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Essay Nutrition In Mountain Biking

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Nutrition in Mountain Biking

I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water
doesn't supply calories, minerals, or vitamins A. But it is used for almost
every body function B. 55-65% of body weight is water 3. When losing a quart of
fluid heart beats 8 more times a minute 4. Before a long ride start
hyperhydrating 1 day in advance 5. Do drinking strategies during your training

II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3.
Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals
contain more sodium naturally than sports bars

III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and
vegatables are great fluid sources 3. Foods high in fat do not provide to much
fluid

IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for
intense intervals

V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is
the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo
is much faster than eating carbo 5. You can spend over $1000 a year on recovery
drinks

VI. Cereal 1. Flakes are carbo rich, low in fat, and quickly digested 2. Sugar
coated are not bad either 3. Most cereals contain less than 2 grams of fat per
serving


     When riding a bicycle, your muscles produce 30-100 times more heat than
when your body is at rest. The body puts out this inferno by increasing the
sweat rates. In the summer you can lose over two liters of fluid per hour on a
really hot day, dehydration and saddle soars are the leading reasons cyclists
drop out of races. The body loses this much fluid mostly from an increase in
sweat rates. Water does not supply calories, minerals, or vitamins, but it is
mandatory almost for every body function. It keeps body temperatures from
rising while the person is exercising. Water accounts for 55-65% of your body
weight. Cyclist that lose over a quart rate, which goes up to eight beats per
minute a decrease in cardiac function, and an increase in body temperature.
This is a study by Edward Coyle Ph.D. Director of the Humane Performance
Laboratory at the University of Texas (Walsh 92).
     Dehydration can possibly increase metabolic stress on muscles. It also
causes problems on your internal thermostat by decreasing blood flow to the skin,
slowing sweat rate...


... middle of paper ...


...ients (Walsh 82).
     Even the fattest flakes are skinny compared to sausage or French toast.
Most cereals contain less than 2 grams of fat per serving. Pudgy cereals would
be those with more than three grams of fat per serving these generally include
granola, and flaked cereal with nuts (Walsh 82).
     The competitive sport of mountain biking is making its way to the United
States. The sport which was mainly held in Europe, has come to the United
States and beginning to draw a heap of notable foreign competitors. According
to most estimates, cycling is the most popular spectator sport in the world,
just behind soccer. The mountain bike is having improvements made to everyday,
and people are willing to spend the money to get the best bike (Comptons
Interactive Encyclopedia).

BIBLIOGRAPHY

Alsberg, Tony Langley, Jim "Tickets to Nowhere"
      Bicycling February 2010 pgs 68-69 Walsh, Julie "Eating for the Long
Haul"
      Bicycling September 2010 pgs 74-76 Walsh, Julie "Liquid Assets"
      Bicycling March 2010 pgs 98-99 Walsh, Julie "Super Bowls"
      Bicycling Febuary 2010 pgs 82-83 Walsh, Julie "Waterworld"
      Bicycling August 2010 pgs 92-96 OUTLINE


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