Kristen Arnold MS, RDN, CSSD shares her favorite easy ride food recipe: sweet potato bites! This month, we challenge you to make your own ride food at some point- whether it’s Kristen’s recipe or something else. Kristen’s special tip for sweet potato bites: freeze leftover bites. You can put them directly in your pocket and…

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Build a Strong Fueling Foundation for Victory, Blog Series Part 1 Over the next few months we will discuss the basics of nutritional needs for endurance athletes. In order to optimize performance through nutrition we need to start with the basics and build a solid foundation. Similar to how base training builds a foundation in…

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A few weeks ago I hosted a webinar for USA Cycling on the Nutrition Care Process. I discussed how Registered Dietitians conduct nutrition assessments and how coaches can apply these concepts to identify nutrition-related issues in their athletes. The webinar inspired this article where I present a few cases where athletes were unable to complete…

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Nutrition Consultation

Many athletes ask themselves how much sugar they should have, when, and from what sources. Studies show eating or drinking carbohydrates before and during workouts improves performance in endurance exercise1. For decades sugars have been king of performance enhancement during exercise in endurance sports. Hundreds of companies make products with sucrose, glucose, maltose, dextrose and…

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The week before a big – especially a big long race – start adding a little bit of extra salt to everything. Drink a little bit more water with everything.  Cut out the caffeine heading into a race, and you will get a bigger bump from it on race day. Well proven, and helps with……

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This years’ Canyon Belgium Waffle Ride is shaping up to be another great event. With a growing field of over 500 Riders in the Waffle Ride, and nearly the same amount in the Wafer Ride, the competition will be fierce. The sheer act of completing this event will be a feat, but how you finish…

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Beer. Its delicious. From a health perspective, a moderate amount of alcoholic beverages does correlate to happier lives and living longer. We aren’t writing this to prop up good or bad studies as proving the correlations we like. We want to talk beer and cycling. Here is what we know. When you workout you become…

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Many of us, athletes included, have developed some negative habits when it comes to our diet. Specifically in preparation for our workouts, whether that means breakfast or a pre-workout meal mid-day. We’ve been led to believe we need to dominate our caloric intake with carbohydrates to have maximal energy. While many aim to maximize the…

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We’ve all been there before…out on a long bike ride, low on water, out of food, but you’ve still got at least an hour left to ride and on the verge of bonking. A couple miles ahead there’s a gas station that has some options, and just about anything solid sounds good. Whereas many people are…

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In 2016 I returned to my roots both geographically and in discipline by returning to mountain biking and the state to which I consider to my true home, Minnesota. Although I competed much less in 2016 than previous years, I realize the value in paying attention to aspects of my life that mattered the most…

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Source Endurance Coach Adam Mills will be a part of FUELTALK’s seminar located in downtown Las Vegas during the week of Interbike. The night will be full of knowledge-sharing from sports nutritionists, coaches, pro-athletes, and endurance sport entrepreneurs and will cover how to optimize your performance with mind, body, and tech. The goal of FUELTALK…

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I recently contacted Grant Harrison, one of the Source Endurance Senior Consultants, for a nutrition consultation. I wanted to know more about my daily nutrition intake as it related to my racing and training throughout the year. My primary goal was to get down to my optimal race weight for this year’s road season and upcoming cyclocross season.…

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As we quickly approach the weekend of Dirty Kanza 200, along with many other long distance gravel events, it’s important to think about nutrition in addition to the riding component of your preparation to avoid the undesirable “bonk” and miserable crawl home. Cycling traditions include big pasta dinners the night before and eating when you…

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As we rapidly approach the big weekend of the Dirty Kanza 200, amidst an array of other long distance gravel events, there are a few important components to putting together a successful ride. Arguably the two most important factors that a person has the ability to change and control is the training component and then…

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