Sylwester Szmyd

kolarz szosowy

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Akademia rowerowa 4 – czyli jak i co jeść oraz pić, by mieć siły na wielogodzinne wycieczki rowerowe


Prawidłowe odżywianie to ważny element zarówno dla zawodowego kolarza, jak i dla amatora, okazjonalnie wsiadającego na rower – twierdzi Sylwester Szmyd.
– Zrównoważona dieta pozwoli z jednej strony szybko odzyskać stracone siły, z drugiej zaś mimo wysokoenergetycznych dawek nie spowoduje niepotrzebnego wzrostu masy. Wsiadając na rower dobrze jest wiedzieć, co i w jakich ilościach można jeść. Aha, nie można również zapomnieć o napojach – płyny to także istotny czynnik w diecie sportowca – konkluduje nasz znakomity kolarz.
Coś na ząb
Kolarstwo to sport wymagający bardzo dużo energii, której źródłami są węglowodany, tłuszcze i białko. Nie znaczy to jednak, że możemy opychać się do woli ciężkimi potrawami (np. golonko), które niepotrzebnie obciążają organizm i zmniejszają jego wydolność. Wręcz na odwrót: trzeba jeść mniej, a do tego częściej, np. do 5 posiłków dziennie. Dzień, który poświęcimy na jazdę na rowerze, najlepiej zacząć węglowodanami, a zakończyć białkiem.
Na śniadanie proponuję pełnoziarniste pieczywo, płatki owsiane ewentualnie musli, obowiązkowo owoce. Popijamy je sokiem owocowym i ruszamy na trasę.
Pierwszy posiłek na wycieczce należy zjeść zanim jeszcze poczujemy głód. Na małą przegryzkę dobre są żele lub batony energetyczne, dostępne w sklepach sportowych. Te pierwsze pakowane w saszetki (np. o pojemności 30 ml) dostarczają jednorazowo około 20 gramów węglowodanów. Tu jedna uwaga – organizm przeciętnego kolarza może przyswoić do 60 gramów węglowodanów na godzinę wysiłku. Planując zatem posiłki na trasie musimy również uwzględnić węglowodany, które połykamy w płynach (o tym poniżej).
Obiad, jeden z ważniejszych posiłków w ciągu dnia, najlepiej skomponować z makaronów lub ryżu. Do tego mięso gotowane lub pieczone (obowiązkowo na ruszcie) i możemy kontynuować wycieczkę, obficie wszystko popijając wodą lub sokami owocowymi.
Po powrocie do domu proponuję dania białkowe: może kawałek polędwicy wołowej, może trochę ryb z piekarnika, a może po prostu kurczaka lub indyka. Raz na czas, tak po prostu dla odmiany, zalecam talerz serów z warzywami.
Pić mi się chce…
Pierwsza zasada – żadnych napojów gazowanych, bo zawarte w nich CO2 może spowodować sensacje żołądkowe. Zasada numer 2 – bez kofeiny, która wyciąga z organizmu wodę. Trzecia prawda – unikać odwodnienia, czyli zdradliwego efektu wysiłku.
Napoje, którymi będziemy gasić pragnienie, powinny być prawidłowo zbilansowane, to znaczy że zawartość wody, elektrolitów i węglowodanów musi być ściśle określona. Optymalna zawartość sodu w napoju to około 40-70 mg, a węglowodanów od 6 do 7 gramów w 100 ml. Pamiętajmy, że energii dodadzą nam napoje izotoniczne, dobrze wchłaniane przez organizm. W żadnym wypadku nie możemy wspierać się napojami “energetyzującymi”, które zawierają taurynę (w dużych ilościach) i kofeinę, działające pobudzająco ale krótkotrwale.
Konieczność uzupełniania płynów wynika z naturalnego procesu pocenia się. Pot reguluje temperaturę ciała i chroni organizm przed przegrzaniem, ale w 99 procentach składa się z wody, której brak może doprowadzić do nagłego spadku wydolności. Dlatego też ważnym jest by prawidłowo planować przyjmowanie płynów w trakcie wysiłku, czy to będzie weekendowa wycieczka, czy też morderczy trening. Druga sprawa to kwestia picia nawet wtedy, gdy nie odczuwamy takiej potrzeby.
Dzienna dawka wody dla przeciętnego człowieka to teoretycznie 1,5 litra, ale w czasie wzmożonego wysiłku powinno się ją odpowiednio zwiększyć, tak by każdą godzinę jazdy trzeba wypić około 500 ml napojów. W przypadku treningu ilość płynów trzeba zwiększyć, do około 1 litra napojów na godzinę ćwiczeń.
Z umiarem
Kolarstwo wyczynowe, a kolarstwo amatorskie to dwie różne dyscypliny jeżeli chodzi o kwestie żywieniowe. Dla zawodowego kolarza dieta ma bardzo ważne znaczenie w utrzymaniu wagi i wytrzymałości. Kolarz amator nie musi trzymać się tak drakońskiego reżimu żywieniowego, ale mimo wszystko zalecam w tej kwesti dużo rozwagi. Mimo wszystko, przy odopowiedniej dawce, proponuję czasem przystanek na trasie, kiedy zjemy rogalika popijając go dobrą kawą – kończy Sylwester Szmyd.

Sylwester Szmyd • 16 listopada 2011


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