Nutrition important for Tour de Cariboo training

While training for the Tour de Cariboo fluid and food intake are very important, especially when you are out on longer rides.

While training for the Tour de Cariboo fluid and food intake are very important, especially when you are out on longer rides. Dehydration is a gradual effect.

For every increment of fluid loss there is a small rise in your body temperature and heart rate, and an increase in the perception of how hard you are working. Skills and concentration are also impaired. In other words as the fluid deficit grows, there is a continual decline in performance.

You may be unaware of the subtle changes at first and only begin to notice when it is too late. Optimal performance means being at your best, not just escaping serious problems and staying well hydrated and fed during training and on race day will allow you to enjoy the experience. Minimizing dehydration is one step towards achieving your performance and/or fitness goals, particularly when you are exercising in hot water.

Now what does that mean?

How much should you eat or drink? Ideally, everyone should drink to keep pace with his or her sweat losses while exercising. This means replacing fluids throughout the period of activity. Water is a cheap and readily available fluid, and is often quoted to be the “best” drink for active people. If you choose to stay hydrated with water want to drink little but often (between 24-48 oz. per hour). For food, carbohydrate intake is known to improve performance during events of longer than 90 minutes, by providing the muscles and brain with extra fuel.

Recently a number of studies have shown that carbohydrate intake may also be of benefit for a workout of as little as one hour. It certainly won’t harm performance, although some individuals may need to count the cost or the calories involved. Sports drinks provide a simple and effective way to replace fluid and carbohydrate simultaneously during exercise.

Of course, specialized products such as sports drinks are expensive and are best used in the right sporting situation. Some people use foods such as fruit, bars, or sandwiches to provide a fuel boost during exercise. A carbohydrate intake of about 50g per hour is generally recommended for prolonged events (that equates to approximately 200cal/hour). Successful strategies are ultimately decided by individual preferences and experience.

Examples of 50g carbohydrate snacks include:

• 750 mL sports drink

• 500 mL fruit juice or soft drink

• 250 mL og liquid meal supplement (eg. Ensure)

• 250 mL fruit smoothie

• 3 medium pieces of fruit

• honey or jam sandwich

• 60g packet of jelly beans

You want to be sure to not consume too much carbohydrates too quickly as the intestines can only process so much at one time and this can lead to stomach upset. Be sure to practice through training so you are sure you are doing what works for you when the big day arrives!

So again, for those of you who have already registered for this years Tour de Cariboo — Congratulations! You already know what an amazing event this is!  For those of you who are still debating – please let me entice you.  The Tour is a beautiful 75 km ride from Williams Lake to Gavin Lake.

The ride is a bit hilly, but gives you an opportunity to see the beautiful terrain the Cariboo has to offer.  Once you have completed, there are many rewards for your hard work and dedication. Chris Reese who is a Registered Massage Therapist with Chiropractic Associates Clinic will be onsite providing post race massages, there are hot showers and an outdoor sauna on the beach and there will be a banquet with fabulous food provided (vegetarian options available). Musical entertainment will be there in the afternoon and shuttles will be providing rides back to town after dinner.

If you choose to stay and relax overnight, there is free accommodation in cozy cabins if riders prefer.

So now that you are sold on what a fabulous event this will be register today at Williams Lake Big Brothers and Big Sisters at 250-398-8391 or online at www.bbswlake.com.

– Brittany Klingmann, MPT, BSc Kin, CAFCI

 

 

 

 

Get local stories you won't find anywhere else right to your inbox.
Sign up here

Just Posted

Lil Mack has been a member of Cariboo Chilcotin Partners for Literacy since its inception. (Monica Lamb-Yorski photo - Williams Lake Tribune)
Lil Mack of Williams Lake honoured with BC Achievement Community Award

Mack has been an ever-present, quietly powerful literacy force in Williams Lake for several decades

Thompson Rivers University (TRU) announced Tuesday, May 11 that all washrooms on its Kamloops and Williams Lake campuses will have free menstrual products by September. (Monica Lamb-Yorski photo - Williams Lake Tribune)
TRU to provide free hygiene products in all washrooms by fall 2021

“By signing the United Way’s Promise campaign, TRU aims to reduce barriers facing some students.”

FILE - In this April 19, 2021, file photo, Keidy Ventura, 17, receives her first dose of the Pfizer COVID-19 vaccine in West New York, N.J. States across the country are dramatically scaling back their COVID-19 vaccine orders as interest in the shots wanes, putting the goal of herd immunity further out of reach. (AP Photo/Seth Wenig, File)
5 more deaths, 131 new cases of COVID-19 in Interior Health over the weekend

Those 18-years and older in high-transmission neighbourhoods can register for the vaccine

(File photo)
High-visibility arrest in Williams Lake nets BB gun, mistaken for assault rifle

RCMP thought the man was carrying an M16 assault-style rifle

letters
LETTER: Improvements needed at Scout Island

The City can do better managing their responsibilities

A bullet hole is seen in the windshield of an RCMP vehicle approximately 4 km from Vancouver International Airport after a one person was killed during a shooting outside the international departures terminal at the airport, in Richmond, B.C., Sunday, May 9, 2021. THE CANADIAN PRESS/Darryl Dyck
Homicide team IDs man in fatal YVR shooting as police grapple with spate of gang violence

Man, 20, charged in separate fatal shooting Burnaby over the weekend

Cannabis bought in British Columbia (Ashley Wadhwani/Black Press Media)
Is it time to start thinking about greener ways to package cannabis?

Packaging suppliers are still figuring eco-friendly and affordable packaging options that fit the mandates of Cannabis Regulations

B.C. Labour Minister Harry Bains in the B.C. legislature, May 13, 2019. (Hansard TV)
B.C. to provide three days of sick pay for COVID-19 absences

Province will support employers on cost, labour minister says

(Pixabay)
B.C. doctors could face consequences for spreading COVID misinformation: college

College says doctors have a higher level of responsibility to not spread incorrect information

Kelowna resident Sally Wallick helped rescue a kayaker in distress a week and a half ago. (Sally Wallick/Contributed)
VIDEO: Kelowna woman rescues capsized kayaker in Okanagan Lake

Sally Wallick is asking people to be prepared for the cold water and unpredictable winds

Dr. Bonnie Henry talks about phase two in B.C.’s COVID-19 immunization plan. THE CANADIAN PRESS/Chad Hipolito
All of B.C. will eventually ease out of COVID-19 restrictions at same time: Henry

People who have received two doses of a vaccine can’t yet return to post-pandemic activities with each other, she says

Winnipeg Jets’ Andrew Copp (9) and Edmonton Oilers goaltender Mike Smith (41) watch an incoming shot during second period NHL action in Winnipeg, Monday, April 26, 2021. THE CANADIAN PRESS/Fred Greenslade
‘Very jealous’: Canadian teams can’t take advantage of NHL’s relaxed COVID-19 rules

League eased some tight COVID-19 health and safety protocols over the weekend for fully vaccinated clubs

A map of Huu-ay-aht-owned forestry cutblock. (SUBMITTED PHOTO)
B.C. First Nations restrict access to territory in wake of forestry standoffs

Huu-ay-aht set up checkpoints after heated and dangerous incidents on southwest Vancouver Island

RCMP are searching for Philip Toner, who is a ‘person of interest’ in the investigation of a suspicious death in Kootenay National Park last week. Photo courtesy BC RCMP.
RCMP identify ‘person of interest’ in Kootenay National Park suspicious death

Police are looking for Philip Toner, who was known to a woman found dead near Radium last week

Most Read