Tag Archives: Carbohydrates

Daily Food & Calories Intake For Tour De France Riders

Watching tour de france every year I have always wondered how much calories do these riders consume.

These super fit riders are on a bike for 3 weeks, cycling for over four hours a day. With such a grueling schedule the energy demands must be astronomical.

Daily amount of calories consumed by a rider.

According to Velo News tour article,

Researchers have actually quantified the nutritional consumption of riders in the Tour de France (1991 Tour), and the Tour of Spain (1998 Tour), and measured that riders average a daily food intake of 4,000 to 8,000 calorie

Daily carbohydrates consumed by a Tour De France rider

It is estimated that the Tour de France requires a carbohydrate intake of 13 g/kg (6 g/lb.) of body weight, and they need to intake these amounts day after day.

Another interesting analysis is from sports scientists.They have a neat anaylsis on how much a 78Kg rider will need to consume to avoid fatigue and remain competitive. Read it at sports scientist

Marathon Nutrition Tips By Deena Kastor

I just found this marathon nutrition tips by Marathoner Deena Kastor.

It’s a good idea to know which foods provide the biggest carbohydrate bang per serving, but you don’t necessarily have to approach each meal with a fork and a calculator. Marathoner Deena Kastor, who won bronze at the 2004 Olympics, believes that once you understand how your body processes different carbohydrates — that is, which foods provide lasting energy for you — you can approach your meals with an intuitive sense of what you need.

“I focus on adding another heaping spoonful of pasta or a few more potatoes,” she says. “Before the Athens marathon, I also ate a lot of dense fruits with high sugar content: pears, bananas, grapes. They replaced a lot of electrolytes and minerals I knew I was sweating out.”

Read original article calculating carbs for endurance athletes

Nairobi Marathon : End Of Training 2009

All good things must come to an end.

After 5 months of marathon training, I have brought down the curtain on my training and now am looking forward to Sunday? race.

In the last two weeks I have run three 10Ks, the first one was a slow recovery run, followed by a Sunday run which I finished in 43 minutes then yesterday  morning I ran a final 10K run in 40 minutes flat. I feel lucky my legs are in great shape, no injury! I believe I have done enough to run a sub 2.45 marathon.

The only scare was a cold I suffered during the weekend. I made a mistake of going for an afternoon swim and I paid the price. I used alternative medicine to treat the cold before it got worse. A daily diet of soup mixed with hot pepper fixed the cold in 5 days.

With three days to go my plan now is to stay hydrated, eat plenty of carbohydrates, rest and most importantly stay physically fit.

To stay physically fit I will do two speed works on Thursday and Saturday morning. This will be in form of 1K runs around a track. I will also do daily stretching and massaging to maintain muscle flexibility.

I can only wish myself good luck. To everyone who is running 2009 Nairobi Marathon, GOOD LUCK!

Daily Food For Runners & Athletes

Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.

Carbohydrate-rich foods include: –

  1. Fruits
  2. vegetables (potatoes and beans),
  3. Grains,
  4. Breads,
  5. cereals and some dairy products (milk and yogurt).

In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.

Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.