明天要挑戰(zhàn)taiwan KOM 東進(jìn)武嶺，前一天才想起來看看該怎么吃。找到一篇英國人的文章，簡單翻譯一下分享給大家。順祝春節(jié)愉快！

Whether it is a grueling sportive or a long training ride, optimal nutrition, along with consistent training and realistic pacing, is one of the key requisites for success. Get it wrong, too little or too much, and you may come to a halt, reduce training benefits and significantly increase the time you will need to recover from the ride. Fortunately, Healthspan Elite, the Official Sports Nutrition Partner and Official Vitamin and Supplement Partner to the Great Britain Cycling Team and British Cycling, is here with some advice.

無論是玩命的一場賽車還是一次長訓(xùn)，想要有好成績，一定要有持續(xù)的訓(xùn)練，合適的速度以及營養(yǎng)攝入。做的不對，會影響訓(xùn)練效果并且導(dǎo)致更久的訓(xùn)練后休息時間。專家的建議如下：

Day before

Eat normally the day before a big ride but pay particular attention to hydration. You want to make sure you are?optimally hydrated?in the 24 hours leading up to a ride rather than having to try and play catch-up in the morning which will tend to result in more toilet stops than is necessary. If you are travelling to a sportive the day before, don’t rely on service station food. Pack a healthy wholemeal bread sandwich, some fruit and unsalted nuts as a mid-afternoon snack. Check ahead and make a booking for your evening meal at a suitable restaurant nearby, and ensure that your hotel is able to do an early breakfast.

訓(xùn)練或比賽頭一天

長訓(xùn)或比賽前一天除了要注意補(bǔ)充水分，跟往常一樣吃即可。賽前24內(nèi)確保補(bǔ)充足夠的水分，如果比賽當(dāng)天早上再補(bǔ)水，會白白浪費時間在廁所。如果要提前一天前往賽場，那么別在路上（比如服務(wù)區(qū)）吃，帶一個全麥面包的三明治，一些水果以及沒有腌漬的堅果作為午點。在你酒店附件找個好館子預(yù)定晚飯，同時要確認(rèn)你的酒店提供早飯。

*譯者：無論往常吃的健不健康，賽前一天也不要改了，否則容易鬧肚子。

?

1900

頭天晚上7點

The evening before a sportive or long training ride, avoid eating too late, or it might impact on the quality of your sleep. There is no need for the vast plates of pasta commonly consumed for the outdated concept of “carb loading”.

賽前一天晚上不要吃的太晚而影響睡眠。也別吃太多碳水（米、面），Carb Loading肝糖超補(bǔ)法屬于迂腐之論。

Your body can only store a certain amount of energy in the form of glycogen and, a combination of your normal diet and a taper or rest day, will mean that it is more than likely already full. Avoid heavy and hard to digest red meat, but instead opt for lighter proteins such as chicken or fish. Don’t overdo the fibre and steer clear of highly spiced food. Some carbohydrates, in the form of pasta, rice or potatoes are great, but remember you don’t need to overload.

你的身體只能以糖原的形式存儲一定的能量，又因為賽前一天訓(xùn)練少或者干脆就是休息日，正常的飲食已經(jīng)能讓你足夠“飽”了。相對難以消化的紅肉，吃點雞肉或者魚更合適。別吃太多的纖維和太辣的食物。適量的吃米面土豆這些碳水最好。

A sour cherry product can help with sleep.

酸漿果對睡眠有好處呢。

Ride day: 0700

比賽日早7點

Aim to have your breakfast 90-120 minutes before you start riding. If you know that the ride will start at a very easy pace and does not have a significant climb early on, you can push this to 60 minutes. Porridge is the perfect pre-ride breakfast but, for longer rides, an additional 2-3 egg omelette will give you some more slow release energy. Many cyclists can’t function without coffee, but ensure you keep hydrated and sip at 500 ml of water or isotonic sports drink in the time leading up to your ride.

