For cyclists of all levels and types, including road, mountain bike, BMX, and commuter, a guide to improving performance through a better nutrition

This guide is essential reading for all riders who want to learn about what, when, and how much to eat and drink to improve their performance. This practical book shows cyclists how to design the right diet that will allow them to incorporate a rigorous training regime into a busy lifestyle. With more than 30 years' experience of working with sportsmen and women at the highest levels, Jane Griffin explains the background science behind her dietary advice, and addresses the day-to-day concerns of today's two-wheeled enthusiasts. Learn about the energy requirements of the cyclist, effective meal planning for training and competition, how to stay hydrated and rehydrate efficiently, and how to properly eat to aid recovery from illness or injury. There is also information on supplements and Ergogenic Aids, how to lose weight and maintain performance, and special advice for younger, older, female, and vegetarian cyclists.