【每周一贴】长途比赛中吃什么？

roy

  Q:  I'm planning to ride a double century in September. Should I do this ride on a liquid nutrition product (e.g., Spiz, Perpetuem, Boost, Ensure) or should I eat solid food, too? -- Tad K.

Coach Fred Matheny Replies:  It depends on 2 things: your experience with liquid nutrition products and your goal for the ride.

This is why it's so important to do several long rides before attempting events such as a 200-miler (322 km) or 300K or longer brevet. You need the training miles to prepare for the physical demands of being on the bike for 10 or more hours, of course. But long rides also tell you what food, fluids, clothing and equipment work best.

Some ultra-distance cyclists can do long rides -- even the 3,000 miles of the Race Across America -- on meal replacement drinks and virtually no solid food.

Imagine riding 350 miles a day for 8-9 days on nothing but liquid. But it works for riders who have adapted because it reduces stress on the digestive system, supplies a precise number of calories, and ensures sufficient hydration.

At the other extreme are those of us who prefer to down an energy bar (or its caloric equivalent) every hour along with a bottle of sports drink. There's nothing wrong with this approach, which provides about 300 calories per hour, even for an all-day ride.

But there is a risk. You can lose your appetite after several hours, particularly when stuffing down the same type of food and fluid. I recall a rider who tried to ride the Furnace Creek 508 (818 km) on nothing but PowerBars and water. He didn't finish.

Combat this problem by varying your menu. It's easy if you're feeding at rest stops or convenience stores where there is a selection of fruit, cookies, sandwiches and snack foods.

The second factor is your goal for the ride.  Do you want to cover the distance in personal record time? Or are you simply aiming to finish?

If the former, a liquid diet can save time and let you attack the hills with a lighter load in your stomach. But some of the time savings can be lost if you need to mix the drinks yourself along the way, rather than have them handed to you by a support person.

If your goal is only to complete the distance, you'll probably have more fun if you stop at aid stations to sample the variety of foods, fill your bottles with water or sports drink, and stretch your legs.

Temperature plays a role, too. Generally, the cooler it is, the more solid food you will crave and can easily digest. Take this into consideration if your double century includes altitude. Here in Colorado, for instance, a September event could see snow at the higher elevations. A diet of cold liquids on a cold day may not be very appealing.

roy

简要翻译：

文章主要是针对长途的多日赛中，应该吃什么的问题，特别是吃固体食物还是液体食物的选择。对于单日的超过100km的比赛，我想应该也有不少借鉴作用。

首先作者认为不管是固体还是液体，首要目标是你的消化系统必须适应这种食物。这就意味着在赛前的一个月里你要在模拟训练中尝试这些食物，并确保你的消化系统能够接受它们。尤其是对于液体食物，对于平时习惯吃固体食物的我们来说，必须在赛前有个适应的过程。

另外作者提到能量棒的使用，如果你打算在比赛中只吃能量棒（1小时一根，300大卡）和喝水的话，必须要在赛前让消化系统适应这样的过程，因为能量棒会影响你的胃口，继而影响你的发挥。

经常变换食谱也许会是个好办法，尤其是在多日赛中，休息站会有不同的食物，你应该在这个时候对你的胃好一点。

另外，作者希望你在选择食谱前考虑一下你的主要目标：是以完赛为主，还是以争冠军为主？如果是前者，那么停下来好好吃一顿固体食物，同时休息一下应该是上策；如果是以争名次为主，那么吃液体食物可以省不少时间，因为你可以一边骑一边吃（喝）。

最后，气温也应该是考虑的因素。气温越凉快，吃固体食物就越有胃口也容易消化。而天气变冷的时候（甚至下雪），喝冰凉的液体食物也许不会受肠胃欢迎。

品众

为了完赛的建议是停下来大吃一顿
那还怎么完赛啊
不是收容车上的享用吧

roy

引用第2楼品众于2008-06-09 16:51发表的:
为了完赛的建议是停下来大吃一顿
那还怎么完赛啊
不是收容车上的享用吧

Sorry，没翻译清楚。这里是说停下来吃东西（一般是在休息站）补水，当然是狼吞虎咽啦，一般来说5分钟应该足够了。长距离比赛中，一般不会因为这5分钟被关门的。

百家姓

还是流质食物好些

robert__et

引用第3楼roy于2008-06-09 19:32发表的:


Sorry，没翻译清楚。这里是说停下来吃东西（一般是在休息站）补水，当然是狼吞虎咽啦，一般来说5分钟应该足够了。长距离比赛中，一般不会因为这5分钟被关门的。

大铁人三项赛的话，打完点滴再比赛都是可以的。

weiqiud

收到了，受益中，谢谢LZ

黑黑

觉得吃些自己喜欢的东西就OK了
前提易吸收

黑黑

觉得吃些自己喜欢的东西就OK了
前提易吸收