Hi Martyn.

Do you eat well before you cycle? Smoothies? Snack on lighter things but throughout the day ie not high in fat like chocolate. If you have heavy or high fat foods then your digestive system will kick in and your energy/blood with be focused on your stomach. Dried fruit, rice/corn cereal bars, oatcakes, biscuits, yoghurt coated dried fruit, smaller bananas are all good. Drink an energy drink less that 8% carbohydrate when cycling and around 500mls to 1L for 1hr.
If your urine is light coloured, then there is less chance you are dehydrated. Drinking plenty is always good.

The golden rule is don't have an empty stomach and don't fill your stomach at any point through the day. Keep snacks low in fat and not too sweet (sugar will be released too quickly and your blood sugars will rise quickly then plummet) this is unless you have something longerlasting ie not so sweet, in the stomach or you are exercising at the time.

Look on the DISEN website.

They have ideas about how much carbohydrate, protein and fluid to consume.

The other reason for feeling tired especially around lunch is too little sleep of course!!

Angela

martyn_link <martyn.link@...> wrote:

Hi,

I was wondering if someone could help me with some advice. For the last
few months I have been cycling to work about twice a week. Its a 28
mile round trip with a few hills. After the 14 mile cycle in the
morning, I feel ok and have plenty to eat. However, by mid-afternoon I
am exhausted and extremely lightheaded. At first I thought I needed
more calories, so tucked into lots of bananas and choclate during the
day but now I think it is dehydration (despite drinking lots of water)
and loss of electrolytes.

Does anyone have any advice? I have started trying lucozade sport but
not sure if this is the best way to rehydrate.

Would appreciate your help.

A buddying triathlete and cycling enthusiast,
Martyn

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