# Cycling tips

2022-09-15 07:22

Tags: #prep #cycling

## Fuel prep checklist

For **every hour of exercise** you want ingest a mix of:

* 60g Maltodextrin (\*) ([shopping link](https://www.lazada.co.th/products/maltodextrin-1-caleen-d19-i4168042447-s16379885204.html))
* 30g Fructose ([shopping link](https://www.lazada.co.th/products/fructose-powder-500-i1181478399-s2801950904.html))
* not more than 5g of [Glutamine](https://examine.com/supplements/glutamine/) - amino acid - helps with potential GI distress (_effective intestinal and immune system health compound, as these cells use glutamine as the preferred fuel source rather than glucose_) (\*\*) ([shopping link](https://www.lazada.co.th/products/optimum-nutrition-glutamine-600g-i381140.html))
* [Beta Alanine](https://examine.com/supplements/beta-alanine/) (this one you want to take it daily - as a loading phase. same principle as creatine loading phase) ([shopping link](https://www.muscleandstrength.com/store/allmax-beta-alanine.html))
* Electrolytes: Nuun or LMNT. If don't have, add some salt (1g) + lime juice to the fructose + Maltodextrin recipe above. Also see below a DIY version of LMNT electrolytes.

Notes:

* (\*) for the Maltodextrin and Fructose mix you want to built up to it. Start with about 20g Maltodextrin + 10g Fructose and add 10g each every week as your body adapts to it;
* (\*\*) for Glutamine: don't overdo it - for the day you don't want to ingest more than 7.5g of Glutamine / kg of bodyweight. Check the linked article on Examine for details. I put less than 5g / hour of cycling and that seem to be enough.

#### References

* [Why ingest Maltodextrin **and** fructose at the same time](https://cyclingtips.com/2015/01/diy-sports-nutrition-2/#:~:text=Most%20sports%20drinks,be%20absorbed%20successfully.)

### LMNT DIY electrolyte drink

INGREDIENTS (for every 1h of exercise):
- 1000mg salt (can find it in Rimping but also online here [shopping link](https://www.lazada.co.th/products/t-salt-100-natural-fleur-de-sel-i836446217-s1707498071.html))
- 200 mg potassium chloride ([shopping link](https://www.luckyvitamin.com/p-4112-now-foods-potassium-chloride-powder-sodium-free-8-oz))
- 60 mg Magnesium Malate - **VERY IMPORTANT**: make sure you use **Malate** and not another type of Magnesium - it seems to be the only one that doesn't cause indigestion ([shopping link](https://www.luckyvitamin.com/p-2128027-magnesium-malate-powder-500-mg-882-oz))
- citric acid (very little, a few flakes) ([shopping link](https://www.lazada.co.th/products/100g-1kg-food-grade-citric-acid-999-citric-acid-monohydrate-999-pure-chemrich-i3165879060-s11845668739.html))

[(*) LMNT site source recipe](
https://drinklmnt.com/blogs/health/the-best-homemade-electrolyte-drink-for-dehydration)

## Bike Ride prep - list

### Outdoors

**Day before:**

* all bags are attached to the bike and they contain:
* tyre pump
* flat tyre kit (only if tubed tires)
* spare tube (only if tubed tires or as a spare for anyone with tt)
* compressed air cans x 3
* compressed air gauge
* ensure all devices are charged:
* Garmin bike computer
* lights front/back
* pedals
* gear switcher front/back
* phone
* headphones
* tires have the right pressure
* chain is clean and oiled
* helmet, bibs, jersey, socks, glasses, shoes HR monitor + strap in one place ready to go
* GU packs

**On the day:**

* HR monitor (strap + monitor)
* Fuel 1 bottle
* Water + Ice: 1 bottle
* Socks
* Clip-in Shoes
* Bibs
* apply Morgan Blue cream
* helmet
* glasses (x2?)
* Jersey
* Wristband towels
* phone
* GU packs
* headphones

**Before leaving**:
* use the bathroom
* have a sip of water?
* start trip on computer
* put on helmet, glasses

### Trainer Road (indoors)

* HR monitor (strap + monitor)
* Fuel 1 bottle
* Water 1 bottle
* Socks
* Shoes
* Bibs
* Jersey
* Wristband towel
* 2 Towels
* headphones

**Before starting**:
* use the bathroom
* close all windows
* turn on A/C and fan
* setup laptop

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## References