Nutrition and indoor cycling: a cross-sectional analysis of carbohydrate intake for online racing and training

Abstract

Cycling is a sport characterised by high training load and adequate nutrition is essential for training and race performance. With increased popularity of indoor trainers, cyclists have a unique opportunity to practice and implement key nutritional strategies. This study aimed to assess carbohydrate intake and nutrition knowledge of cyclists training or racing in this unique scenario for optimising exercise nutrition. A mixed-methods approach consisting of a multiple-pass self-report food recall and questionnaire was used to determine total carbohydrate intake pre, during and post training or racing using a stationary trainer and compared to current guidelines for endurance exercise. Sub-analyses were also made for higher ability cyclists (>4.W.kg−1 functional threshold power), races vs. non-races and ‘key’ training sessions. Mean CHO intake pre and post ride was 0.7±0.6 and 1.0±0.8 g.kgBM−1 and 39.3±27.5 g.h−1 during. Carbohydrate intake was not different for races (pre/during/post, p=0.31, 0.23, 0.18 respectively), ‘key sessions’ (p=0.26, 0.89, 0.98), or higher ability cyclists (p=0.26, 0.76, 0.45). The total proportion of cyclists who failed to meet CHO recommendations was higher than those who met guidelines (pre=79%, during=86%, post=89%). Cyclists training or racing indoors do not meet current CHO recommendations for cycling performance. Due to the short and frequently high-intensity nature of some sessions, opportunity for during exercise feeding may be limited or unnecessary.

Nutritional Strategies for Endurance Cyclists — Periodized Nutrition, Ketogenic Diets, and Other Considerations

“…For endurance cyclists training daily to several times per day with short recovery windows <8 h between workouts, consuming CHO and protein synergistically replenishes muscle glycogen and activates MPS. King et al suggests consuming 1 to 1.2 g·kg −1 of CHO within 1 h following exercise, and repeating every 4 h if doing another training session in <8 h (45).…”