Calorie Calculation
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CALORIE CALCULATION The relationship between cycling and calories is simply 600-700 per hour. An amateur cyclist (at an average speed of 15-20 km) burns 600-700 calories per hour. With its
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Carbohydrates
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CARBOHYDRATES Carbohydrates are the nutrient sources that first meet energy needs. However, excessive carbohydrate consumption brings with it risks such as obesity and diabetes. Complex Carboh
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Energy Values of Foods
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ENERGY VALUES OF FOODS For a cyclist, food is fuel. Understanding the calorie and nutrient content of different foods helps in planning nutrition for rides and recovery. Energy is primarily derived
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Fluid Intake (Water)
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FLUID INTAKE (WATER) Fluid intake is perhaps the fundamental parameter affecting bicycle performance. On long-duration tours, the body's water requirement is absolutely met especially before the ac
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Food
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FOOD Food is the fuel of the bicycle. Nutrition must be completed at least one hour before the activity. Since digestive difficulties will occur in activities performed after eating, the energy req
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Glycemic Index
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GLYCEMIC INDEX The glycemic index (GI) is a system that ranks carbohydrates on a scale from 0 to 100 based on how much they raise blood sugar levels after consumption. Foods with a high GI are dige
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Low Blood Sugar (Hypoglycemia)
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LOW BLOOD SUGAR (HYPOGLYCEMIA) Hypoglycemia, or low blood sugar, is a condition that every cyclist can encounter on long bicycle tours and difficult stages as a result of insufficient nutrition. It
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Nutrition
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NUTRITION The two basic elements of nutrition are fluid intake and meals. Correct nutrition is fundamental for both performance and the realization of the tour target. Before the general informa
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Vitamin D
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VITAMIN D Vitamin D is a fat-soluble vitamin that is essential for bone health. It helps the body absorb calcium. The body can produce Vitamin D when the skin is exposed to sunlight (specifically U
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Weight of the Bicycle
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WEIGHT OF THE BICYCLE The weight of a bicycle significantly impacts its acceleration and climbing performance. While a lightweight bike is advantageous on steep hills, its importance is often secon
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