Cycling - Mountain stages
Requirements for mountain climbing
Cycling itself already requires a great deal of preparation, both in terms of nutrition and training, but for mountain climbing the requirements are even higher. Mountain climbing demands extra strength, which can be gained through training on hilly routes. But training alone is not enough. The right nutrition is also essential to getting over those hills. Getting the right nutrition will give you that extra push to the top.
Preparation is important
When preparing yourself for cycle training in the hills, you have to consider your nutrition for the day of the event itself. Mountain climbing demands huge amounts of energy from the body, and it is therefore important that you get enough carbohydrates to optimise performance. In the week leading up to the race, it is important to increase your carbohydrate consumption by approximately 10-15%.
Reaching the summit with Etixx
If you store enough carbohydrates the day before cycling, then you will be able to endure 70 to 90 minutes of intensive exercise. After this, you will have to supplement additional fuel (carbohydrates) in order to avoid sudden fatigue. When cycling on hilly routes, it is important to pay attention to the timing of the consumption of carbohydrates. If the route is short, then it is important to consume the carbohydrates just before starting the climb. For longer climbs, it is better to consume them while climbing to give yourself the boost you need to get to the top. Don’t forget that it is very important to first test your fuel supply strategy during training. Jump on your bike, climb some hills with fuel in your pocket, and find out for yourself when the best time to refuel is.
Daily nutrition advice for cyclists
In general, cyclists require more vitamins and minerals because of the exercise they do. Due to overworking and excess fertilisation, our agricultural land has been degraded, so that fruit and vegetables now contain less vitamins and minerals than roughly 50 years ago. This lower level of vitamins and minerals, combined with lower consumption of fruit and vegetables in general, means that cyclists have to pay extra attention to this. For this reason, extra supplements are highly recommended.
Magnesium 2000 AA
€ 41.99
- Magnesium amino acid in chelated form for better absorption
- With vitamin C for the protection of the cells against oxidative stress
- Effervescent tablet with delicious orange flavour can also be
dissolved in water bottle
Gebruik
1 effervescent tablet a day, dissolve in 200 mL of water, preferably at breakfast.
Food supplement with sweeteners. This should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Suitable for persons as of 13 years of age. Store at room temperature (15-25°C), protect from light and keep container closed.
Multimax
€ 29.99
- High dose of vitamins, minerals and trace elements
- Only 1 tablet per day
Gebruik
1 tablet per day, preferably at breakfast, during 4 weeks.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Not suitable for persons taking coumarin anitcoagulants. Store at room temperature (15-25°C), protect from light and keep container closed.
Eat and drink before exercise in order to make the best possible gains.
Our level of performance is directly proportional to our loss of moisture. It is important to start your training sessions properly hydrated. Pre-hydration starts the day before exercise, and mainly involves drinking water. The colour of your urine is a good indication of whether you are sufficiently hydrated. Dark yellow urine is a sign that you have not drunk enough. A light yellow colour indicates that you are well hydrated. During the meal before your session (3 hours before) or 10 minutes before the exercise, you can drink a sports drink to hydrate and get some extra carbohydrates.
Carbo-Gy
€ 35.99
- With both fast (maltodextrine) and slow (fructose) sugars for long-term energy supply
- Energy drink which can be drunk either cold or warm
- Can be used as carbo-loader, in combination with a diet rich in
carbohydrates - Can be used as an energy drink in cold weather or when there's
not much time to eat or drink
Gebruik
| As a carbo-loader | 70g (4 scoops) in 500ml of water |
| BEFORE (1.5-4h for*) | 70g (4 scoops) in 500ml of water |
| DURING | 70g (4 scoops) in 500ml of water ** |
* On the day of the competition it is recommended to drink Carbo-Gy during the pre-competition meal. This can be either as a cold drink or as a hot fruit tea.
** During the competition and training Carbo-Gy is suitable in cold weather and when time for drinking and eating is limited.
This powder preparation is a drink fortified with carbohydrates and vitamins for sportspeople. A varied and balanced diet and a healthy lifestyle are important. We recommend not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.
