Training Tip of the Week from
WoJ Coach Sean Leeanerts:

Solid Food versus Liquid Nutrition

One often hears the question " I'm riding a long distance event. Should I consider a liquid nutrition product for all my energy needs (e.g., Spiz, Perpetuem, Boost, Ensure) or should I eat a combination with solid food, too?

There are several pieces to this answer.

• First, what is your goal? Are you looking for a Personal Record? Or are you simply aiming to finish? If the former, a liquid diet can save time on the bike and give you a small edge as you will minimize the risk of feeling too full or bloated. However "smart" eating of solids should minimize that risk. If the goal is the accomplishment of finishing, you'll have more fun if you stop occasionally to fuel up along the way.
• Second, what is your experience with liquid nutrition products? It's important to do several long rides before attempting your event, not only for the pure training aspects, but also to test different food and fluid regimens to see what works best for you.
• And finally the conditions. Temperature and terrain. If the ride is hilly liquids have some advantage. Nothing like climbing soon after some solid food to stress your digestive system. Generally, the cooler it is, the more solid food you will crave and can easily digest.

A full liquid diet can sustain you on long rides. Some ultra-distance riders do long rides, for example the 3,000 miles of the Race Across America, on only replacement drinks with virtually no solid food. This means up to 350 miles a day for 8-9 days on only liquids. However, it only works for riders who have trained their bodies to take in only liquids and have adapted. It allows them to measure their intake and thus assure they are adequately replacing the Calories they are using, and as a side benefit it helps them with their fluid replacement needs. and if you wish, you can supplement the full liquid diet with an energy bar every hour or so. For most people, though, a mix of solid foods and liquids is the best way to go in order to take in all the calories necessary to complete the ride.

The key to proper nutrition on the bike is small and frequent (every 15 to 30 min.) bites. That way you keep calories coming into the system without taxing it too much or causing any GI stress.

Stay strong, ride long!

Coach Sean

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Sean Leenaerts
Xcel Performance Training
The X-Factor for Performance!
USA Cycling Level 2 Certified Coach
USA Triathlon Level 1 Certified Coach
National Strength and Conditioning Association Certified Personal Trainer
Phone: 720.272.8492
www.xcelperformancetraining.com