Have you heard these? Well-intentioned cycling advice that persists but is more myth than fact when it comes to energy? Sports coach and former professional cyclist Dan Aeschlimann sets the record straight and reveals the truth so that you can enjoy your rides full of energy!
Myth 1: “Carb-loading is essential!”
The truth: For occasional and hobby cyclists, extreme carb-loading is generally unnecessary. A balanced diet with sufficient carbohydrates throughout the week is perfectly sufficient to fill your energy stores for normal rides. Don’t overdo it or you’ll feel sluggish!
Myth 2: “Energy gels are a must on every ride!”
The truth: Energy gels can be handy for long, intensive rides. But for shorter ones, natural energy boosters like bananas, dates or a sandwich are often enough. They provide sustainable energy without a rapid sugar rush.
Myth 3: “The more expensive the sports drink, the more energy it provides!”
The truth: Expensive sports drinks are not always better. Pay attention to the ingredients: A good sports drink should contain electrolytes and a moderate amount of carbohydrates. For shorter rides, water is often enough to keep you hydrated.
Dan Aeschlimann is the founder of MY sport and has been working as a professional endurance sports coach since 2001. He coaches athletes ranging from beginners to world class – including over 500 Ironman finishers. As a former professional cyclist, he brings in-depth knowledge to his training planning. Aeschlimann works closely with the organisers of the Tour de Suisse and creates the official training plans for Alpenbrevet. You can find much more information about Dan and his services here: https://mysport.ch/
Myth 4: “You have to train until you’re totally exhausted to increase your energy!”
The truth: Overtraining can be counterproductive and even sap your energy! It is important to train in a balanced way with sufficient recovery phases. Your body needs time to adapt and build up new energy. Additional tip: It should always be possible to talk on a climb.
Myth 5: “You need a protein shake right after training for maximum energy!”
Truth: Protein is important for muscle recovery, but for immediate post-workout energy, carbohydrates are more crucial to replenish depleted stores. A balanced meal with both is ideal.
Myth 6: “Fat makes you tired and lacking in energy when cycling!”
The truth: Healthy fats are an important source of energy, especially on longer, less intensive rides. They help the body to draw energy from its reserves. Make sure you eat a balanced diet including healthy fats such as avocado, nuts and olive oil.
Myth 7: “You should always eat before you’re hungry to keep your energy levels constant!”
The truth: Constant eating can overtax your body. Listen to your hunger pangs and eat when you really need energy. Small, regular meals are better than constant snacking.
Myth 8: “Coffee is not for cyclists who want to train well!”
The truth: In moderation, coffee before exercise can actually improve performance and give you an energy boost. But don’t overdo it, as too much caffeine can lead to nervousness and stomach problems.
Myth 9: “The lighter the bike, the more energy you save!”
The truth: A light bike can help uphill, but the greatest energy consumption comes from aerodynamic drag and your own effort. An aerodynamically optimized ride and the right gearing are often more important than a few grams less weight.
Myth 10: “You can’t change your energy levels during a ride once they’re down!”
The truth: If your energy levels suddenly plummet, sometimes the only thing that helps is a quick sugar boost. A very sugary drink – a cola, for example – can replenish your energy stores in no time at all. After a few minutes, you will often feel ready to continue riding again. But beware: the energy boost usually only lasts for a short time – around 20 to 30 minutes. After that, you either need the next cola or a longer break with proper nourishment. Ideal as an emergency solution, but not a permanent strategy for long rides.
Don’t be put off by these myths! Listen to your body, make sure you eat a balanced diet and enjoy your bike rides with the energy you really need!
