Optimal performance reaches far beyond just getting out there and doing the miles, eating when you’re hungry and drinking when you’re thirsty. Many riders don’t achieve their expected results because they don’t train, race, eat or drink to a plan. Check out our training rides.

Cyclists with weekly training loads of 250-350 kilometres need a diet that is relatively high in carbohydrate and sufficiently varied to provide enough protein, vitamins and minerals.

Riders following the Entoure Cycle Classic – Noosa training distance guide require 5 to 8 grams of carbohydrate per kilogram of body weight per day. Adequate carbohydrate intake is important for good riding performance, recovery between training sessions and maintaining a strong immune system.

Comparison from the Australian Institute of Sport:

Carbohydrate sources include: pasta, bread, rice, starchy vegetables, fruit, breakfast cereals, low fat yoghurt and milk, soft drinks sports drinks.

Eating and drinking on long rides

The nutritional challenge during prolonged exercise is maintaining hydration and feeding the body enough carbohydrate to offset glycogen depletion (technical talk for hitting the wall). The easiest strategy to achieving this is to use a sports beverage in combination with carbohydrate gels as part of your strategy. During rides longer than 60 minutes, consumption of 50 grams of carbohydrate per hour is recommended.

Stay wet on the inside

Dehydration reduces performance and can pose a serious health risk. Fluid loss is dependent on the duration and intensity of exercise, environmental conditions and individual physiology. Decreased blood plasma volume due to dehydration reduces the ability of the blood to supply adequate oxygen and fuel to the working muscles (including the heart). Studies have shown 2% to 5% reductions in hydration measured by loss in body weight can result in a 30% reduction in performance.

Meeting fluid and carbohydrate requirements

You can estimate your own fluid loss rate (therefore how much you need to drink) by weighing yourself before and after riding. One kilogram of weight loss is equivalent to one litre of fluid. Simply record pre-ride weight (PRW), fluid consumed during ride (FCDR), post-ride weight (PoRW) and ride duration. Then apply the following formula:

Ride duration hours / ((PRW + FCDR) – PoRW) = rate of fluid per hour

For example,

• 3 hour ride
• Pre-ride weight = 80kg
• Fluid consumed during ride = 1.5 litres (1.5kg)
• Post ride weight = 78.5kg
• (80 + 1.5) – 78.5 = 3 litres

The resulting drinking target is 1 litre per hour under similar environmental conditions.

What about carbohydrates?

By drinking one litre of a 6% carbohydrate sport beverage that supplies six grams of carbohydrate per 100 milliliters, you not only satisfy fluid requirement, you also get 60 grams of carbohydrate per hour.

Examples of 50g carbohydrate snacks:

• 750 ml sports drink or cordial
• 500 ml fruit juice or soft drink
• 250 ml of liquid meal supplement (eg. Sustagen)
• 3 medium pieces of fruit
• honey or jam sandwich
• 1 carton of fruit yoghurt + 250 ml of fruit juice
• 2 carbohydrate gels
• 2 cereal bars
• 250 ml fruit smoothie
• bowl cereal + skim milk
• 60g packet of jelly beans or jubes

Training Guide

Champions are born, not made. Of two champions born equal, the one who trains smarter is most likely to excel.

Step 1. Set your biggest training week

The Entoure Cycle Classics cover around 400 kilometres over 3 days.

The first step is to establish the foundation marker for program development: the peak-volume training week. This is the training week with the greatest distance covered up to the event. Suggested targets for the Entoure Cycle Classic are 250 or 350 kilometres, depending on fitness, training experience and available time.

Step 2. Set your longest training ride

Bodies don’t like surprises! The longest ride leading to an event should at least cover the distance of the longest event ride. Weekly long ride distances in the training guides below were calculated back from 175 kilometres.

The guides below split the training load over three or four days per week with ‘biggest training weeks’ of 250 kilometres and 350 kilometres, the long rides accounting for 65% and 50% of the weekly load, respectively.

Step 3. Plan the progression of your training

The lead time for the Entoure Cycle Classic is 14 weeks. The top guide is based on a biggest training week of 250 kilometres, the bottom on 350 kilometres. Then worked back from week 12 on the basis of a 7% progression to provide a starting point.

Thanks to:
Allan Bolton, B.H.M.S. (Hons) MAAESS AEP SP
Rider, Entoure Cycle Classic – Hunter Valley
Professional Speaker