Meal Plan for a Cyclist

Cycling is very much an endurance sport which, particularly at long distances, can place a very high demand both on the muscles and on the cardiovascular system. Typically, top cyclists will train with maybe two moderate distance sessions during the week, and one or two long distance sessions at the weekend. Roads will vary with flat and hills. In addition to the cycling training, the cyclist may visit the gym and train with weights and light machine cardiovascular work once or twice per week; the object of which is to help power, particularly in the legs. Indeed, the object of any training and diet regimen is to improve the cyclist's power to weight ratio.

Longer distance training sessions or events are very enduring and are a high demand on energy levels and will need to be followed by a couple of days rest with a high carbohydrate intake to help replenish stores.

Cyclists generally do not carry a deal of muscle mass, but will have strong leg tendon strength and excellent fitness. Following a meal plan like the one below will be ideal for a typical week's training, but both pre- and post-event carbohydrate loading is recommended in order to maximise the muscle and liver carbohydrate stores.

Here's a sample meal plan for a long distance cyclist to follow for a typical training day:

The above plan provides sufficient levels of all nutrients, however do bear in mind that the plan is merely a general guide, and there is no mention of portion sizes on purpose so that you can adapt it to suit yourself; remember men will generally require larger portions than women. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. This plan is based around sustained slow released low glycaemic carbohydrates to help provide energy for exercise sessions. Oatcakes and granary bread will top up this slow released energy through the daytime. See our Glycaemic Index Tables for GI values of foods.