Nutritional Energy gel
€ 35.99
- Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect
Gebruik
| 10min BEFORE | 1 sachet |
| DURING | 1 à 2 sachets per hour effort |
Liquid food enriched with vitamin C.
Kidney patients should not take more than 200mg of vitamin C per day, considering among others, the risk of hyperoxalemie.
Isotonic drink
€ 31.99
- 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
- With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
- Ideal isotonic thirst-quencher for hot weather
- pH-neutral to prevent upset stomach
- Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit
Gebruik
Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.
This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.
Energy Sport Bar
€ 35.99
- With carbohydrates for a prolonged energy supply during exercise.
- Can be used as a snack rich in carbohydrates.
- Low fat and fibre content, therefore easy to digest.
- Choice between 2 different flavours: raspberry and chocolate.
Gebruik
| As Carbo-loader | 1 bar (as a snack) |
| 30 min BEFORE | 1 bar |
| DURING | 1 or 2 bars per hour of exertion*. |
* 1 or 2 bars provide(s) 30 and 60 g carbohydrates respectively.
Chocolat: Cereal bar with sugars enriched with magnesium. A varied and balanced diet and a healthy lifestyle are important.
Raspberry: Cereal bar with sugars enriched with vitamin C. A varied and balanced diet and a healthy lifestyle are important.
Eat and drink something during exercise in order to gain as much performance as possible.
The amount of moisture that you will lose during exercise depends on duration, intensity, genetics, body size and various environmental factors such as humidity and temperature. It is therefore not entirely clear how much you should drink while exercising. A very good way to determine how much moisture you need to consume is to use some scales on a day during which you will be training. Weigh yourself before and after training, and multiply the lost weight by 1.5. The outcome is the quantity of fluid that you need to consume in order to compensate for what you lost as sweat.
In order to perform during long periods of exercise, the muscles must have enough glycogen, and that is why it is important to consume carbohydrates while training and replenish these reserves. If no carbohydrates are consumed during long periods of intensive exercise, glycogen in the muscles will become depleted after 90 minutes. The table below shows how much carbohydrate must be consumed, because requirements depend on the duration of the exercise:
| <1h | No additional carbohydrates required |
| 1-2h | 30g per hour |
| 2-3h | 60g per hour |
| >2,5h | Up to 90 g per hour |
You can choose to consume carbohydrates during exercise in liquid, semi-liquid or solid form. The more liquid the food, the faster the carbohydrates will be absorbed during exercise. In stress situations, preference is always given to liquid sources of carbohydrate, because our digestive system does not work optimally when we are under stress.
Nutritional Energy gel
€ 35.99
- Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect
Gebruik
| 10min BEFORE | 1 sachet |
| DURING | 1 à 2 sachets per hour effort |
Liquid food enriched with vitamin C.
Kidney patients should not take more than 200mg of vitamin C per day, considering among others, the risk of hyperoxalemie.
Isotonic drink
€ 31.99
- 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
- With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
- Ideal isotonic thirst-quencher for hot weather
- pH-neutral to prevent upset stomach
- Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit
Gebruik
Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.
This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.
Energy Sport Bar
€ 35.99
- With carbohydrates for a prolonged energy supply during exercise.
- Can be used as a snack rich in carbohydrates.
- Low fat and fibre content, therefore easy to digest.
- Choice between 2 different flavours: raspberry and chocolate.
Gebruik
| As Carbo-loader | 1 bar (as a snack) |
| 30 min BEFORE | 1 bar |
| DURING | 1 or 2 bars per hour of exertion*. |
* 1 or 2 bars provide(s) 30 and 60 g carbohydrates respectively.
Chocolat: Cereal bar with sugars enriched with magnesium. A varied and balanced diet and a healthy lifestyle are important.
Raspberry: Cereal bar with sugars enriched with vitamin C. A varied and balanced diet and a healthy lifestyle are important.
