Energy bars are ideal for cyclists for many reasons. They are easy to carry and provide a significant energy content. That's why they have become the favorite companions for cyclists on their outings and training sessions.
But how much do they actually contribute? Are there other more suitable complements? In this post we will see the convenience or not of energy bars for your road cycling training.
Adequate nutrition is essential when we exercise. The energy consumption when cycling is high, so it is recommended that you take in carbohydrates when training on a road bike shortly after starting the exercise, and consume them at 15-20 minute intervals.
The Spanish Society of Sports Medicine recommends ingesting carbohydrates during exercise, as this has a beneficial effect on performance, especially if the effort lasts for more than an hour.
These carbohydrates must have a high glycemic index (sucrose, glucose, malt dextrin), as well as minerals, especially sodium, zinc or magnesium, and also glutamine, taurine and vitamins.
The idea is to provide the body with adequate proportions of energy at those times of greatest intensity in training.
When you consume energy bars, it is recommended that you drink water, between 100 and 150 ml, to facilitate swallowing and digestive assimilation.
Obviously, you should eat a good breakfast before starting your route, and the energy bars should be a support during road cycling training. And think that this is not a luxury item or a whim, it's a necessity: eating on the bike is necessary to maintain energy levels.
But if you had a light breakfast and you have series, it is advisable to eat something. Hydration, on the other hand, is another essential thing, because your recovery depends on it to a high degree.
It is recommended to drink 0.5 liters of water for every hour of activity, and once the first 60 minutes of exercise are over. It can also be an isotonic drink, the important thing is that you don't lack hydration.
However, you may also need mixed bars, containing carbohydrates, protein and amino acids.
Protein energy bars are available to provide the necessary dosage during exercise, as it is not just carbohydrates that are needed. A good time to eat protein is in the last 60 minutes of training.
You can also take some fruit with you (bananas are the best option and the favorite of cyclists). The banana is a very complete fruit: it has minerals, fiber and carbohydrates. Its high potassium and magnesium content is ideal if you suffer from cramps on the bike.
Another option is nuts, which are also practical to carry. Their important energy content makes them unbeatable for sportsmen and women, and they are useful for that much-needed energy boost.
Pistachios, almonds, cashews, hazelnuts, there is a wide variety, as well as dried fruits such as dried apricots, dates or sultanas, which are also practical and offer you an unbeatable energy and nutritional boost.
You can also eat gels, which are the same as bars only in a thick liquid.
When you go cycling, don't forget to calculate what you're going to eat according to the intensity of your training and the duration. In general, you should eat between 30 and 90 grams every hour, or ½ bar every 30 minutes.
The recommendation is to cut the bar into small pieces and eat them at regular intervals, always accompanied by water. It is best to keep the bar previously opened in the back pocket of the jersey, or in a bag attached to the frame, for easy access.
The importance of the bars is that they are a solid food that you eat while you are out and about.
In all the excursions that we organize we include guide, bike, helmet, energy bars, coffee/refreshment and bottle as a gift.
Don't hesitate to plan your escape through Lanzarote on one of our rental bikes in a safe way, we will look for the bike that best suits your needs.
By the way, remember that we can take our road bikes wherever you indicate, so you don't have to waste time looking for a place to rent a bike and gain it for your bike escapades around Lanzarote.
Contact us, and we will put at your disposal the best team and the perfect material for you to enjoy your stay on the island.
21 years of experience in the world of cycling are our guarantee.
But how much do they actually contribute? Are there other more suitable complements? In this post we will see the convenience or not of energy bars for your road cycling training.
Adequate nutrition is essential when we exercise. The energy consumption when cycling is high, so it is recommended that you take in carbohydrates when training on a road bike shortly after starting the exercise, and consume them at 15-20 minute intervals.
The Spanish Society of Sports Medicine recommends ingesting carbohydrates during exercise, as this has a beneficial effect on performance, especially if the effort lasts for more than an hour.
These carbohydrates must have a high glycemic index (sucrose, glucose, malt dextrin), as well as minerals, especially sodium, zinc or magnesium, and also glutamine, taurine and vitamins.
The idea is to provide the body with adequate proportions of energy at those times of greatest intensity in training.
When you consume energy bars, it is recommended that you drink water, between 100 and 150 ml, to facilitate swallowing and digestive assimilation.
Obviously, you should eat a good breakfast before starting your route, and the energy bars should be a support during road cycling training. And think that this is not a luxury item or a whim, it's a necessity: eating on the bike is necessary to maintain energy levels.
When to eat
This will depend on what you've eaten before starting the training, as well as the duration. For example, if you've had a big breakfast and your training is gentle, two hours, you probably won't need to eat anything on the road.But if you had a light breakfast and you have series, it is advisable to eat something. Hydration, on the other hand, is another essential thing, because your recovery depends on it to a high degree.
It is recommended to drink 0.5 liters of water for every hour of activity, and once the first 60 minutes of exercise are over. It can also be an isotonic drink, the important thing is that you don't lack hydration.
What to eat
As mentioned, the energy bars are very practical for your cycling trips. There is a wide variety of them, with varied nutritional value. For a start, when you go out on the road, the normal bars will be sufficient to provide the required levels.However, you may also need mixed bars, containing carbohydrates, protein and amino acids.
Protein energy bars are available to provide the necessary dosage during exercise, as it is not just carbohydrates that are needed. A good time to eat protein is in the last 60 minutes of training.
You can also take some fruit with you (bananas are the best option and the favorite of cyclists). The banana is a very complete fruit: it has minerals, fiber and carbohydrates. Its high potassium and magnesium content is ideal if you suffer from cramps on the bike.
Another option is nuts, which are also practical to carry. Their important energy content makes them unbeatable for sportsmen and women, and they are useful for that much-needed energy boost.
Pistachios, almonds, cashews, hazelnuts, there is a wide variety, as well as dried fruits such as dried apricots, dates or sultanas, which are also practical and offer you an unbeatable energy and nutritional boost.
You can also eat gels, which are the same as bars only in a thick liquid.
When you go cycling, don't forget to calculate what you're going to eat according to the intensity of your training and the duration. In general, you should eat between 30 and 90 grams every hour, or ½ bar every 30 minutes.
The recommendation is to cut the bar into small pieces and eat them at regular intervals, always accompanied by water. It is best to keep the bar previously opened in the back pocket of the jersey, or in a bag attached to the frame, for easy access.
The importance of the bars is that they are a solid food that you eat while you are out and about.
Are you coming to cycle on Lanzarote with us?
If you are thinking of coming to Lanzarote to spend a few days on holiday or to train and you already know the dates of when you will visit the island, don't hesitate to contact us, we will organize the most amazing cycling trips for you so that you can train and discover the island of Lanzarote in a different way.In all the excursions that we organize we include guide, bike, helmet, energy bars, coffee/refreshment and bottle as a gift.
Don't hesitate to plan your escape through Lanzarote on one of our rental bikes in a safe way, we will look for the bike that best suits your needs.
By the way, remember that we can take our road bikes wherever you indicate, so you don't have to waste time looking for a place to rent a bike and gain it for your bike escapades around Lanzarote.
Contact us, and we will put at your disposal the best team and the perfect material for you to enjoy your stay on the island.
21 years of experience in the world of cycling are our guarantee.
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