as a source of energy or stored in the muscles as glycogen.
Good carboyhdrates will provide your body with all the energy it needs for charity cycle.
It is these glycogen stores that provide you with energy during endurance activities. And if you have ever wondered what the phrase “hitting the wall” actually means, it refers to that dreaded moment when your glycogen stores are depleted. The trick in this respect is to store energy by eating carbohydrates on a continuous basis.
How much carbohydrates should you eat? Your diet should consist of between 50 to 60% carbohydrates during your training period and between 60 to 70% during the carb loading period before an endurance event or a long training session. Typically, this will involve eating between 5-7 grams of carbohydrate per kilogram of body weight during your training period and between 8-10 grams whilst carb loading.
Good sources of carbohydrates for cyclists include brown rice, bananas, berries, dried fruits, yoghurt, oatmeal, vegetables (including starchy vegetables such as yams, sweet potato and squash), beans and lentils.