Ginseng & Guarana Energy Gel
€ 35.99
- Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect
- With natural caffeine for extra physical and mental energy boost
- With alcohol for better absorption of sugars
Gebruik
| 10min BEFORE | 1 sachet |
| DURING | 1 à 2 sachets per hour effort |
Food supplement. This product should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of the reach of young children.
Contains caffeine (53mg / 50g). Not recommended for children, pregnant or lactating women and caffeine-sensitive persons. Do not exceed the maximum daily intake of 400mg caffeine from all sources. Consult your doctor or pharmacist if you are taking concomitant diabetes medications.
Eat and drink something after exercise in order to recover as quickly as possible
Proper recovery after training is crucially important, because strangely enough, your body gets stronger and fitter after exercise, not during. In line with the motto “You’re only as good as your last recovery”, it is important to pay attention to what you eat and drink after exercise. This determines how much you will gain from your training. Often, you have to drive or catch a bus, or rush to your next appointment, so you do not immediately supply your body with the building materials it needs to ensure proper recovery. This can cause you to start your next training with fatigue, potentially causing you to enter a negative spiral. This can result in delayed progress, or even injury. What you should do, is provide your body with fuel and the right nutrition as fast as possible.
Recovery Shake
€ 49.99
- With “fast” sugars (maltodextrin) for optimal replenishment of muscle glycogen
- With high-quality protein (whey protein isolate) for rapid recovery
of muscle damage - Rich in vitamins
- Choice of two flavours: raspberry-kiwi or chocolate
Gebruik
Immediately after light-moderate intensity exercise: dissolve 50 g powder (3 scoops) in 500ml water/milk / Immediately after an intensive exercise/competition: dissolve 100 g powder (6 scoops) in 500 ml water/milk
| Immediately AFTER light-moderate intensity exercise | 50 g powder (3 scoops) in 500ml water (raspberry/kiwi) or milk (chocolate) |
| Immediately AFTER an intensive exercise/competition: | Dissolve 100 g powder (6 scoops) in 500 ml water (raspberry/kiwi) or milk (chocolate) |
| Immediately AFTER a competition | Dissolve 100 g powder (6 scoops) in 500 ml water (raspberry/kiwi) or milk (chocolate) |
This food supplement with sugars and sweetener contains vitamins and minerals for sportspeople. Food supplements should not be used as a substitute to a varied, balanced diet and a healthy lifestyle. Do not to exceed the daily recommended dose. Store out of the reach of young children.
PRO LINE Recovery Shake
€ 54.99
- Contains ±60 g of carbohydrates per portion for optimal replenishment of muscle glycogen
- Contains ±30 g of high-quality protein (whey protein isolate) per portion for rapid recovery of muscle damage
- Contains 3 g of leucine per portion, the essential amino acid that plays an important role in protein synthesis and muscle building
- Contains 1.2 g of salt per portion, to supplement what was lost due to sweating during exercise
- Choice of 2 flavours: chocolate or banana
Gebruik
Immediately after intensive or very prolonged training/competition:
Dissolve 100 g of powder (3 scoops) in 500 ml of water.
This food supplement for sportspeople. Food supplements should not be used as a substitute to a varied, balanced diet and a healthy lifestyle. Do not to exceed the daily recommended dose. Store out of the reach of young children.
Advanced plan
For those who are ready to take it a step further and are aiming for challenges that are just within their potential. The products below can help you with this depending on your goals.
Contains 100% micellar casein to optimize muscle building and recovery durig the night.
Supports the build-up and reduces the breakdown of muscle mass during periods of rest or build-up.
Low-calorie salt tablet, containing 4 minerals in a ratio similar to that found in sweat.
Magnesium is an essential mineral for an athlete and supports normal muscle function.
Increases muscle buffer capacity and thus the ability to sustain efforts for longer.
High-dose Omega-3 supplement with vitamins D & E.
Increases fat burning and thus the ability to save sugars for longer during execise.
Stimulates blood and oxygen supply to the muscles and thus increases aerobic capacity.
Contributes to the formation of red blood cells and hemoglobin and normal energy metabolism.
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