Nutrition in mountian biking

Nutrition in mountian biking - BIBLIOGRAPHY Alsberg Tony...

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BIBLIOGRAPHY B Alsberg, Tony Langley, Jim "Tickets to Nowhere" Bicycling Febuary 1997 pgs 68-69 Walsh, Julie "Eating for the Long Haul" Bicycling September 1996 pgs 74-76 Walsh, Julie "Liquid Assets" Bicycling March 1996 pgs 98-99 Walsh, Julie "Super Bowls" Bicycling Febuary 1996 pgs 82-83 Walsh, Julie "Waterworld" Bicycling August 1996 pgs 92-96 OUTLINE I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water doesn't supply calories, minerals, or vitamins A. But it is used for almost every body function B. 55-65% of body weight is water 3. When losing a quart of fluid heart beats 8 more times a minute 4. Before a long ride start hyperhydrating 1 day in advance 5. Do drinking strategies during your training 5 II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3. Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals contain more sodium naturally than sports bars B III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and vegatables are great fluid sources 3. Foods high in fat do not provide to much fluid 3 IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for intense intervals 2 V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo is much faster than eating carbo 5. You can spend over $1000 a year on recovery drinks 5 VI. Cereal 1. Flakes are carbo rich, low in fat, and quickly digested 2. Sugar coated are not bad either 3. Most cereals contain less than 2 grams of fat per serving Nutrition in Mountain Biking N When riding a bicycle, your muscles produce 30-100 times more heat than when your body is at rest. The body puts out this inferno by increasing the sweat rates. In the summer you can lose over two liters of fluid per hour on a really hot day, dehydration and saddle soars are the leading reasons cyclists drop out of races. The body loses this much fluid mostly from an increase in sweat rates. Water does not supply calories, minerals, or
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vitamins, but it is mandatory almost for every body function. It keeps body
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This note was uploaded on 05/21/2011 for the course ACCT 101 taught by Professor All during the Spring '11 term at Kaplan University.

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Nutrition in mountian biking - BIBLIOGRAPHY Alsberg Tony...

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