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Eating, Nutrition and Training by Chris DeMarchi, Tour de Pink West Coast Ride Marshal

I want to pass along some very helpful tips that I use to help with training and nutrition for Tour de Pink. Eating properly helps me become the most efficient rider I can be. It will also take care of issues it's possible encounter while on the bike such as cramping, fatigue, digestion, dry mouth, and many other small details.

Drink enough fluids

  • 16 to 20 ounces within one hour of waking up
  • 20 ounces of fluid with every meal and every snack
  • NO MORE SODA – not even diet. 

Eat carbohydrates for energy

  • Pick foods such as whole grain breads, bagels, yams, sweet potatoes, pasta, corn, pretzels, vegetables, fruit
  • Stay away from pastries, chips, french fries, cookies, ice cream

Eat protein for muscle growth and a healthy immune system

  • Pick foods such as eggs, chicken, turkey, tofu, nuts, yogurt, low fat milk, fish, almond or peanut butter
  • Stay away from bacon, hot dogs, fried meats, full fat cheeses

Eat fat as an essential fuel for exercise

  • Pick foods such as nuts, seeds, guacamole, olives
  • Stay away from creamy sauces, butter, cream cheese, sour cream and creamy dressings.

Add salt if necessary

  • Choose sports drinks instead of water.  Eat a pickle with a sandwich, have pretzels as an afternoon snack.

Fueling on the bike

  • Eat at least once an hour while riding the event. A bar, a gel or a small sandwich.  This will provide sustained energy throughout the ride and not only make it more enjoyable but will help you recover better for the next day.
  • Drink at least one bottle of liquid per hour. (more if it is hot) Use a sports drink.  If you have a sensitive stomach with sodium or fructose sugar then cut the drink mix with water 50/50.

These is just a rule of thumb that I follow. I believe that if you take care of your body, it will take care of you.