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The body's main store of energy is called Glycogen (Pronounced gly-ko-gen), Glycogen consists of lots of glucose molecules joined together to form a chain. Stocking up your glycogen stores is crucial for your road bike training.

When you eat carbohydrates, your body stores them as glycogen. There are two types of Carbohydrates, simple and complex. Simple carbohydrates are individual glucose molecules, and are metabolised quickly. That is why cyclists eat a mars bar or something else sugary when they feel like they will hit the wall, it gives you a quick spike of energy to keep you going that little bit longer.

If all you ate was mars bars before a long ride or road bike training session, you would run out of energy quickly, since the glucose will be burned off quickly. You could keep going if you ate a continuous supply of mars bars during the ride (but you would need the will power to eat 40 mars bars! I did that in one weekend once, but that's another story!).

Before a long ride, or hard road bike training session, you need to eat complex carbohydrates, such as pasta and potatoes. Complex carbohydrates are metabolised slower by your body, since the enzymes need to break the bonds between the glucose molecules. Since the complex carbohydrates are metabolised slower, you have a continuous supply on energy available. Eating lots of carbohydrates leading up to an event is known as carbo-loading.

During a ride you need to eat both simple and complex carbohydrates. Cereal and energy bars are perfect for this, preferably ones with lots of oats, fruit and nuts in them. Someone in my club used to keep some boiled potatoes in their jersey pocket! (Whatever works for you is fine!)

If you don't eat during a ride, or road bike training session, your glycogen stores will eventually run out, and you will hit the wall/bonk/knock (There are so many different terms for this). If you have had this happen to you before, you will know it's a very unpleasant experience. If you are in a race and this happens, you're done, you will more than likely have to drop out, and have a slow, uncomfortable journey home.

The first sign that your glycogen stores are running low is that you will start to get shaky. However, if you are on the bike, you probably wont notice unless you stop. The second sign is that lactic acid will build up in your legs, even if you aren't pushing yourself very hard. If you know how fast you usually cycle down a particular section of your route, and you notice your legs are burning trying to keep up that speed, you are more than likely going to hit the wall.

The third sign is hunger, you should not be hungry at any point during your ride (remember the golden rule, eat before you are hungry, drink before you are thirsty).

The final sign is severe fatigue, you will feel weak, hungry, your legs will be screaming at you, and you will struggle just to hold 15mph on the flat. This really isn't pleasant, and you want to avoid it at all costs. If you are cycling in a group, don't be embarrassed to tell someone you are running out of energy. If the people in your group put you down, or make you feel stupid for running out of energy, you should really find another group to train with.

After your ride, or road bike training session, you need to eat plenty of complex carbohydrates to refill your glycogen stores. You will also need to eat a fair amount of protein to help your muscles rebuild and recover.

To figure out how much carbohydrates you should consume, you need to know how many calories you expect to burn on the ride and your body weight in kg.

The number of grams of carbohydrates your body can store is 15g per kg of body weight. I weigh 62kg, so my body has a capacity of 930g. Each gram of carbohydrate releases 4 calories, so my body can store 3720 calories.

Say I knew I was going to burn 5000 calories (roughly a Century ride), and I had loaded my body with carbohydrates, I would still be 1280 calories short, which is 320g of carbohydrates. If I consumed 50g in the morning, I would still need to carry 270g of carbohydrates, or about 10 energy bars.

Here are two formulae to simplify the above:

Grams of carbohydrates you should consume on your carbo-loading days = Body Weight in KG * 15

Grams of carbohydrates you should bring on your ride = (number of calories you will burn / 4) - (Grams consumed on carbo-loading days) - (Grams consumed for breakfast)

There is more information about road bike training on my lens and hub page.

My lens on road bike training
My hub on road bike training

Eight Mistakes In your exercises

Eight Mistakes you've Made In your Training and How You Can Avoid Them

I've been training for more than 13 years and I've made mistakes. I want to help you avoid making those same mistakes in your training. It could save you years of frustration!

1. Training Too Long

When I first started training, I wanted to get the fastest results possible so I figured more would be better. My wake-up call came when one day I did a 2 1/2 hour session and then lost a considerable amount of strength in my next session.

Lesson: keep your training sessions from approximately 45 minutes to 1 hour MAX! Any longer and you are either just breaking your body down or not working hard enough to get results.

