A Sports Nutrition Seminar for cycling coaches organised by the National Dairy Council and Cycling Ireland took place at the National Sports Campus Conference Centre in Dublin on Thursday 19th May, 2016.
WHAT CYCLISTS NEED TO KNOW ABOUT NUTRITION
The keynote speaker at the seminar was Sports Dietitian, Orla Walsh, who gave a presentation on “What Cyclists Need to Know About Nutrition.” From Dublin, Ms. Walsh qualified as a Dietitian from Kings College London. She holds an honours degree in Physiology (TCD), a Masters in Clinical Nutrition (Roehampton University, London) and a postgraduate diploma in Sports and Exercise Nutrition (University of Ulster). Orla Walsh works through her private clinic with clients ranging from Athletics Ireland and The Irish Institute of Sport to nursing homes.
In a practical presentation Orla Walsh separated fact from fiction on the trendiest sports nutrition plans. “You don’t have to be a scientist to follow the basic guidelines for good sports nutrition and we can draw on nature’s natural performance enhancers by including natural foods in our diet,” said Ms. Walsh.
“Carbohydrates are king when it comes to performance. Go into important races with a full tank and replenish carbs while on the bike. Generally you only absorb 30g carbs each hour – so you need 30g if cycling over 1 hour, 30-60g if cycling 2-3 hours and you may need 60-90 g if cycling longer, “advised Ms. Walsh. “ Some handy on-the-bike snack ideas include a cereal bar, banana, dates, apricots or oaty biscuits”.
“Hydration is very important but you can only absorb a maximum of 1 litre per hour. When you’re on the bike use two bottles in water carriages and try and take a gulp every 3 minutes,” said Ms. Walsh.
AN ATHLETE’S INSIGHTS
Orla was joined by track & road cyclist Caroline Ryan from the Irish National Team and Garda Cycling Club.
Speaking at the seminar in Blanchardstown, Caroline Ryan said: “As a high performance Track Cyclist getting my nutrition right both on and off the bike is crucial, not only to enable me to get the most out of myself in training and racing, but also to help my body recover efficiently afterwards so that I can repeat the process and continue to achieve my very best performances.”
Caroline Ryan took part in an interactive Q&A session about her training, fitness and dietary tips. From Thomastown, Co. Kildare, she was originally an award winning oarswoman, selected to represent Ireland in Rowing from 2005 – 2008. She took part in the Cycling Ireland Talent Transfer & Identification Programme in 2008 going on to become a National Champion and member of the Irish High Performance Track & Road Cycling Club.
