10 ways to avoid being dragged down by the wall period

For cyclists, proper nutrition is key to maintaining performance during high-intensity exercise. If energy and nutrition are not replenished in a timely manner, it may not only lead to fatigue and decreased concentration, but also affect the continuous output capacity of muscles, and even the so-called " wall period ", making it more difficult to complete the race. Whether you're competing in a long-distance race or just training for the day, knowing how to fuel and nourish yourself during different phases of your workout can help you maximize your performance and minimize your recovery time. Here are 10 pro nutrition strategies to keep you in top shape on every ride.

Table of contents

1. Calorie requirements and supplementation for high-intensity cycling

2. Carbohydrate intake guidelines before and during a race

3. Correct selection and use of sports drinks

4. The golden period of recovery after riding: the key points of nutritional supplementation

5. Energy replenishment strategy for long-distance cycling

6. How to avoid hitting the wall

7. Analysis of the Dietary Structure of Professional Athletes

8. Importance of hydration and electrolytes

9. Nutritional planning for high intensity cycling

10. How Bryton bike watch helps you accurately control your cycling data

1. Calorie requirements and supplementation for high-intensity cycling

Professional cyclists burn up to 6,000 to 7,000 calories a day to cope with long, high-intensity rides. Ensuring adequate caloric intake can help maintain a steady energy output and avoid fatigue and loss of energy. It is recommended to replenish energy in stages according to the riding time and intensity to achieve the best effect.

2. Carbohydrate intake guidelines before and during a race

Carbohydrates are the main source of fuel for cycling. Three hours before the game, athletes should consume 60-100 grams of carbohydrates, such as whole wheat bread, pasta or fruit, to store energy for the body. During your ride, consume 20-40 grams of carbohydrates (such as energy bars or dried fruit) every hour to maintain a stable blood sugar level.

3. Correct selection and use of sports drinks

Sports drinks can replace electrolytes and water lost through sweat, helping to maintain physical performance. In hot weather, it is recommended to drink 500-600 ml of sodium sports drink every hour to avoid dehydration or cramps.

4. The golden period of recovery after riding: the focus of nutritional supplementation

The 60 minutes after exercise is the golden period for nutritional supplementation. Choosing a 4:1 ratio of carbohydrates to protein (such as banana with yogurt or low-fat chocolate milk) can effectively help muscle repair and glycogen storage, shortening recovery time.

5. Energy replenishment strategy for long-distance cycling

During long rides, you should replenish energy every 30 minutes, such as energy bars, dried figs or half a banana, to ensure a steady supply of energy. At the same time, consume an appropriate amount of high-calorie food at each supply station to reserve energy for the subsequent journey.

6. How to avoid hitting the wall

The wall phase is usually caused by low blood sugar, which causes the athlete to lose the ability to continue exercising. The key to avoiding hitting the wall is to replenish carbohydrates in advance and choose energy foods that are easy to absorb, such as energy jelly or glucose drinks, to replenish energy at any time.

7. Analysis of the diet structure of professional athletes

In the diet of professional athletes, 70% of calories come from carbohydrates, 15% from protein, and 15% from fat. Potatoes, whole wheat bread, pasta, etc. are the main sources of carbohydrates, while protein comes from eggs, lean meat and dairy products. Monounsaturated fatty acids can be supplemented through sources such as olive oil.

8. Importance of replenishing water and electrolytes

Long-term cycling can lead to a large loss of water and sodium. It is recommended to drink 110 ml of water every 15 minutes and 500-600 ml of sports drinks every hour. If you notice white salt stains on your clothes after riding, you need to drink extra sodium-containing drinks to prevent cramps or electrolyte imbalance.

9. Nutritional plan for high intensity cycling

For high-intensity riding, it is recommended to increase protein intake to support muscle repair, while ensuring sufficient carbohydrates to provide a stable source of energy. Using advanced nutrition plans and scientific meal distribution can effectively improve cycling performance.

10. How does the Bryton bike watch help you accurately control your cycling data?

Bryton watches combine advanced technology with practical functions to help athletes master key data during competition and training:

• Advanced training function : Create a personalized schedule through Bryton Active and Rider S series watches. After syncing with TrainingPeaks, you can quickly import professional training plans, achieve scientific training, and clearly display training progress.

• Calorie and data monitoring : Real-time tracking of calorie consumption and heart rate data to help athletes adjust their fueling plans.

• Post-exercise data analysis : Detailed records of distance, time and power data for each ride to help athletes optimize their performance.

Proper nutritional supplementation and scientific data management are the key for every cyclist to maintain efficient performance. By combining the high-tech functions of Bryton watches with professional nutrition strategies, every ride becomes an important step to break through your own limits!