长距离骑行训练或比赛时 赛前、赛中及赛后的营养策略

明天要挑战taiwan KOM 东进武岭，前一天才想起来看看该怎么吃。找到一篇英国人的文章，简单翻译一下分享给大家。顺祝春节愉快！

Whether it is a grueling sportive or a long training ride, optimal nutrition, along with consistent training and realistic pacing, is one of the key requisites for success. Get it wrong, too little or too much, and you may come to a halt, reduce training benefits and significantly increase the time you will need to recover from the ride. Fortunately, Healthspan Elite, the Official Sports Nutrition Partner and Official Vitamin and Supplement Partner to the Great Britain Cycling Team and British Cycling, is here with some advice.

无论是玩命的一场赛车还是一次长训，想要有好成绩，一定要有持续的训练，合适的速度以及营养摄入。做的不对，会影响训练效果并且导致更久的训练后休息时间。专家的建议如下：

Day before

Eat normally the day before a big ride but pay particular attention to hydration. You want to make sure you are optimally hydrated in the 24 hours leading up to a ride rather than having to try and play catch-up in the morning which will tend to result in more toilet stops than is necessary. If you are travelling to a sportive the day before, don’t rely on service station food. Pack a healthy wholemeal bread sandwich, some fruit and unsalted nuts as a mid-afternoon snack. Check ahead and make a booking for your evening meal at a suitable restaurant nearby, and ensure that your hotel is able to do an early breakfast.

训练或比赛头一天

长训或比赛前一天除了要注意补充水分，跟往常一样吃即可。赛前24内确保补充足够的水分，如果比赛当天早上再补水，会白白浪费时间在厕所。如果要提前一天前往赛场，那么别在路上（比如服务区）吃，带一个全麦面包的三明治，一些水果以及没有腌渍的坚果作为午点。在你酒店附件找个好馆子预定晚饭，同时要确认你的酒店提供早饭。

*译者：无论往常吃的健不健康，赛前一天也不要改了，否则容易闹肚子。

1900

头天晚上7点

The evening before a sportive or long training ride, avoid eating too late, or it might impact on the quality of your sleep. There is no need for the vast plates of pasta commonly consumed for the outdated concept of “carb loading”.

赛前一天晚上不要吃的太晚而影响睡眠。也别吃太多碳水（米、面），Carb Loading肝糖超补法属于迂腐之论。

Your body can only store a certain amount of energy in the form of glycogen and, a combination of your normal diet and a taper or rest day, will mean that it is more than likely already full. Avoid heavy and hard to digest red meat, but instead opt for lighter proteins such as chicken or fish. Don’t overdo the fibre and steer clear of highly spiced food. Some carbohydrates, in the form of pasta, rice or potatoes are great, but remember you don’t need to overload.

你的身体只能以糖原的形式存储一定的能量，又因为赛前一天训练少或者干脆就是休息日，正常的饮食已经能让你足够“饱”了。相对难以消化的红肉，吃点鸡肉或者鱼更合适。别吃太多的纤维和太辣的食物。适量的吃米面土豆这些碳水最好。

A sour cherry product can help with sleep.

酸浆果对睡眠有好处呢。

Ride day: 0700

比赛日早7点

Aim to have your breakfast 90-120 minutes before you start riding. If you know that the ride will start at a very easy pace and does not have a significant climb early on, you can push this to 60 minutes. Porridge is the perfect pre-ride breakfast but, for longer rides, an additional 2-3 egg omelette will give you some more slow release energy. Many cyclists can’t function without coffee, but ensure you keep hydrated and sip at 500 ml of water or isotonic sports drink in the time leading up to your ride.

开赛前一个半到两个小时吃早饭，但如果比赛速度不快，爬坡不多，早饭时间可以推迟到赛前60分钟。粥是挺不错的赛前早餐，但长距离骑行最好再加2到3个煎蛋，它的能量能缓慢的释放。很多车友离了咖啡活不成，但要确保身体有足够的水份，且赛前要喝500毫升水或者运动饮料。

0900

早9点 比赛开始

Pacing and fueling are intrinsically linked. If you ride too hard, your body won’t be able to absorb and use the fuel you are giving it. Settle into an intensity early on, that you know is sustainable and realistic. Sip at your bottle right from the start of the ride.

运动剧烈程度与身体供有内在联系。如果骑的太猛，身体无法吸收与使用你提供的能量。从一开始就要进入一种长期持续，你可以把握的强度，同时一开始就嘬随身水壶。

You should be aiming to consume 500-1000 ml of fluid per hour depending on your build and conditions. If you tend to forget to drink, which many riders do, especially in cold conditions, set an alarm to go off every 5 minutes as a reminder.

