Cycling Nutrition

 

1. Supply extremely effective products at prices which you can afford to use daily
2. Provide the key tool to using these products effectively, KNOWLEDGE! (in a simple terminology you can understand)
3. Provide the user with the best customer service available
4. Provide unlimited access to our experts for any nutritional guidance

Traditionally cyclists are one of the biggest end users of Sports Nutrition.

An endurance Cyclist requires the best endurance Sports Nutrition available. Choice of nutrition is crucial – no rider wants to endure prolonged suffering during their event.

Hammer Nutrition has been a forerunner in the development of Sports Nutrition for cyclists for the past 25 years with outstanding results. Hammer Nutrition only uses ingredients which specifically aid the athlete’s performance. You will not find simple sugars, artificial colourings / flavours, preservatives or anything that can harm the athlete’s performance.

Hammer Nutrition sponsors the following cycling events, Alpine Classic, Brisbane to Gold Coast , Great Ocean and Otway Classic Ride, Fitz’s Challenge  and the Delirium 24 hour Cycle Race

 

4 main things to know

These 4 things take the confusion out of your nutrition.

1. Amount of fuel (Kilojoules/calories) required per hour
2. Hydration and electrolytes – how much do you need
3. Things you don’t want to do
4. Fuelling Choices

Related Links:

• Learn about the 10 biggest mistakes endurance athletes make.
• Learn more about endurance nutrition.

1. Amount of Fuel

Consumption should be limited to between 120 calories and 180 calories / hour (502 – 753kj). This is the upper limit of calories you can comfortably digest when your body is under stress. Any more than this amount can cause stomach distress.

2. Hydration and electrolytes

Proper Hydration (water intake) is essential.

We consider around 590-750 ml / hour to be approx. the right amount.

Both under and over hydration can cause serious problems. Always separate your nutrition from your hydration (1 bottle for each). Cyclist often gets confused when they use 1 bottle for both.

Electrolytes

Electrolytes are to the body as like “oil is to car”. Over prolonged distances it is crucial to take added electrolytes in the right format.

Hammer has 2 ways of providing Electrolytes in the form of Endurolytes or Endurolytes FIZZ. Both are formulated to provide an excellent cross section of Electrolytes. Salt Tablets only contain sodium and Potassium; you will need a full cross section of Electrolytes (Vitamin B6, Calcium, Magnesium, Manganese, Chloride, Sodium, Potassium, and Tyrosine). Over dosing with Magnesium can have a laxative effect.

Many variables—body weight, level of fitness, weather conditions, acclimatization level, and biological predisposition—come into play in regards to optimally fulfilling one’s personal electrolyte requirements. It is vital that you experiment with a dosage that is suitable to you.

Generally taking approx. 1-3 Endurolytes or 1-3 Endurolytes FIZZ / hour would be sufficient for most.

3. Things you don’t want to do

• Make bad fuel choices. i.e. take products with simple sugars, take caffeine all day long.
• Over consume calories.
• Don’t consider taking Electrolytes
• Under or over hydrate.
• Not make a fuelling plan and practice it.

4. Fuelling Choices

General rules regarding consumption of fuel

• A complete liquid fuel is preferable to complete most events (liquids are more easily digestible, taking less blood away from working muscles). Some will feel the need to eat solids – Make solid food consumption the exception, not the rule
• If you are racing over 3 hours + our choice would be Perpetuem.  (Contains soy protein). Under 3 hours other products can be used. (HEED, Gels)
• Consider flavour fatigue if going for an extended time.
• Ensure the amount of fuel is kept below 350 calories per hour.
• We strongly recommend that you avoid simple sugars, i.e. lollies, chocolates – What pushes your blood sugars up quickly, will also drop quickly and usually lower than original starting point.
• Time the use of caffeine in towards the end of a ride. Caffeine is a stimulant, whilst there is an upside there is also a downside.

3-12+ hours Cycling Duration

 

1. Keep fluid intake during exercise between 590-750/ml per hour.
2. Keep calorie consumption to a maximum of 120- 180 calories/hour. Measure exactly what calories/kj you are consuming. (Taking too many is worse than not enough)
3. Separate your hydration from nutrition to stop confusion
4. Only consume complex carbohydrates until the last 30-45 minutes of the ride.
5. Use some form of extra electrolyte supplementation for cramp prevention.
6. Trial your nutritional plan as much as possible leading up to the race.
7. Be aware of Flavour fatigue – vary your fuels if need be.

Hammer recommends using Perpetuem, Hammer Gels as the main base product Hammer Bars and FIZZ/Endurolytes.

Perpetuem Benefits:

(Please take the time to completely read the information on Perpetuem to see why it is so beneficial)

• Consistent, stable blood sugars, hour after hour
• No highs or lows
• Easy to digest, no stomach or GI issues
• Reduce muscle fatigue and recovery time
• Unprecedented lactic acid buffering
• Get a full, satiated feeling during prolonged all-liquid fuelling
• Minimize lean muscle tissue cannibalisations
• Unique carb/protein/fat formula for maximum endurance.

Under 3 Hours

 

1. Keep fluid intake during exercise between 590-750/ml per hour.
2. Keep calorie consumption to a maximum of 120-180 calories/hour. Measure exactly what calories/kj you are consuming. (Taking too many is worse than not enough)
3. Separate your hydration from nutrition to stop confusion
4. Only consume complex carbohydrates until the last 30-45 minutes of the ride.

Our Preference Fuels are Hammer Gels, HEED and Endurolytes FIZZ

 

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