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Nutrition in Mountain Biking

I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water
doesn't supply calories, minerals, or vitamins A. But it is used for almost
every body function B. 55-65% of body weight is water 3. When losing a quart of
fluid heart beats 8 more times a minute 4. Before a long ride start
hyperhydrating 1 day in advance 5. Do drinking strategies during your training

II. Rehydrate 1. Drink a lot
after a ride 2. Sports drinks replenish the best 3.
Eat a lot
of salty snacks A. Sodium makes your blood like a sponge B. meals
contain more sodium naturally than sports bars

III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and
vegatables are great fluid sources 3. Foods high in fat do not provide to much
fluid

IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for
intense intervals

V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is
the best time to replenish 3. Drink or eat......

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Approximate Word Count: 1411
Approximate Pages: 6 (250 words per double-spaced page)

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