energy that allows us to ride from fat and glucose. The
fat is a nearly inexhaustible source of energy because the body have much
accumulated (although we are fine) and could be several days pedaling through
fat stores we have. The problem is that the fat provides
little energy per unit time and therefore not useful as fuel for exercise
medium or high intensity. With fat only operate in the zone Z1 and Z2 low.
When the intensity is above virtually all Z2
need energy comes from carbohydrates stored in the liver, in
muscles and blood in the form of glycogen and glucose. What is the problem?
that this gasoline is running out, depending on the intensity and time. In a race or an intense output in the long time we Z4, gasoline is going to last as long 1h30 '. If we go quiet, between Z2 and Z3
we hold about 2h30 '. When we run out of glucose is the slut or man the deck ...
Conclusion: we must go refueling fuel (carbohydrates) during the
training, career progress or cyclist.
For hydration, I think it is obvious that
dehydration and its consequences. To simplify: when we exercise power
produce heat. That heat has to dissipate body, and it does so primarily through sweating. When we sweat we lose fluid (water and mineral salts). If you do not put liquid that we lose we will enter a state of dehydration that we will degrade performance. The loss of salts (chloride, sodium and potassium
mainly) affects all cellular processes involved in the exercise, and lowering the yield gap clearly.
STEPS TO FOLLOW • Training up to one hour: It is not necessary to provide or carbohydrates and minerals (although it never hurts). We would be better to carry water in the tank.
• Training of between one and two hours: We must take more than water, sports drinks (Isostar, Gatorade, and other preparations in the form of powders that are diluted in water). These drinks are made up of two main components: mineral salts and salt hydrates carbono.Las serve to replace those that are lost through sweat and carbohydrates (maltodextrin, glucose, sucrose, fructose) to provide energy ( glucose) to the muscle to keep pedaling without losing strength.
• Training of more than 2 hours: In addition to this, we need to make
carbohydrates in solid form. Between the hour and a half and two hours to eat something
: pieces of fruit (maybe the banana, is assimilated faster),
jam biscuits, grilled cheese or quince, energy bars, chocolate ... If it is a output of more than 3 hours, keep eating something every hora.Por comfort and its rapid assimilation, the gels are ideal, especially for competitions or demonstrations, as they have little, have lots of energy and 2 is taken quickly. In the market, the more complete the Powerade PowerGel and adding some caffeine (improves performance). For regular workouts, home preparations are equally valid and significantly cheaper.
• Competitions or marches: follow the same pattern as in training and
take things that are accustomed to. That is, if we train taking
Isostar, do not drink gatorade the day of the competition or gait. You have to drink a can
proposed hourly. GENERAL RECOMMENDATIONS
• Getting used to carry two containers where we train more than an hour.
• It is important to differentiate the energy needs that we will demand different types of workouts, and it has nothing to do with the energy they consume
that going to 170pp 140pp. If we 170pp (a strenuous workout or a run or race), we better be getting carbohydrates, because if not 1.30 'or 2 hours we unloaded and we will be forced to slow down. However, if a training fund in which we do not exceed the 130-140pp, will not be using both glycogen, and therefore, we could maintain that intensity for longer hours. Conclusion: The more intense the workout, the need to go drinking and eating carbohydrates.
• For more than output two hours, plan a spring or gas station where we can replenish water
. Drink to replenish salts and hydrates, in addition to buying
an Aquarius (sports drink is good) at a gas station is best carried
our own powder in a bag in the jersey to toss into the water.
• Although it sounds and as a topic is very true that a drink before having sed.Acostumbrarse to give a good drink every 10 minutes.
• Finally, we must be aware of the environmental temperature to determine whether to drink more or less, since fluid losses from sweat
be very different from 12 degrees to 30.
important thing is not finished. THE IMPORTANT THING IS THAT I HAD THE COURAGE TO BEGIN. 
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