開賽前一個半到兩個小時吃早飯，但如果比賽速度不快，爬坡不多，早飯時間可以推遲到賽前60分鐘。粥是挺不錯的賽前早餐，但長距離騎行最好再加2到3個煎蛋，它的能量能緩慢的釋放。很多車友離了咖啡活不成，但要確保身體有足夠的水份，且賽前要喝500毫升水或者運動飲料。

0900

早9點 比賽開始

Pacing and fueling are intrinsically linked. If you ride too hard, your body won’t be able to absorb and use the fuel you are giving it. Settle into an intensity early on, that you know is sustainable and realistic. Sip at your bottle right from the start of the ride.

運動劇烈程度與身體供有內(nèi)在聯(lián)系。如果騎的太猛，身體無法吸收與使用你提供的能量。從一開始就要進(jìn)入一種長期持續(xù)，你可以把握的強(qiáng)度，同時一開始就嘬隨身水壺。

You should be aiming to consume 500-1000 ml of fluid per hour depending on your build and conditions. If you tend to forget to drink, which many riders do, especially in cold conditions, set an alarm to go off every 5 minutes as a reminder.

根據(jù)不同的體格，每小時大概喝500到1000毫升的液體。如果你總是忘了喝水，那就設(shè)置一個五分鐘響一次的定時器。

0920-0930

Carbohydrates need to be consumed early, in small amounts and frequently. Thirty minutes into a ride might seem too early but you are not eating for that moment, but for 15-30 kilometres down the road. You will need 0.5-1g of carbohydrates per kg of bodyweight each hour depending on intensity, and you should aim to spread that over 2-3 micro feeds every 20-30 minutes.

碳水要用頻繁但小份的方法盡早開始吃。開騎30分鐘內(nèi)就吃是有點早，但是那會你也不會吃。在騎行15至30公里以后，就要開始根據(jù)運動劇烈程度，每一小時補(bǔ)充0.5-1g/千克體重的碳水。（例如100kg的人，每小時要補(bǔ)充50到100g的碳水。）這些碳水要分2-3小份，每次間隔20-30分鐘吃。

500 ml of typical carbohydrate sports drink mixed at 6% will give you around 36 g of carbohydrate, as well as essential electrolytes, so, on top of this, a 80-90 kg rider might also consume some of the options below depending how long they are riding for:

• Two ? ? ?gels (22 g of carbohydrates each) = 44 g

• Five ? ? ?fig rolls (12 g of carbohydrates each) = 60 g

• Three ? ? ?mini pitta breads with peanut butter (18 g of carbohydrates each) = 54 g

• Two ? ? ?brioche rolls with jam (28 g of carbohydrates each) = 56 g

一瓶500毫升6%的常見的運動飲料可以提供大概36g的碳水以及電解質(zhì)，所以除了運動飲料的能量之外，一個80-90公斤的騎手，可以選擇如下食譜（不是都吃，是挑一個）：

2管能量膠（每管22g碳水）=44g

5個無花果卷（每個12g碳水）=60g

3個花生醬面餅（每個18g碳水）=54g

2個果醬奶油卷（每個28g碳水）=56g

So, it is not too hard to take on enough, but also fairly easy to overdo it. We are all individuals and while some riders thrive on gels alone, others need some form of real food. It is essential to experiment in training with what and how much food works for you. It can be a good strategy to eat more real food earlier on in a ride and then switch to gels later on, when you might not be able to stomach real food or when the pace goes up.

那么吃夠顯然不難，吃太多顯然也不難。每個人都是不同的個體，有些人吃些能量膠就能活，有些人是非吃飯不可。最好的辦法是，平時訓(xùn)練時就想辦法發(fā)現(xiàn)什么食物以及吃多少比較合適。有個好辦法是，剛開始騎的時候吃飯一樣的食品（真實食物real food），當(dāng)騎行久了，或者開始劇烈運動，飯難以消化的時候，再吃能量膠。

Your body will struggle to process more than this and, trying to force too much down, will result in you feeling bloated and maybe suffering from gastric distress. Pacing and fuelling are intrinsically linked and, if you are pushing too hard, you won’t be able to digest your food. There are however a number of steps you can take to avoid stomach problems on the bike.

