It is impossible to generalize what indoor training nutrition should look like, however there are a few key points that you need to know in order to understand and plan your nutrition and hydration intake.
In general, we can divide the whole topic into 3 circles: What do you eat, how much do you eat and when do you eat. Let’s take a look at what our cycling nutrition advice is.
Hydrate or die
Indoor training has some specifics - The duration of each session is usually relatively short (mostly between 60 to 90 minutes) and basically you ride indoors. What does this mean for your nutrition and hydration? Even with the best fan in the world, you are steaming hot on your indoor training sessions. So, you absolutely need to stick to the motto ‘Hydrate or die’.
Hydration is a key element when speaking of indoor cycling
A simple way to measure your fluid intake is to measure your nude body weight before and after a hard and short ROUVY workout. One kilogramme is roughly the equivalent of one litre, so if you lose 500 grams over an hour's effort, the volume of liquid consumed during the session should be around half a litre, at least.
Electrolytes: Yes or no?
Speaking of hydration, it’s a good idea to understand the usage of electrolytes in your hydration scheme as they have become the go-to and often debated supplement in recent years.
The truth is that if your indoor session isn’t longer than 45 minutes, then the usefulness of electrolytes is debatable. If the exercise is relatively short, electrolytes have little or no effect. It is true that we lose them in sweat, but that doesn’t mean we need to replace them immediately during exercise. And honestly, how many hours a week do you spend on your indoor trainer? If it is around 10 hours, it’s likely not enough for you to develop an ‘electrolyte deficiency’.
Before the ride
Again, considering that the indoor sessions are short and sharp, there are two main concerns regarding pre-training preparation - having enough energy and ensuring that you allow enough time after your last full meal in order to digest before your session starts.
Practically, that means, you need to start your session 2-3 hours after your lunch/dinner. In case you’re going to ride, let’s say, in the early evening and your last big meal was lunch, you will need a small snack 1 - 2 hours in advance. A banana or energy bar is just enough; if you happen to eat just before the ride, a dedicated nutrition gel for cycling will do the trick.
Remember that, here we are talking about indoor sessions that are no longer than 90 minutes. A longer bike-race nutrition difers!
It’s really simple, the amount of calories you burn should equal the amount of calories you consume. The only scenario when ‘you can consume less than can lose’ is when you want to reduce your body weight. In that case, be sure to limit the deficit to 250 calories a day, if you want to continue riding hard!
There are different ways to estimate your calorie needs. You can use the data from your smartwatch or the mobile training app or even better, the ROUVY app as it tells you the amount burnt after every ride.
Even if you ride outdoors and don’t use a hardware that can calculate your calories consumption, you can still use a simple formula to calculate your burnt calories: calories burnt = ridden kms * 70. Therefore, on a 30 km ride, you can estimate your calories burned as 2100.
Carbohydrates should be the mainstay of your diet; they are the main ‘food’ for the muscle and central nervous system. It is necessary to consume them in the hours or days prior to the session, during the exercise, and of course, to refuel, during recovery.
Fruits, grains, legumes, vegetables, sugary sweets and dairy products are all examples of carbohydrates that you need to include in your diet to perform well. Does the list seem incomplete to you? You are right, there is pasta missing! No full-day ride in the Dolomites is complete without a good serving of a great pasta dish. It’s for a good reason and now, you know why!
For sessions longer than 90 minutes, you should also be consuming carbs during the workout. You can start with 50 grams of carbohydrate per hour and build up to 70g/hr. Practically, that means 2-3 bananas or 4 slices of white toast or 1 Bounty bar.
One great advantage of riding on ROUVY is easy access to drinks and nutrition; nothing prevents you from sticking to a plan you set beforehand.
The main priority is replacing lost fluids. Cycling post workout nutrition in our case could be 20g of quality protein, ideally in the form of powder as this will help you with post-training re-hydration.
It’s not an excel chart
Remember that numbers may sound exact but your feelings still have a big role! Measuring the burnt calories is very hard, unless you lie in your bed all day long. So do not forget to use your common sense and if you feel hungry every evening, try to eat more. If you haven’t been hungry in days, try to eat a little less.
Your feelings are feedback to your body, so pay attention to it! Also, if you are really serious about your results, consider having a cycling nutrition coach that will help you to set up your diet.