Even top cyclists have to watch what they eat

ShareThis

Judd Van Sickle has seen it all: The junk-food binges, the candy bars, the post-ride burgers.
The longtime cyclist and coach of the University of California-Davis' renowned cycling team even acknowledges powering down a double bacon cheeseburger himself after training.
"That was before I knew better," he said.
But just because competitive cyclists need four times or more calories than average adults doesn't mean they can eat anything they want whenever they want.
"That's probably the biggest myth about cyclist nutrition," Van Sickle said. "A lot of people are under the misconception that if you work out so much, you can eat whatever you want. But that's not a good idea. It's garbage in, garbage out.
"You're trying to eat 5,000 to 8,000 calories a day," he added. "That's not so hard if you're eating a Big Mac -- or 12. But you'll pay for it later. The key is consuming all those calories and eating healthy, too. For a competitive cyclist looking for an optimum performance, you need to watch what you eat."
The right timing of meals and the right combination of food and drink may mean the difference between a podium finish and a spot back in the pack.
"What distinguishes the pros from the amateurs is at the elite pro level; these athletes are really tuned in to their needs," said Dr. Helen Iams, team physician for Fairfield, Calif.-based Team Jelly Belly. "When the margin between first and fifth is 3 inches, a 1 percent difference in your performance is huge."
During a five- or six-hour ride, riders will consume six or more energy bars plus squeeze-tubes of sugary gel that tastes like thin jelly. On a hot day, they'll drink 15 to 20 20-ounce bottles of electrolyte-laced energy drinks, topped off by a flat cola drink for a caffeine boost.
That's just during a race. Their food focus starts long before they climb aboard the bike and continues after they dismount.
And most cyclists eschew high-fat foods for healthier, balanced eating.
"You may find a few who'll eat a piece of chocolate cake, but not many," said Dr. Marlia Braun, a University of California-Davis nutritionist and dietitian who has worked with many cyclists and other athletes.
Few pro cyclists have sweet tooths, say the experts.
"It's probably because they're consuming so much sugar during the race," noted Dr. Matt Marchal, a cyclist and physician for Team Type 1, one of the tour's teams.
In the past decade, cycling nutrition has become increasingly scientific. Each professional team relies on doctors and nutritionists to help its athletes get the most out of their muscles.
"Cyclists definitely need a significant amount of calories, but it's not just the quantity but where they get those calories," explained Braun. "Typically, they're eating very large portions very frequently, and every food they choose packs something into their bodies."
It's not unusual for a pro cyclist to down the whole box of cereal at breakfast (with fruit and yogurt, too) and four sandwiches for lunch.
And unlike athletes in most other sports, cyclists have to eat and drink while in the midst of intense competition. They're constantly refueling their "engines," their muscles.
"Otherwise, you can run out of gas when you really need it," Marchal said.
Imagine if NASCAR drivers had to refuel their cars while circling the track at top speed. That's what tour cyclists try to do, especially during longer stages.
"They're constantly eating and refueling," Iams said.
The night before the race, cyclists load up on carbohydrates to give their cells a store of energy.
On race morning, they'll get everything topped off with some easily digestible food," Iams continued. "You can't eat too close to the race. There's competition in your body. When you're racing, you need blood to go to the muscles, not the stomach. But the stomach needs blood in order to do its work. That's why cyclists vomit; the body says 'forget it' and pitches the food out."
Race time is its own food zone as cyclists try to replenish their fuel and fluids as they compete.
Immediately after the race comes "the golden hour."
"That's when your body can actually replenish its energy, stores more easily than other times," Iams said. "It's very, very important for them to eat, even if they're exhausted."
After that comes the all-you-can-eat dinner buffet.
"And boy, do they," she added. "It's amazing how much they can eat. But they're burning a lot of calories in a short period of time."
A cyclist also needs about 1 cup of fluid every 20 minutes to stay hydrated.
"That's another big myth -- that all a cyclist needs is water," said Marchal. "Hydration is important, but you need calories and electrolytes, too. It's very difficult to get the calories and fluid your body needs. It becomes an issue of logistics and time. You need a lot of planning and coordination."

(Debbie Arrington can be reached at darrington(at)sacbee.com.)

(Distributed by Scripps Howard News Service, www.scrippsnews.com.)
Must credit Sacramento Bee