Training & Nutrition - Training Tips 'n stuff

Hi y'all. This past Sunday, I did a 60km round trip, and that drained much of the energy right out of me. Basically, ever since the ride, I seem to have come down with a cold, probably brought on by over exerting myself. Usually, I will ride a 15km round trip once a day. Anyway, considering how brutal the 60km trip felt, I realised that I needed to do more training. Also, I am realising that nutrition must play a factor in being able to do long intensive bike rides. So, does anyone have any training tips as well as nutritional tips and advise? Such advise will be much appreciated.

Pretty simple, drink about 2 bottles of water per hour and eat 200-250 calories per hour. You'd be amazed at how much of a difference that makes. :) This will also allow you to ride harder and improve at a faster rate. Also don't forget to stretch and eat immediately after a ride. About 1.25gm of carbs per Kg of body-weight is about optimum for recovery. This will prevent your body from tearing apart perfectly good muscle-tissue to replenish its glycogen energy stores.

What does carbs mean?:)) and can you please tell me what kind of food is rich in protein and carbohydrates(?) ?

Protein: fish, chicken, beef(pretty much any meat), soy products, legumes, n/f cottage cheese(almost pure whey protein)
Carbs/Car: Rice, bread, pasta, fruit etc etc etc

Nutrition is important especially when you are pushing your immune system. I know more beginning marathon runners who get sick within a week or two or running their first marathon because the immune system is vulnerable.

When I used to train for marathons, I discovered Emergen-C (1,000 mg of C powder) that I have been taking upon waking and 1/2 a pack before bed ever since. Also, it's important to take a really good multivitamin. And of course tried and true whole foods, fruits and vegetables - beans, nuts, rice, whole wheat pasta, spinach, broccoli, oatmeal, apples, bananas, oranges. I usually add some protein powder to milk and banana smoothie. And stay hydrated and get plenty of rest. Off days are as important as training days. Respect the body. When I've really pushed it, I also have to avoid sugar, chocolate, alcohol, and caffeine completely because these dehydrate me.

Sandy