Rider, now that we are starting to see the light at the end of the tunnel after several months of quarantine in which we have not been able to enjoy the bike, an of Trial routes opens up before us during the summer months. Thank goodness! We all need some joy after the coronavirus crisis situation we have experienced.
And since we know you well, and we know that you will try to do the longest routes possible, we want you to carry a perfectly prepared backpack to ensure your energy throughout the day. We know you won’t slow down despite the heat!
In this article we give you the keys to the nutrition and hydration that you have to prepare for all your long routes and Trial excursions. Notes!
1- Breakfast
Are you one of those who think that breakfast is the most important meal of the day? Well, even though that information is a myth And in this blog post you’ll find out why, it is true that on motorcycle days when you will be physically exhausted for a long time, it is advisable that you take care of your breakfast to guarantee you an optimal energy charge that allows you to last all day and avoid birds.
The keys to breakfast for a day on the bike that you should always keep in mind are these:
High-density, slow-absorbing carbohydrates will ensure your energy for several hours. We recommend that you try rolled oats or a mix of muesli-type cereals, whole grains with no added sugars. Avoid ultra-processed and sugary cereals at all costs.
Fast-absorbing carbohydrates will give you a boost of energy to start the day strong. It’s best to eat natural fruit. You can chop fruit such as strawberries, bananas, blueberries and peaches to incorporate into your rolled oats.
Proteins will be the source of energy that your muscles will need throughout the day of the route. A few simple scrambled eggs will give you the protein and fat you need. We also recommend whey proteins (WHEY protein) with a little cow’s milk or plant-based milk, so that together with oats and chopped fruit you can enjoy a breakfast that is delicious and nutritious.
Fats will be the “reserve” fuel, the long-term energy of your motorcycle day. Scrambled eggs contain the fatty acids your body needs, but you can also complete your breakfast by adding some seeds to your oatmeal and fruit mix. Our recommendation is 10g of chia seeds.
Coffee, it will improve your mental performance and boost concentration on the bike.
In the Powering App you will find different breakfast proposals in the monthly diets and by objectives that you can unlock in the Premium Plan.
2- Lunch on the route
During your route you will need to replenish energy, but it is not enough to eat any industrial sugar bar. If you don’t watch what you ingest, you can have a strong insulin spike that will produce a rebound effect of energy, or even run the risk of suffering a bird.
Our advice is to avoid all sugary sports gels because your body doesn’t need them. A simple banana and some unsalted almonds will be enough of a reinforcement because you are not an elite athlete who needs to incorporate sports supplementation or specific products for athletes.
If you plan to stop for lunch halfway along the route, it will be a perfect opportunity to incorporate the 3 macronutrients into your meal: carbohydrates, protein and fats.
A free-range salad with potato, tuna, egg and fresh vegetables is a perfect option because of its nutritiousness and lightness. We 100% recommend this recipe when the lunch break is longer.
3- Hydration on the route
Hydration is the great forgotten and yet it is the main cause of the stomach upset, muscle cramps and heat stroke that we suffer on long motorcycle routes.
A simple camelback-type hydration backpack will be enough to guarantee well-being throughout the day.
And now the eternal question, what to put inside the camelback? In this post from the Powering blog we tell you the keys to the hydration you need for motorcycle days, so that you can prepare your formula yourself.
But if you are one of those who prefer to have the solution ready, in the Powering App we have created a unique functionality that does not exist anywhere else. This is the first hydration calculator that exists, where you will simply have to enter the data that the formula needs to make the calculation, and the recipe you need for that specific day of the route will automatically be generated.
Our formula takes everything into account: your age, your weight, your height, the expected weather conditions, the expected humidity, the hours on the bike… All to ensure that the formula of water, salts and sugars is exactly what your body needs.
4- Recovery meal
And finally, a post-workout!
After several hours of riding, your muscles should recover from the physical wear and tear they have suffered. And in addition, a correct post-workout will help you to avoid physical sequelae the next day. Say goodbye to stiffness, cramps or body aches that we get after an intense day on the bike.
You will find the best workout post in this post that we have on the Powering blog, but basically what you need to guarantee are carbohydrates and proteins.
Our recommendation is a banana and a whey protein shake.
And save the beers for later, we get to know each other!
As always, at Powering we want to promote the practice of sport at an amateur level and we focus on giving you all the solutions to the problems you have riding. That’s why in our App you will find the essential tool that every rider needs to enjoy their sport more, ride better and avoid the unfortunate injuries.
The
POWERING App is free to download
so now you know, there’s no excuse not to be at your best this summer on your motorcycle routes!