根据不同的体格，每小时大概喝500到1000毫升的液体。如果你总是忘了喝水，那就设置一个五分钟响一次的定时器。

0920-0930

Carbohydrates need to be consumed early, in small amounts and frequently. Thirty minutes into a ride might seem too early but you are not eating for that moment, but for 15-30 kilometres down the road. You will need 0.5-1g of carbohydrates per kg of bodyweight each hour depending on intensity, and you should aim to spread that over 2-3 micro feeds every 20-30 minutes.

碳水要用频繁但小份的方法尽早开始吃。开骑30分钟内就吃是有点早，但是那会你也不会吃。在骑行15至30公里以后，就要开始根据运动剧烈程度，每一小时补充0.5-1g/千克体重的碳水。（例如100kg的人，每小时要补充50到100g的碳水。）这些碳水要分2-3小份，每次间隔20-30分钟吃。

500 ml of typical carbohydrate sports drink mixed at 6% will give you around 36 g of carbohydrate, as well as essential electrolytes, so, on top of this, a 80-90 kg rider might also consume some of the options below depending how long they are riding for:

• Two      gels (22 g of carbohydrates each) = 44 g

• Five      fig rolls (12 g of carbohydrates each) = 60 g

• Three      mini pitta breads with peanut butter (18 g of carbohydrates each) = 54 g

• Two      brioche rolls with jam (28 g of carbohydrates each) = 56 g

一瓶500毫升6%的常见的运动饮料可以提供大概36g的碳水以及电解质，所以除了运动饮料的能量之外，一个80-90公斤的骑手，可以选择如下食谱（不是都吃，是挑一个）：

2管能量胶（每管22g碳水）=44g

5个无花果卷（每个12g碳水）=60g

3个花生酱面饼（每个18g碳水）=54g

2个果酱奶油卷（每个28g碳水）=56g

So, it is not too hard to take on enough, but also fairly easy to overdo it. We are all individuals and while some riders thrive on gels alone, others need some form of real food. It is essential to experiment in training with what and how much food works for you. It can be a good strategy to eat more real food earlier on in a ride and then switch to gels later on, when you might not be able to stomach real food or when the pace goes up.

那么吃够显然不难，吃太多显然也不难。每个人都是不同的个体，有些人吃些能量胶就能活，有些人是非吃饭不可。最好的办法是，平时训练时就想办法发现什么食物以及吃多少比较合适。有个好办法是，刚开始骑的时候吃饭一样的食品（真实食物real food），当骑行久了，或者开始剧烈运动，饭难以消化的时候，再吃能量胶。

Your body will struggle to process more than this and, trying to force too much down, will result in you feeling bloated and maybe suffering from gastric distress. Pacing and fuelling are intrinsically linked and, if you are pushing too hard, you won’t be able to digest your food. There are however a number of steps you can take to avoid stomach problems on the bike.

你的身体玩命消化吸收，但是也消化不了多少，（吃多了）会让你觉得胃胀甚至胃痛。运动的激烈程度和营养的补充有内在联系，如果输出太猛则会导致消化不良。但也有几招应对骑行的胃部不适。

On training rides, if you are trying to lose weight, you will want to stick towards the lower end of this scale but you will have to pay close attention to pacing as you will be more reliant of your fat stores for energy and your body can only access these at relatively low intensities.

骑行训练时，如果以减脂为目的，那么摄入的（碳水）要尽量少，同时要注意因为身体供养要靠燃烧体内的脂肪，所以不能骑得太猛！

1000

You will be taking your second or third micro feeds and getting to the end of your first bottle. Keep drinking consistently and have an item of food every 20-30 minutes.

10点钟的时候，要开始第二小份或者第三小份的补给，第一瓶水也该见底了。如前所述，持续的喝水，同时每20-30分钟吃点补给。

1100

At some point in your training ride you might have a café stop or, if you are on a sportive, come to a feed station. Both of these situations and any food you consume need to be factored into your fuelling strategy. If you know you are coming to a feed station or café, try to not eat within 20-30 minutes of it. If at the feed station, for example, you have a large flapjack, that will be about 40 g of carbohydrates as well as a decent dose of slower burning fat. That isn't a bad thing, you will burn off the fuel, but it has to be accounted for.

训练时有人会在某个时间点来茶（咖啡）歇，如果在比赛时可以去补给点搞一下。无论是怎么搞，茶歇吃的东西要考虑到补给品系统中。在临近咖啡店或者补给点20-30分钟内不要再吃东西。在补给站你会有个可以提供40g碳水以及一些可以缓慢供养的脂肪的—大烙饼。这玩意挺好，你会把那些能量消耗掉，但是这些也得计算在补给中。

*我觉得应该没有补给站会给大烙饼吧？！

1200

If you know that your ride is likely to be five hours or more, you should take on about 20g protein at about this halfway point. This will help you to avoid feeling empty later on in the ride and will also facilitate your post-ride recovery.

