SPECIAL HAPPENINGS

Cinderella Training

 

Hydration Tips:

Aim for 8 ounces of fluid every 15-20 minutes.

Usually 20-40 ounces of sports drinks such as Gatorade is needed to replace electrolytes. (Choose a sports drink with no more than 15 grams of carbohydrates per cup.)

Limit alcohol and caffeine before and after exercise.

Start your exercise well hydrated. Your goal is to urinate clear or pale urine every 2 to 4 hours. (Urine may be darker if taking vitamins.)

A good rule of thumb:
Drink before you become thirsty!

 

 

Staying Fueled

Our bodies need carbohydrates for fuel. Be sure to eat 1-2 hours before you cycle.  Here are 2 examples of a carbohydrate-fueled breakfast: 1) a cup of oatmeal with a cup of 1% or fat- free milk and ¾ cup of berries, or 2) ½ bagel or English muffin with a banana. 

If you are not able to eat early in the morning, try clif shot blocks, GU or other glucose gels 10-15 minutes before the start of your exercise.

Staying Hydrated

Replace 80-100% of your sweat lost during exercise. Weigh yourself naked before and after the ride. For every pound (16 ounces) lost, is the amount of fluid, which needs to be replaced during exercise. After the ride consume enough fluid to restore your body weight. Common symptoms of

Recovery Tip:
Aim for 0.5 grams of carbohydrates per pound of body weight for recovery carbohydrates within 1 hour after your ride. For example a person weighing 150 lbs will need about 75 grams of carbohydrates 1 hour after a training ride of more than 20 miles. 

dehydration: muscle cramps,
nausea, vomiting, headache, dizziness, confusion, disorientation, weakness, reduced performance, inability to concentrate, and irrational behavior. Exercise can blunt your thirst, so drink according to time. Include sports drinks to replace electrolytes lost. Sports drinks that are about 6% of carbohydrates or less are good choices.

   

Let me tell you what I think of bicycling. I think it has done more to emancipate women than anything else in the world.
It gives women a feeling of freedom and self-reliance.

I stand and rejoice every time I see a woman ride by on a wheel...the picture of free, untrammeled womanhood.

-Susan B. Anthony

Carbohydrate Foods: 15 grams per serving

¾ ounces pretzels
5 saltine crackers
1 slice or 1 ounce bread
4-6 ounces yogurt
8 ounces Gatorade
1/3 cup cooked rice or pasta
¼ bagel
4-ounce apple, pear or peach
6.5 ounce orange
4-inch banana

¾ cup cheerios
1 cup 1% or fat-free milk
1/8-cup raisins
½ English muffin
3 cups popcorn
½ cup fruit juice
¼ (3 oz) potato
1-ounce potato chips
½ cup bran flakes
6-inch tortilla
 
Think Fit and Eat Healthy

Avoid fad diets. Make a realistic eating plan. Start by keeping a food journal.
Make sure that you eat a healthy breakfast everyday. Do not skip meals so that you become so hungry you overeat. Eat slowly and enjoy your food. Only eat high calorie foods and beverages in moderation.
Aim for 8-10 servings of fruits and vegetables, 2-3 servings of low-fat dairy foods daily.

Choose whole grains and fiber rich foods.  Choose lean meats such as fish, poultry without skin, white pork and tofu. Limit fried and high fat foods.
Plan non-food activities when you are bored, lonely or tired to avoid eating through these times.
Remember it is the total calories and portion sizes that influence our weight.
Evaluate your food choices and habits.
 
Quick & Easy Snacks for the Ride

Dried fruit
Trail Mix
Clif Shot blocks
Fig Bars
Wheat thins

Rice Cakes
Dry Cheerios
Banana or fresh fruit
Granola Bar
Pretzels

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