By Tracy and Peter Flucke
Special to The Press Times
BROWN COUNTY – Who wouldn’t want to do their favorite athletic activities longer, faster and with less effort and discomfort?
We have been athletes all our lives but never gave nutrition much thought.
We ate our fruits and veggies as our moms told us, and we knew carbohydrates gave us quick energy and protein rebuilds muscle, but that was all.
Our nutrition had seemed sufficient until we started long-distance bicycle touring.
We completed our first unsupported cross-country bicycle trip in 2014 and our wheels almost came off.
We were hungry all the time (or not at all), couldn’t get enough food and were craving sugars and fats.
We were cranky, having trouble getting up in the morning, losing our ability to concentrate and fatiguing more easily.
Our near nutritional catastrophe is chronicled in our book, “Coast to Coast on a Tandem: Our Adventure Crossing the USA on a Bicycle Built for Two.”
Although we completed our 2015 trip along the length of the Mississippi River, we experienced many of the same issues we had the year before. We suspected part of our problem might be nutritional.
What we didn’t understand at the time was extreme efforts require extreme nutrition. However, variants of this could happen to anyone with even small increases in effort.
Ultimately, we realized we needed professional help.
Before our 2016 trip along Historic Route 66, we contacted registered dietitian and performance nutrition specialist Lee Hyrkas, RD, CDE, from Bellin Health.
Hyrkas said everyone needs a well-balanced diet, but nutritional considerations vary greatly between a recreational rider, racer and touring cyclist.
Recreational riders often need fewer calories and carbohydrates compared to racers and touring cyclists. The main goal for a recreational rider is to keep things balanced.
Due to the intensity of racing, it’s best for these athletes to focus on more simple carbs (sports drinks, gels, dried fruit, gummy bears, etc.) during events because they tend to digest more easily and produce quick bursts of energy.
In contrast, touring cyclists tend to perform better with a mix of simple and complex carbs (bread, bagels, oatmeal, etc.). Since touring cyclists are often riding at a moderate pace, their stomachs can tolerate protein and fat better than racers.
These tips will help athletes and active individuals maximize their health and performance.
- Always eat a well-balanced diet.
- Include protein in pre- and post-activity snacks to speed recovery and promote muscle growth.
- Include fruits and vegetables in meals – their vitamins and phytochemicals help improve recovery time and fight illness.
- As your activity increases, nutrition should match the effort.
- Hydration is essential. Take sips of fluid (alternating between water and sports drinks) every 10-15 minutes of moderate/intense exercise. Sports drinks should only be used for workouts over an hour.
Armed with Hyrkas’ nutritional knowledge and strategies, our 2016 tour was one of our best.
For more nutrition information, contact Hyrkas by email at [email protected].
Editor’s notes: Peter and Tracy Flucke are owners of WE BIKE, etc., a national bicycle and pedestrian consulting business based in Ashwaubenon. Send questions to [email protected].