These are three golden rules to get your nutrition right.
1. Take a close look at your general diet.
Consider your diet. Is your body getting enough energy and the right amount of macronutrients, such as carbs, proteins and fats, for you as an individual and for your training demands? Keep in mind, it’s not one-size-fits-all. Micronutrients will boost your performance; never forget about them. As mentioned before, keeping a food diary is a good start to keep track of your daily intake. Food diaries are incredibly revealing and when written honestly they can provide some clear insights into reasons for good and not-so-good cycling performances.
2. Make a recovery plan.
A recovery plan maximizes the training benefit and prepares you for the next season. Failing to recover properly can lead to diminishing returns from training and, ultimately, fatigue, injury and illness. You should drink a recovery shake after every session, which helps replace lost muscle glycogen to fuel your next training, and include quality protein.
3. Experiment in training — not in a race.
Do never experiment in an event as this can lead to disastrous results.