Nutrion plan explained to a 5yo

I have always had some difficulty with a comprehensible nutrition plan. This works for me and is easy to remember:

During a cycling training session, maintaining your energy levels is crucial for peak performance. To achieve this, it’s recommended to consume approximately 90 grams of carbohydrates per hour. Here are some ways to achieve that:

– Energy Bar: An energy bar is a convenient source of carbohydrates, typically containing about 30 grams. Take an energy bar every 20-30 minutes to replenish your energy stores.

– Energy Gel: An energy gel is a compact and easy way to get carbohydrates. Each gel usually contains about 30 grams of carbohydrates. Take a gel every 20-30 minutes, alternating with the energy bars, to keep your energy levels consistent.

– Sports Drink in a Water Bottle: Fill your water bottle with a sports drink that provides about 30 grams of carbohydrates per serving. Drink regularly from the water bottle, preferably every 15-20 minutes, to stay hydrated and maintain your carbohydrate levels.

– Timing: Plan your eating and drinking moments carefully during quieter parts of the training. Avoid consuming food and drinks during intense efforts or technical sections of the route.

Remember that every body is different, so experiment during your training sessions to discover what works best for you. By consuming 90 grams of carbohydrates per hour through bars, gels, and sports drinks, you give yourself the best chance for optimal performance and to prevent fatigue. Stay hydrated and fuel your body properly to make your cycling training a success!