2. Not Eating Enough Protein

After training for about a year and gaining a whole lot of weight (not all of it muscle!), I went on a very low-fat diet. The problem with this was I hardly ate any protein because meat had fat in it! I couldn't figure out what the problem was until one day, when I had had enough of low-fat eating, I cooked up four chicken breasts (with skin) and ate them all in one sitting. My strength jumped up immediately!

Lesson: protein is critical for muscle-building (and dieting). Don't get enough and you will compromise your results.

3. Not Enough Cardiovascular Training

When I first began training, I went from a 145-pound cross-country runner to a 217-pound weight lifter in 8 months. During that entire time I didn't do any cardio training. Not only was a lot of that weight gain fat, I felt really unhealthy and unbalanced.

Lesson: even if you're trying to gain weight, keep at least some cardio training in your program, even if it's just walking a couple of times per week. Your heart (and muscles) will thank you for it.

4. Too Much Cardiovascular Training

After the previous extreme, there was a time when I was trying to lose fat and went to the other extreme: too much cardio. I remember one session where I did 20 minutes at the highest setting on the Stair Master, then skipped rope for 10 minutes, then did the stationary bike for 20 minutes, then the Stair Master for another 20 on high, then 10 more minutes of skipping.

I was in great cardio shape but my strength and muscle mass plummeted and, to be honest, I could have achieved better fat-loss results with 15 minutes of high-intensity interval training.

Lesson: too much cardio can be counterproductive. Certainly, it will burn a lot of calories but your muscles will burn more during the day just sitting there. Short, intense sessions will spare your muscle mass and boost your metabolism more effectively.

5. Using a Weightlifting Belt

When I started training, I used a weightlifting belt for every exercise. I would basically keep the belt on for my entire workout. It was a big mistake and here's why:

A belt is very effective for stabilizing the abdominal core area. However, it is so effective that your core muscles aren't challenged and don't develop effectively. This can leave them weak and your core unstable, fostering a reliance on the belt.

A belt should really only be used for near-maximal lifting with very heavy weights. If you need a belt to do bench presses or barbell curls, you should re-examine your form and honestly evaluate your core strength. You may be setting yourself up for a back injury.

Here is another thing to think about: a belt works to stabilize your core by making your abs push outwards against it. Do you really want to be training your abs to push out and stay there? It's like training to make your gut stick out.

Lesson: ease yourself off the belt if you currently use one. You will need to slowly work back up to your current weights to ensure you don't hurt yourself. When you go to do a lift, suck in your gut and tighten your abs. You will develop far better core strength and stability, not to mention tighter, flatter abs.

6. Lifting Too Heavy

My goal has always been to develop muscle mass and strength. There have been times when I used a weight that either caused me to compromise my form or didn't allow me to get enough reps to build mass.

The rep range between 6 to 12 reps per set is most effective for building muscle mass. If you consistently use weights that only allow you to get 5 or fewer reps per set, you will build strength and some muscle but most likely not nearly as much as you are capable of.

Lesson: if you want strength, do 1 to 5 reps per set. If you want muscle, do 6 to 12 reps per set. Always push yourself to use more weight but not so much that you compromise your form or results.

7. Working Too Hard

I can clearly remember one dieting cycle I did where I was so enthusiastic to lose fat that I severely overtrained myself within the first two weeks. In my enthusiasm, I buried my recovery ability with extreme training volume and intensity. Coupled with a reduced-calorie diet, this overly-hard work spelled disaster.

Lesson: train hard but don't overwhelm yourself. Your body needs time and nutrients to recover and rebuild. This is especially important when dieting for fat loss.

8. Not Eating Enough

This is a mistake I've made many times before and am sure I will make again. It applies not only to muscle-building but to fat loss as well. Not eating enough can really limit your results. But, as we all know, life gets busy and it's hard to eat and prepare frequent, healthy meals.

Lesson: Do your best with the time and food you've got and be aware that the more regularly and frequently you can eat, the better. If you want to gain a lot of muscle, you are going to have to eat even when you don't feel like you necessarily need to or even want to.

About the Author

i m a boy of 19/m.

How important is the refuel part after a run?

I dont like to eat after i run but everyone is like "its so important to rebuilt your muscles!"
i ususally run at 2:30 and eat at 7:00

It depends how long you were running but by and large you don't need to "eat", a glass of chocolate milk will do you just fine. It has a good balance of carbohydrates and protein which is exactly what you need.

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