Gorka Prieto-Bellver’s nutrition tips for amateur cyclists during summer
Hydration is key for summer cycling
“In the summer, it’s especially important to hydrate well with water and electrolytes. They [electrolytes] are simply mineral salts that contain a large amount of sodium to prevent dehydration. It’s very important during this hot season. Not hydrating well is a very common mistake,” said Prieto-Bellver.
Maintain your intake of carbohydrates
“One of the most common mistakes I see is that people don’t eat enough during training,” continued Prieto-Bellver. “Not consuming enough carbohydrates during training is a fairly frequent mistake, although it is becoming less common.
“I’m not saying you should consume 120 grams per hour [a figure that is more common for professional cyclists], but it’s normal for people to ride for three hours without eating anything.
“At a very, very low intensity, you can do it; however, if you’re pushing hard, it’s important to consume carbohydrates.
“What quantity should you consume? I’d say around 60 to 90 grams of carbohydrates per hour would be sufficient.”