Fuelling the Cycling Revolution by Nigel Mitchell

Author:Nigel Mitchell
Language: eng
Format: epub
ISBN: 9781472936943
Publisher: Bloomsbury Publishing
Published: 2017-03-17T04:00:00+00:00

EATING ON REST DAYS

All riders struggle with managing their nutrition on rest days, pros especially as they get bored, but it’s really about re-establishing the body’s balance, providing it with the nutrients for both metabolic and muscular recovery and preparing it for the next block of training. You don’t need to overeat to achieve this, you simply need to stick to your normal meal plan of breakfast, lunch and dinner, maybe with mid-morning and mid-afternoon snacks of a piece of fruit or some nuts. You can probably slightly reduce your carbohydrate portions. As you’ll not have ridden and had lunch off the bike, your evening meal should be smaller as the total amount you eat will naturally need to be dialled down.

Below is a typical rest day diet for a pro rider which follows on from the three-day training block we looked at in the previous chapter. Although it’s called a rest day, the riders will still usually go out for a very easy-paced 60- to 90-minute ride.

Meal Food

Breakfast Small bowl of porridge, natural yoghurt with blueberries, coffee

Snack on the bike Banana

Lunch Salmon steak, medium sweet potato and mixed green salad

Snack Coffee and a piece of cake

Evening meal Steak, risotto, broccoli, carrots. Yoghurt and honey

Evening snack Hot chocolate

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