你的身體玩命消化吸收，但是也消化不了多少，（吃多了）會讓你覺得胃脹甚至胃痛。運動的激烈程度和營養(yǎng)的補(bǔ)充有內(nèi)在聯(lián)系，如果輸出太猛則會導(dǎo)致消化不良。但也有幾招應(yīng)對騎行的胃部不適。

On training rides, if you are trying to lose weight, you will want to stick towards the lower end of this scale but you will have to pay close attention to pacing as you will be more reliant of your fat stores for energy and your body can only access these at relatively low intensities.

騎行訓(xùn)練時，如果以減脂為目的，那么攝入的（碳水）要盡量少，同時要注意因為身體供養(yǎng)要靠燃燒體內(nèi)的脂肪，所以不能騎得太猛！

1000

You will be taking your second or third micro feeds and getting to the end of your first bottle. Keep drinking consistently and have an item of food every 20-30 minutes.

10點鐘的時候，要開始第二小份或者第三小份的補(bǔ)給，第一瓶水也該見底了。如前所述，持續(xù)的喝水，同時每20-30分鐘吃點補(bǔ)給。

1100

At some point in your training ride you might have a café stop or, if you are on a sportive, come to a feed station. Both of these situations and any food you consume need to be factored into your fuelling strategy. If you know you are coming to a feed station or café, try to not eat within 20-30 minutes of it. If at the feed station, for example, you have a large flapjack, that will be about 40 g of carbohydrates as well as a decent dose of slower burning fat. That isn't a bad thing, you will burn off the fuel, but it has to be accounted for.

訓(xùn)練時有人會在某個時間點來茶（咖啡）歇，如果在比賽時可以去補(bǔ)給點搞一下。無論是怎么搞，茶歇吃的東西要考慮到補(bǔ)給品系統(tǒng)中。在臨近咖啡店或者補(bǔ)給點20-30分鐘內(nèi)不要再吃東西。在補(bǔ)給站你會有個可以提供40g碳水以及一些可以緩慢供養(yǎng)的脂肪的—大烙餅。這玩意挺好，你會把那些能量消耗掉，但是這些也得計算在補(bǔ)給中。

*我覺得應(yīng)該沒有補(bǔ)給站會給大烙餅吧？！

1200

If you know that your ride is likely to be five hours or more, you should take on about 20g protein at about this halfway point. This will help you to avoid feeling empty later on in the ride and will also facilitate your post-ride recovery.

如果騎行會在五個小時以上，行程一半時要吃20g蛋白質(zhì)。這樣下半程就不會覺得虛脫，同時有助于體能恢復(fù)。

*20g蛋白質(zhì)，如果吃食物，那么大概是3-4個全蛋，或者1-2兩瘦肉。我的建議是吃肉干，不要喝蛋白粉（尤其是乳糖不耐的人），避免腹瀉。

Rest of the ride

一直到完賽的后續(xù)補(bǔ)給

Stick to the same structure and discipline throughout the ride.?A common mistake?is for riders to lose focus towards the end of a ride and to neglect fuelling. If you hit one of your 20 or 30 minute feeds, even if you think there are only a couple of kilometres to go, take that fuel on.

就一直按前面說的吃喝。越是快到結(jié)束，越不注意補(bǔ)給是大家都容易犯的毛病。行百里者半九十，同志們納，一定要堅定思想，把補(bǔ)給政策貫徹到底！

It isn't unusual for sportive distances not to be 100% accurate and, even if you are just training, a puncture or a mechanical can easily make that final stretch drag on. Some riders like to use caffeinated products to give them a boost near the end of a ride but these should be reserved for the final 60 minutes, when you really need them.