如果骑行会在五个小时以上，行程一半时要吃20g蛋白质。这样下半程就不会觉得虚脱，同时有助于体能恢复。

*20g蛋白质，如果吃食物，那么大概是3-4个全蛋，或者1-2两瘦肉。我的建议是吃肉干，不要喝蛋白粉（尤其是乳糖不耐的人），避免腹泻。

Rest of the ride

一直到完赛的后续补给

Stick to the same structure and discipline throughout the ride. A common mistake is for riders to lose focus towards the end of a ride and to neglect fuelling. If you hit one of your 20 or 30 minute feeds, even if you think there are only a couple of kilometres to go, take that fuel on.

就一直按前面说的吃喝。越是快到结束，越不注意补给是大家都容易犯的毛病。行百里者半九十，同志们纳，一定要坚定思想，把补给政策贯彻到底！

It isn't unusual for sportive distances not to be 100% accurate and, even if you are just training, a puncture or a mechanical can easily make that final stretch drag on. Some riders like to use caffeinated products to give them a boost near the end of a ride but these should be reserved for the final 60 minutes, when you really need them.

比赛时间把握也不一定就准，就是一般训练，爆胎或者车子出问题都会拖延最后冲刺阶段。有些骑手喜欢在最后阶段嗑点咖啡因让自己兴奋起来，但要注意一定要在最后一小时，确实需要的时候再嗑。

*个人经验是意大利特浓之类的咖啡在剧烈运动时容易反胃，戒了吧。

When you finish

完赛后

If you have fuelled and paced your ride correctly, you should finish the ride feeling hungry but not ravenous. Have a protein drink made up and ready to go in your fridge or kit-bag. This will kick-start your recovery and make sure that while you are sorting out your kit and bike and getting showered and changing, you’re rehydrating and starting to recover.

只要严格贯彻补给政策，完赛后会有空腹感，但不会感到饿的不行。冰一杯蛋白质饮品备饮，开始收拾东西，洗澡换衣服时，要开始再次补水并开始身体恢复。

It will also help to prevent you overeating when you do have some real food, which is likely to be a late lunch. This meal should contain some quality protein and carbohydrates, a tuna sandwich or some rice and chicken would be ideal. If you are able to have your real food straight away, within 20 minutes of finishing your ride, you can skip the protein drink.

如果带点饭（真正的食物）作为稍微晚点的午餐，可以防止吃太多。这餐可以吃点高品质蛋白和碳水，比如鱼肉三明治，米饭鸡肉等都挺好。如果骑完20分钟内就可以直接开饭，蛋白质饮品可以不喝。

Your lunch doesn’t need to be huge and getting out of the, ‘"I’ve ridden so I can eat what I want” mindset is key if you are wanting to drop a few pounds.

午餐不要吃太多，别觉得我特么骑了那么久总可以敞开腮帮子吃了吧，趁机减减肥不是挺好？

During the afternoon

完赛当天下午

A few hours after you have finished your ride, if you didn’t fuel correctly during it or soon enough after, you can suddenly feel really hungry. Take note of this and tweak your during and post race fuelling next time, as this is when it is all too easy to polish off whole packs of biscuits or massive slices of cake. You should have a snack but opt for some unsalted nuts, seeds and some fruit.

完赛几个小时后，如果突然觉得饿的受不了，那可能是你的补给政策不对，下次就要主要注意赛中及赛后的补给，因为那会会轻松吃完一大包饼干或者很多片蛋糕（这是不好滴）。是该来点点心，但是吃点没有盐腌的坚果或者水果更好。

It’s also possible that you may have become slightly dehydrated during the ride so continuing to sip on an electrolyte containing drink is a good idea.

骑行过程中可能会轻微脱水，所以喝含有电解质的饮料挺好。

Evening

完赛当晚

Again don’t use the fact that you have ridden as an excuse for a blow out, unless you are celebrating finishing your main event for the year. A sensible sized dinner containing foods that will aid recovery and reduce inflammation is the intention, rather than trying to replace all the calories you burned. Some oily fish such as mackerel, with broccoli and spiced potatoes, followed by some berries would be perfect.

危险时刻来了，别觉得自己骑了那么久要庆祝一下就甩开腮帮子猛吃，除非那是你一年的光辉时刻。要吃有助恢复并且避免炎症的食物作为晚餐，而不是把当天消耗的热量再吃回来。吃点油性的鱼比如鲭（读漆赢，鲭）鱼，菜花西兰花土豆片，再来点浆果就挺好。

If you’ve got another big ride or a tough workout the next day, some additional slow release protein that’ll be drip fed into your system while you sleep can further aid recovery and leave you in better shape in the morning.

如果第二天还得继续比赛，长距离骑行，那么来点缓释蛋白质，那种在你睡着的时候慢慢渗透到你体内的那种会对你的恢复有好处并且第二天看起来生龙活虎。

*最后一段我认为是伪科学。