We’re on the countdown to the 22nd annual Tour de Lough Corrib on Sunday 4th June with only one week to go!
In this week’s Cycling Tips for The Weekend we’re giving you our Top 3 Cycling Tips to ensure you’re all set up for next weekend’s cycle!
Your safety is the most important thing when you’re on a bike. Cycling on roads can be dangerous so it’s imperative that you practice safety and obey the rules of the road at all times.
Never ever cycle a bike without a helmet. The wearing of cycle helmets is compulsory during this event. If you do not have a helmet you are NOT permitted to take part in the Tour de Lough Corrib cycling event.
Be aware of your surroundings and cars approaching – Avoid the use of headphones and earphone so that you can hear cars approaching from the rear.
Before setting out on a long cycle it’s important you have your bike serviced to ensure your bike is mechanically sound and road worthy.
2. Stay Hydrated
We all know the importance of hydration – especially when exercising. Before setting out on a cycle, be sure you have a bottle of water with you and you keep well hydrated.
Sufficient fluid intake is essential for exercise and optimum recovery. Exercising causes the body to get warmer, so the body tries to cool down by sweating. This causes the loss of water and salts through the skin. Generally, the more a person sweats, the more they will need to drink.
If the weather is hot please be prepared. You will sweat more therefore you will require more hydration.
Bring a bottle of water with you when setting out on the cycle. There will be stops along the Tour de Lough Corrib route, so you will have an opportunity to refill your bottle at these stops.
3. Fuel Your Body
Fuelling your body with the correct nutrition is important. A healthy diet for sport and exercise should contain plenty of starchy foods, plenty of fruit and vegetables, some protein foods and some dairy foods.
Starchy foods are an important source of carbohydrates in our diet. Wholegrain varieties also provide fibre, which is important for digestive health, and a range of vitamins and minerals including B vitamins, iron, calcium and folate.
Good sources of carbohydrates in the diet include; Bread, oats, wholegrain pasta, brown rice, potatoes (with skins) and other starchy vegetables (e.g. sweetcorn).
Protein is also important for health and physical activity. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle. Good sources of protein include fish, chicken, lean meats, eggs and dairy.
Fat is an essential nutrient for the body, but it is also a rich source of energy. Consuming too much fat can lead to excess energy intake which can lead to weight gain over time. It is important to follow current healthy eating guidelines, ensuring fat intakes are no more than 35% of total energy intake from food, with saturated fat intakes not exceeding 11% of total energy intake from food.
Good sources of fats include vegetable oils such as olive, rapeseed and sunflower oils, avocados, nuts and seeds.
For the full guidelines on nutrition for sports and exercise please read full article here.
Tour de Lough Corrib FAQs