Skip to content

Free standard shipping on all U.S. orders over $49.

  • SHOP
    Endurance Fuel

    ENDURANCE FUEL

    Recovery Mix

    RECOVERY MIX

    Bundles

    BUNDLES

    Gear

    GEAR

    Products

    ALL PRODUCTS

  • EXPLORE
    Our Story
    FAQs
    Science
    Blog
    Store Finder
    Contact
  • REWARDS
  • EVENT PRODUCTS
Log in
  • Twitter
  • Facebook
  • Pinterest
  • Instagram
  • SHOP
    Endurance Fuel

    ENDURANCE FUEL

    Recovery Mix

    RECOVERY MIX

    Bundles

    BUNDLES

    Gear

    GEAR

    Products

    ALL PRODUCTS

  • EXPLORE
    Our Story
    FAQs
    Science
    Blog
    Store Finder
    Contact
  • REWARDS
  • EVENT PRODUCTS
Log in Cart

Item added to your cart

Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts

Road Cycling Training Tips

by tailwindnutritionMay 20, 2019Tips & Tricks 0 Comments
road cycling

By Shannon Hahn, Tailwind Employee & Avid Biker

Meet Shannon

I’m Tailwind Nutrition’s Wholesale Account Coordinator, and I’m training to race the Coca-Cola Road Race at the Iron Horse Bicycle Classic here in Durango, CO. The road cycling race covers 47 miles from Durango to Silverton, climbing Coal Bank Pass (10,640') and Molas Pass (10,910').

My Upcoming Race

I’m from Durango, and the Iron Horse Bicycle Classic is a local tradition celebrated for its inspiring scenery and intense climbs. The race takes place relatively early in the riding season. I’ve gotten more committed to becoming a better rider over the past few years and this year will be my second year racing, but third time riding in the Iron Horse.

I began getting reacquainted with my bike when daylight saving time began in March. Earlier this spring, conditions were more favorable for road riding than mountain biking. Even though the Iron Horse is a road cycling race, mountain biking is excellent training - it’s fun and it gives you power on the climbs.

I’ve put in a lot of training and dialed in my nutrition and I feel like I have a strong chance of making the podium this year!

Bike Training Tips

Before each ride, I think through my ride and make a plan before I head out. That way I have something to stick to, so when it gets hard, I don’t wear myself down contemplating whether I should keep going or turn back.

Riding with other people will also get you to push your limits and improve your riding.

Also, make sure you get a feel for the grades and note landmarks before your race. For the Iron Horse Bicycle Classic specifically, it’s helpful to familiarize with the Shalona, Coal Bank and Molas climbs - in this race, it’s the climbs that matter most.

Nutrition for Bike Training

Tailwind Endurance Fuel simplifies hydration and nutrition - it’s an all-in-one fuel. Endurance Fuel’s simple sugars are easily digested and converted to energy. The exact combination of sugars, sodium and water results in optimal absorption into the bloodstream.

For training rides less than 2 hours, I mix 200 calories (2 scoops or 1 stick pack) of Endurance Fuel in a 24 oz bottle. After 30 minutes of riding, I begin sipping regularly.

Recovery is Key

The right nutrition promotes recovery, and timing is everything. I prefer Tailwind Rebuild because it contains exactly what my body needs, and all I need is water to mix it - it really doesn’t take much thought. Whether at home or at my car, I simply shake up a bottle and drink it within 30 minutes after riding.

Similar to Endurance Fuel, Rebuild contains simple sugars to readily replenish glycogen stores, sodium for efficient absorption, and complete protein for muscle recovery.

Fueling on Race Day

On the days leading up the race, be careful not to undermine your race performance by riding too much or too hard. Taper so you feel fresh and ready for the fight on race day.

About three hours before your race, fuel up with plenty of slow-burning carbohydrates and a little protein. For example, for breakfast, have some whole grain cereal with lowfat kefir. About one hour before your race, top-off with a carbohydrate snack, for example, a banana.

For a 3-hour race, like the Iron Horse, I will mix 250 calories (2.5 scoops or 1.25 stick packs) of Endurance Fuel in a 24 oz bottle. I’ve found that’s the right amount for me, with the cool morning and mountain temperatures, and to minimize losing time (for example, a bathroom break) during hard racing.

After 30 minutes of pedalling, begin sipping Endurance Fuel. When the end is near - the final mile - pick up the pace and go all-out for the finish! Drink a serving of Rebuild within 30 minutes of finishing to maximize recovery.

Best of luck to all Iron Horse riders and bike racers everywhere - from all of us at Tailwind!

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Shop

COMPLETE ENERGY + ELECTROLYTES + HYDRATION
SHOP ENDURANCE FUEL
COMPLETE PROTEIN + CARBS + ELECTROLYTES
SHOP RECOVER MIX

SIGN UP FOR OUR NEWSLETTER

FIND US

Store Finder
Event Inquiries

CATEGORIES

athlete
science
Tips & Tricks

RELATED ARTICLES

2022 Western States Endurance Run Outlook

2022 Western States Endurance Run Outlook

Recipe: The Best Tailwind Popsicles

Recipe: The Best Tailwind Popsicles

A Guide to Surviving Cocodona 250

A Guide to Surviving Cocodona 250

The Best Endurance Fuel Combos

The Best Endurance Fuel Combos

TAKE THE TAILWIND CHALLENGE

TRY US AT YOUR NEXT RACE.

Choose 4 bags and start training. If you aren’t satisfied, we’ll pay your entry fee.*

“I took the TW challenge and nailed my race…”
YES, I’M IN!
Invalid password
Enter
Cart

Loading...

Subtotal

$0.00 USD

Taxes and shipping calculated at checkout

View cart

No products in the cart.

Return To Shop

SHOP

  • Starter Kit
  • Endurance Fuel
  • Recovery Mix
  • Bundles
  • Tailwind Challenge
  • Gear
  • Gift Cards
  • Events
  • Last Chance

EXPLORE

  • Science
  • Blog
  • Event Inquiries
  • Trailblazers

ABOUT

  • Our Story
  • FAQs
  • Contact
  • Jobs

JOIN OUR FAMILY

Be the first to know about new products, promotions, and more!

  • Twitter
  • Facebook
  • Pinterest
  • Instagram
MADE BY ATHLETES IN DURANGO, COLORADO
COPYRIGHT © 2022 Tailwind Nutrition
  • Accessibility
  • Shipping
  • Terms of Service
  • Privacy Policy
  • Refund Policy
  • Choosing a selection results in a full page refresh.