比賽時間把握也不一定就準(zhǔn)，就是一般訓(xùn)練，爆胎或者車子出問題都會拖延最后沖刺階段。有些騎手喜歡在最后階段嗑點咖啡因讓自己興奮起來，但要注意一定要在最后一小時，確實需要的時候再嗑。

*個人經(jīng)驗是意大利特濃之類的咖啡在劇烈運動時容易反胃，戒了吧。

When you finish

完賽后

If you have fuelled and paced your ride correctly, you should finish the ride feeling hungry but not ravenous. Have a protein drink made up and ready to go in your fridge or kit-bag. This will kick-start your recovery and make sure that while you are sorting out your kit and bike and getting showered and changing, you’re rehydrating and starting to recover.

只要嚴(yán)格貫徹補(bǔ)給政策，完賽后會有空腹感，但不會感到餓的不行。冰一杯蛋白質(zhì)飲品備飲，開始收拾東西，洗澡換衣服時，要開始再次補(bǔ)水并開始身體恢復(fù)。

It will also help to prevent you overeating when you do have some real food, which is likely to be a late lunch. This meal should contain some quality protein and carbohydrates, a tuna sandwich or some rice and chicken would be ideal. If you are able to have your real food straight away, within 20 minutes of finishing your ride, you can skip the protein drink.

如果帶點飯（真正的食物）作為稍微晚點的午餐，可以防止吃太多。這餐可以吃點高品質(zhì)蛋白和碳水，比如魚肉三明治，米飯雞肉等都挺好。如果騎完20分鐘內(nèi)就可以直接開飯，蛋白質(zhì)飲品可以不喝。

Your lunch doesn’t need to be huge and getting out of the, ‘"I’ve ridden so I can eat what I want” mindset is key if you are wanting to drop a few pounds.

午餐不要吃太多，別覺得我特么騎了那么久總可以敞開腮幫子吃了吧，趁機(jī)減減肥不是挺好？

During the afternoon

完賽當(dāng)天下午

A few hours after you have finished your ride, if you didn’t fuel correctly during it or soon enough after, you can suddenly feel really hungry. Take note of this and tweak your during and post race fuelling next time, as this is when it is all too easy to polish off whole packs of biscuits or massive slices of cake. You should have a snack but opt for some unsalted nuts, seeds and some fruit.

完賽幾個小時后，如果突然覺得餓的受不了，那可能是你的補(bǔ)給政策不對，下次就要主要注意賽中及賽后的補(bǔ)給，因為那會會輕松吃完一大包餅干或者很多片蛋糕（這是不好滴）。是該來點點心，但是吃點沒有鹽腌的堅果或者水果更好。

It’s also possible that you may have become slightly dehydrated during the ride so continuing to sip on an electrolyte containing drink is a good idea.

騎行過程中可能會輕微脫水，所以喝含有電解質(zhì)的飲料挺好。

Evening

完賽當(dāng)晚

Again don’t use the fact that you have ridden as an excuse for a blow out, unless you are celebrating finishing your main event for the year. A sensible sized dinner containing foods that will aid recovery and reduce inflammation is the intention, rather than trying to replace all the calories you burned. Some oily fish such as mackerel, with broccoli and spiced potatoes, followed by some berries would be perfect.

危險時刻來了，別覺得自己騎了那么久要慶祝一下就甩開腮幫子猛吃，除非那是你一年的光輝時刻。要吃有助恢復(fù)并且避免炎癥的食物作為晚餐，而不是把當(dāng)天消耗的熱量再吃回來。吃點油性的魚比如鯖（讀漆贏，鯖）魚，菜花西蘭花土豆片，再來點漿果就挺好。

If you’ve got another big ride or a tough workout the next day, some additional slow release protein that’ll be drip fed into your system while you sleep can further aid recovery and leave you in better shape in the morning.

如果第二天還得繼續(xù)比賽，長距離騎行，那么來點緩釋蛋白質(zhì)，那種在你睡著的時候慢慢滲透到你體內(nèi)的那種會對你的恢復(fù)有好處并且第二天看起來生龍活虎。

*最后一段我認(rèn)為是偽科學(xué)。