Fueling for Indoor Cycle Training: Tips for Maximum Performance
When training indoors, proper nutrition is crucial. Overlooking fueling and hydration When training indoors, proper nutrition is crucial for consistency, progress and performance whether you're in an online race or pushing through a Zone Two 90-minute session.
Indoor training isn't just about the pain cave; it's a crucial part of any cyclist's regimen today. Our key tips to ensure you fuel the demand for consistency, progress and recovery.
Belief about not needing fuel for indoor rides:
Contrary to common belief, fueling for indoor training is vital. With the surge in popularity of indoor cycling and smart trainers, proper nutrition is essential for long-term performance and post-session training adaptations.
Breakfast recommendations for indoor rides:
For a long endurance ride (2 + hours) indoors, focus on a well-balanced meal with carbohydrates 2-3 hours before riding. The quantity depends on the session's duration and intensity, ensuring you have the energy to make the most of your workout.
Adjusting for session length:
Tailor your pre-session meal based on the session's duration and intensity. Adjust carbohydrate intake accordingly, aiming for 30-60 grams of carbohydrate per kilogram of body weight for longer sessions and 1 gram for shorter ones.
Timing your pre-session meal:
Consume your main pre-training meal 3-4 hours before the session. If time is limited, opt for a lighter breakfast and top up carb stores the evening before.
Fueling during short sessions:
For sessions under an hour, fueling is less critical if low in intensity, but for high-intensity efforts, consider up to 30g of carbohydrates from drink mixes, gels, bars, chews or bananas.
30-90g of Carbohydrates per hour in longer sessions:
In longer indoor sessions, aim for 30-90g of carbohydrates per hour. Neversecond C30 or C90 products or Veloforte energy bars and gels bars options can help you meet these targets without monotony.
Train your stomach over 6-8 weeks to push above 60g of carbohydrates per hour.
Hydration for indoor cycling or running:
Heat Stress = Fatigue
Did you know approx. 80% of human energy expenditure goes to heat regulation?
Keeping cool and hydrated is essential, especially during sessions over 90 minutes. Hydration and electrolyte support play a vital role in consistent training and longer indoor sessions as you push your endurance.
Hydration is crucial during indoor sessions as they induce more sweat. Aim to consume 500-750ml of fluids per hour. For longer and back-to-back sessions, incorporate electrolytes like those found in Neversecond C30 or Veloforte’s hydration mixes.
Post-ride nutrition importance:
Consuming a protein and carbohydrate source, like Neversecond P20, Form Performance Protein, Veloforte Molto, or Veloforte’s Mocha bar, within 30 minutes of finishing, followed by a balanced meal 1-2 hours later and rehydration can aid in recovery.
Quick turnaround before the next session:
If your next session is soon, include high-carb snacks to continue glycogen replenishment. Prioritize recovery nutrition to maximize the benefits of your indoor training.
Get social, get online, build a plan and fuel the demand so that cold winter days indoors are productive and fun.