The 7 Food Mistakes That Cost a Lot in Watts

Or how to innocently sabotage your outing...

We've all done it. A fasted start.because it burns more fat”, a gel swallowed at the 20th km “to prevent the slump" or even a 4 cheese pizza the day before a cyclo"to refuel“…On paper, it might sound smart. In the legs? A little less so. Nutrition is a bit like adjusting your derailleurs: a small deviation and everything goes off the rails.. Here are the 7 dietary mistakes that cyclists – even the most experienced – still make too often. All with a touch of humor, but also good advice to stop riding next to your pumps... and your bottles.

By Jeff Tatard – Photos: DR

1. Ride on an empty stomach to “burn fat”

What you think you're doing : activate the ultimate dry mode.

What you really do : burn your glycogen cartridges, burn your watts and turn your outing into a funeral march.

Fasting has its place… in very targeted strategiesBut setting out on an empty stomach without supervision is often like walking on a knife edge. You're not optimizing your endurance or your recovery. And that's not even mentioning the mid-ride bad mood.

Consulting 3bikes : a light and well-balanced breakfast (complex carbohydrates + a little protein) remains your best fuel.

2. The bar at km 10 (when everything is going well)

"I eat before I'm hungry”… Yes, it's a good reflex.But gorging yourself right from the start when the engine is barely warm? Not necessary.

Eating too much too soon overloads the stomach, disrupts digestion, and can even cause stomach aches.

Result: your watts end up in your intestin instead of your pedals.

Consulting 3bikes : Wait 45 minutes to 1 hour before your first solid snack. Start with water or a light energy drink.

3. The magic gel at the 70th kilometer (uphill, obviously)

Nothing like a gel swallowed with forceps right in the neck to make... indigestion rise. The gel is a quick energy syringe, but handle with care.

Taken without water or too late, it can do more harm than good.Blood sugar spikes, reflux, the post-spike slump... it's not doping, but almost like an emotional rollercoaster.

Consulting 3bikes : testTake your gels during training, take them with water, and plan ahead: a gel is for before the wall, not inside it.

4. The combo “unlimited pasta + chocolate cake"the day before a race

La pasta party, this great pre-race cycling mass. Except that by trying to charge the batteries, we end up drowning the engine. Too many carbs at once = slow digestion, restless sleep, and sometimes… a little digestive detour on the morning of departure.

Consulting 3bikes : The night before, stay sober. Carbohydrates, yes, but in controlled quantities, and without overdoing it with fats or complex slow-release sugars. And above all, eat early.

5. The water bottle… empty halfway through

Hydration? Ah yes, the thing we forget when it's cool. Except that water, it is not a comfort accessory. It's what allows your muscles to function, your cells to breathe, and your brain to not confuse you. route and the sidewalk.

Consulting 3bikes : drink within the first 15 minutes, then every 10-15 minutes. Even if you're not thirsty. A good strategy: 500 to 750 ml per hour depending on the heat and intensity.

6. The energy drink of the apocalypse

Too sweet, too concentrated, too acidic… the improvised homemade energy drink like soda + lemon juice, we've all seen it. Except that osmolarity (the absorption capacity of the intestin), it's not just a complicated word. This is what makes your drink hydrate you or dry you out.

Consulting 3bikes : prefer a balanced isotonic drink, with 6-8% carbohydrates, a little sodium and possibly electrolytes. Or testGet it well before the big day.