DIVERSIFY Blowing through an entire case of Strawberry Blast gels can become tedious, and when you grow tired of a specific flavor, you're less likely to eat. Buy a variety of gels, bars and chewy supplements; most energy foods have a six month or longer shelf life. When you Air Max 90 Ultra Moire Trainer
When your support hand is on the brake hoods or the side of the bar, every body motion is exaggerated and transferred to the front wheel. For optimal balance (though reduced braking ability), hold your handlebar next to the stem with your dominant hand.
BUILD BALANCE Holding your handlebar with one hand and eating with the other sounds easy enough. What's not so simple: continuing a perfect line while barreling down a busy road and digging through your back pocket. Practice by riding one handed along parking space lines. Then, ride the lines while mimicking a snack break. "Just keep pulling food from your pocket, bringing it to your handlebar, and returning it," Callan says. Nike Air Max 90 Anthracite
CHOOSE WISELY The muffin you crave at the preride coffee shop may look delicious, but it is likely to crumble into hard to eat bran meal in your jersey pocket. Stick with easy to manage foods, says Callan, like a peanut butter and banana sandwich cut into quarters.
can, carry unprocessed fare such as bananas and sandwiches.
EAT SAFELY Hyperawareness during refueling will help keep you and the people riding with you safe. First, scan the road for traffic in case you swerve. Nike Air Max Black Bag
Cyclist Nutrition Tips
STAY Nike Air Max Green Men ON SCHEDULE Make timing your nutrition a priority. Take hits from your water bottle after 30 minutes and every 15 minutes thereafter, Callan says. For rides longer than 45 minutes, follow the American College of Sports Medicine's guidelines and eat the equivalent of 1 gram of carbohydrate for each additional minute (gels have about 25 grams and bars have 40 to 45).
Then, look out for other obstacles. "Potholes and debris can sneak up quickly, even when you're rolling along at a leisurely pace," Callan says.
PREP YOUR FOOD Avoid an on bike fight with your food wrapper and the resulting smashed snack by partially opening the packaging before you roll out. Another option: Repack your food into a zip lock bag, which doubles as a used gel packet depository.
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