Nutrition 101 for Junior Cyclists
By: Christie Johnson
Tags: Cycling, Nutrition App, Junior Sport, Digital Nutri, Sports Nutrition

While 2020 has had it’s challenges, there’ve been many positives — one being more people cycling. Now I may be biased, but it’s been even better to see many younger athletes get on two wheels. Yet, as it starts to warm up quickly, summer cycling can be a whole new road to navigate. So, it’s helpful for junior cyclists to focus on good nutrition around training to make the most of it and stay healthy.

PLANNING AHEAD

Compared to other sports, it can be easier to fuel during cycling, but planning ahead is essential for a good ride. Asking these questions helps guide what to eat and drink:

How long is the ride? What’s the route? (busy, quiet, hilly, flat) What time do you plan to ride?

FUELLING THE TANK

Like a car needs fuel and the right fuel, we need the right food to fuel us. Focusing on topping up the tank beforehand makes a big difference to concentration, alertness, hydration, and energy — the essentials when riding with cars, in groups, or solo. Plus recovery and growth. Junior cyclists’ main fuel is carbohydrates; so eating a snack 30–60 minutes before, or a meal with carbohydrates (like pasta or rice-based dishes or a sandwich) a few hours before is ideal. Many juniors like:

● Cereal with milk

● Toast with vegemite, jam, peanut butter

● Juice or fruit and muesli bar

● Milk drink or smoothie

HYDRATION IS KEY

Good hydration is like having good oil in the car — being well hydrated means we can perform and recover well. Junior athletes can struggle to identify thirst and heat during sport, so starting hydrated is always good.

It can be challenging to drink enough water before early sessions, so focusing on hydration throughout the day is key. Encourage athletes to drink water regularly and eat hydrating foods to help them rehydrate after training and get ready for their next session. Milk, yoghurt, leafy greens, fruits, juice, cordial are good options.

KEEPING COOL

Younger athletes also struggle to notice their body heat, so drinking cooler fluids regularly (about every 10–15 minutes) creates a good routine. On scorching days, or when heat waves arrive — add ice to water bottles to keep them cooler, or if you can plan ahead, freeze three quarters of the water bottle the night before. This helps cool from the inside. Similarly, putting water over their face and arms can also help draw heat from the body.

LOGISTICS DURING

Having two bottle cages means teens can take water and also a carbohydrate drink if they need to top up their tank during (often when over 75–90 minutes). Cordials are a good option and add flavour which encourages hydration. Until juniors mature and develop more, they don’t need sports drinks because they don’t sweat as much as adults — if you’re concerned, speak to an Accredited Sports Dietitian. Having food that’s easy to access, open and eat is also handy:

● Sandwich pieces

● Muesli bars

● Fruit

Practicing these strategies around and during training will set juniors up well for race day and events, and help them get the most out of their summer training.

Happy and safe riding!

Christie

Written for Sports Dietitians Australia ReFuel Magazine January 2021.