{"id":35876,"date":"2020-02-27T14:57:37","date_gmt":"2020-02-27T14:57:37","guid":{"rendered":"https:\/\/sportivebreaks.com\/breakfast-plan-for-cycling-sportives\/"},"modified":"2020-02-27T14:57:37","modified_gmt":"2020-02-27T14:57:37","slug":"breakfast-plan-for-cycling-sportives","status":"publish","type":"post","link":"https:\/\/sportivebreaks.com\/en-au\/uncategorized\/breakfast-plan-for-cycling-sportives\/","title":{"rendered":"Breakfast Plan For Cycling Sportives"},"content":{"rendered":"<h2><strong><u>Our cycling breakfast plan for race day<\/u><\/strong><\/h2>\n<p>We&#8217;ve all had those days where you just can&#8217;t seem to find the energy for training. But have you thought that maybe it&#8217;s something to do with what you&#8217;re eating? Or not eating?<\/p>\n<p><strong><u>Training breakfast<\/u><\/strong><\/p>\n<p>Nutrition can make a huge difference to your training and racing. You might think it&#8217;s just a case of making sure you eat right on race day, but if you&#8217;re not training well because you&#8217;re not eating well, then you won&#8217;t race well either. If you start your day properly fuelled you&#8217;re sure to notice the difference in your training.<\/p>\n<p>Your nutrition priority here is making sure you have enough energy. Carbohydrates are your main energy sources and are vitally important for endurance sports. Carbohydrates come in two main types. They can contain fast release energy, like sports drinks, gels and other sugary foods, and give you a quick hit of energy; or they can contain slow release energy, like pasta and cereals, which give you a steady supply of energy through the day. Start your day with a slow release carbohydrate like porridge, toast or bagels to make sure you have the energy to train.<\/p>\n<p>Take full use of those long training rides to practice your competition breakfast. You don&#8217;t want to find out half way through the sportive that your breakfast doesn&#8217;t agree with you! If you&#8217;re looking for your <a href=\"https:\/\/sportivebreaks.com\/en-au\/sportives\/\">next sportive, browse our options here<\/a>.<\/p>\n<h2><u>Breakfasts for training days<\/u><\/h2>\n<p><strong>Example 1<\/strong><\/p>\n<ul>\n<li>1 average bowl (60g) muesli \u2013 220 Kcal- 40g carbs &#8211; 6g protein \u2013 5g fat<\/li>\n<li>2 tbsp (80g) low-fat yogurt \u2013 34 Kcal \u2013 5g carb \u2013 6g protein<\/li>\n<li>200ml skimmed milk \u2013 66 Kcal \u2013 10g carbs \u2013 7g proten<\/li>\n<li>1 glass (150ml) orange juice \u2013 54 kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<\/ul>\n<p><strong>Example 2<\/strong><\/p>\n<ul>\n<li>2 slices wholegrain toast \u2013 174 Kcal \u2013 34g carbs \u2013 7g protein \u2013 2g fat<\/li>\n<li>2 tsp (10g) olive oil spread \u2013 57 Kcal \u2013 6g fat<\/li>\n<li>2 heaped tsp (30g) honey \u2013 86 Kcal \u2013 23g carbs<\/li>\n<li>1 carton (150g) low-fat fruit yogurt \u2013 135 kcal \u2013 27g carbs \u2013 6g protein \u2013 1g fat<\/li>\n<\/ul>\n<p><strong>Example 3<\/strong><\/p>\n<ul>\n<li>1 cup (60g) porridge oats \u2013 241 Kcal \u2013 44g carbs \u2013 7g protein \u2013 5g fat<\/li>\n<li>300ml skimmed milk \u2013 99 Kcal \u2013 15g carbs \u2013 10g protein<\/li>\n<li>1 tbsp (30g) raisins \u2013 82 Kcal \u2013 21g carbs \u2013 1g protein<\/li>\n<li>1 glass (200ml) orange juice \u2013 72 Kcal \u2013 18g carbs \u2013 1g protein<\/li>\n<\/ul>\n<p><strong>Example 4<\/strong><\/p>\n<ul>\n<li>1 glass (150ml) orange juice \u2013 53 Kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<li>2 slices (80g) wholegrain toast \u2013 174 Kcal \u2013 34g carbs \u2013 7g protein \u2013 2g fat<\/li>\n<li>2 tsp (10g) olive oil spread \u2013 57 Kcal \u2013 6g fat<\/li>\n<li>2 scrambled or poached eggs \u2013 160 Kcal \u2013 14g protein \u2013 12g fat<\/li>\n<\/ul>\n<p><strong>Example 5<\/strong><\/p>\n<ul>\n<li>3 shredded wheat (70g) \u2013 228 Kcal &#8211; 48g carbs \u2013 7g protein \u2013 2g fat<\/li>\n<li>200ml skimmed milk \u2013 66 Kcal \u2013 10g carbs \u2013 7g protein<\/li>\n<li>2 tbsp (60g) raisins \u2013 163 Kcal \u2013 42g carbs \u2013 1g protein<\/li>\n<li>1 glass (150ml) orange juice \u2013 54 Kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<\/ul>\n<h2><u><strong>Rest day breakfast<\/strong><\/u><\/h2>\n<p>Essentially what you eat on rest days should help your recovery so you&#8217;re ready for your next training day. You are likely to need a smaller portion and less carbohydrate for breakfast than you&#8217;d have on a training day, as you&#8217;re using less energy. You should also add more protein to your breakfast &#8211; this will help repair your muscles from the damage they get during training, allowing them to grow back stronger. Good protein sources include eggs, fish, milk and yogurt.<\/p>\n<p><strong>Example 1<\/strong><\/p>\n<ul>\n<li>1 glass (150ml) orange juice \u2013 53 Kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<li>2 scrambled or poached eggs \u2013 160 Kcal \u2013 14g protein \u2013 12g fat<\/li>\n<li>Mackerel, grilled 1 fillet \u2013 359 Kcal \u2013 31g protein<\/li>\n<\/ul>\n<p><strong>Example 2<\/strong><\/p>\n<ul>\n<li>2 slices wholegrain toast \u2013 174 Kcal \u2013 34g carbs \u2013 7g protein \u2013 2g fat<\/li>\n<li>2 tsp (10g) olive oil spread \u2013 57 Kcal \u2013 6g fat<\/li>\n<li>Baked beans (205g) \u2013 166 Kcal \u2013 10g protein<\/li>\n<li>2 scrambled or poached eggs \u2013 160 Kcal \u2013 14g protein \u2013 12g fat<\/li>\n<li>1 glass water (200ml)<\/li>\n<\/ul>\n<h2><strong><u>Sportive day breakfast<\/u><\/strong><\/h2>\n<p>The aim of breakfast on a sportive day is to have slow-releasing energy foods or drinks, which you can top up during the race with fast-releasing energy sources. About 2 to 4 hours before the sportive have a breakfast packed with slow release carbohydrates. You might find low fibre foods work best for you if you\u2019re prone to gastrointestinal problems. In that case choose white bread or low fibre cereals such as cornflakes rather than porridge. If you find it difficult to eat on race day because of nerves, try drinking your breakfast instead of eating it and have a smoothie instead of food.<\/p>\n<p>In the 2 to 4 hours before the sportive you also want to drink 5 to 10 ml of water per kilogram of your body weight. So, if you were 70kg and your sportive started at 10am, you&#8217;d need to drink 350 to 700ml between 6am and 8am. You&#8217;re trying to make sure your urine is a pale yellow colour as this means you&#8217;re well-hydrated. Although it may seem early to start hydrating, it means you have enough time to go to the toilet before the race starts.<\/p>\n<p>Again, training days are perfect opportunities to practice your race day nutrition and find out what works well for you. You&#8217;ll also feel more confident going into the sportive if you know you have tried and tested your race day breakfast.<\/p>\n<p><u>Below are a few examples of a good Sportive day breakfasts<\/u><\/p>\n<p><strong>Example 1<\/strong><\/p>\n<ul>\n<li>1 average bowl (60g) muesli \u2013 220 Kcal- 40g carbs &#8211; 6g protein \u2013 5g fat<\/li>\n<li>2 tbsp (80g) low-fat yogurt \u2013 34 Kcal \u2013 5g carb \u2013 6g protein<\/li>\n<li>200ml skimmed milk \u2013 66 Kcal \u2013 10g carbs \u2013 7g proten<\/li>\n<li>1 glass (150ml) orange juice \u2013 54 kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<li>1 slice (40g) wholegrain toast \u2013 87 Kcal \u2013 17g carbs \u2013 4g protein \u2013 1g fat<\/li>\n<li>1 heaped tsp (7g) olive oil spread \u2013 40 Kcal \u2013 4g Fat<\/li>\n<\/ul>\n<p><strong>Example 2<\/strong><\/p>\n<ul>\n<li>4 slices wholegrain toast \u2013 347 Kcal \u2013 67g carbs \u2013 14g protein \u2013 4g fat<\/li>\n<li>4 tsp (20g) Olive oil spread \u2013 114 Kcal \u2013 13g fat<\/li>\n<li>4 heaped tsp (60g) honey \u2013 173 Kcal \u2013 46g carbs \u2013<\/li>\n<li>1 carton (150g) low-fat fruit yogurt \u2013 135 Kcal \u2013 27g carbs \u2013 6g protein \u2013 1g fat<\/li>\n<\/ul>\n<p><strong>Example 3<\/strong><\/p>\n<ul>\n<li>1 \u00bd cups (100g) porridge oats \u2013 401 Kcal \u2013 73g carbs \u2013 12g protein \u2013 9g fat<\/li>\n<li>500ml skimmed milk 165 Kcal \u2013 25g carbs \u2013 16g protein \u2013 1g fat<\/li>\n<li>2 tbsp (60g) raisins \u2013 163 Kcal \u2013 42g carbs \u2013 1g protein<\/li>\n<li>1 glass (200ml) orange juice \u2013 72 Kcal \u2013 18g carbs \u2013 1g protein<\/li>\n<\/ul>\n<p><strong>Example 4<\/strong><\/p>\n<ul>\n<li>1 glass (150ml) orange juice \u2013 54 Kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<li>3 slices (120g) wholegrain toast \u2013 260 Kcal \u2013 50g carbs \u2013 11g protein \u2013 3g fat<\/li>\n<li>3 tsp (15g) olive oil spread \u2013 85 Kcal \u2013 9g fat<\/li>\n<li>2 scrambled or poached eggs \u2013 160 Kcal \u2013 14g protein \u2013 12g fat<\/li>\n<\/ul>\n<p><strong>Example 5<\/strong><\/p>\n<ul>\n<li>4 shredded wheat (100g) \u2013 325 Kcal \u2013 68g carbs \u2013 11g protein \u2013 3g fat<\/li>\n<li>300ml skimmed milk \u2013 99Kcal \u2013 15g carbs \u2013 10g protein<\/li>\n<li>2 tbsp (60g) raisins \u2013 163 Kcal \u2013 42g carbs \u2013 1g protein<\/li>\n<li>1 glass (150ml) orange juice \u2013 54 Kcal \u2013 13g carbs \u2013 1g protein<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>These are just some general tips for helping you to perform, but we&#8217;re all individual and will respond slightly differently to food and drink. If you want to be the best you can, it&#8217;s worth having your diet analysed in a nutrition consultation to get a nutrition plan that&#8217;s personalised to you, your race and food preferences, and to help you meet your individual goals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our cycling breakfast plan for race day We&#8217;ve all had those days where you just can&#8217;t seem to find the energy for training. But have you thought that maybe it&#8217;s something to do with what you&#8217;re eating? Or not eating? Training breakfast Nutrition can make a huge difference to your training and racing. You might [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-35876","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Breakfast Plan For Cycling Sportives - Sportive Breaks<\/title>\n<meta name=\"description\" content=\"We&#039;ve All Had Those Days Where You Just Can&#039;t Seem To Find The Energy For Training. 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