1/ A GOOD BREAKFAST TO START THE DAY
Start the day with a complete breakfast. It will regulate your calorie intake during the cycling event. This meal is often overlooked by athletes even though ’it is one of the key factors in the energetic distribution of your day. Its composition: o A drink for hydration: coffee, tea, etc. o One source of starch for complex carbohydrates: bread, cereal, toast, etc. o Un fruit (ou un jus de fruit, ou une compote) pour les vitamines et les minéraux. o One dairy product for calcium: semi-skimmed milk, cottage cheese, natural yoghurt, etc. o Butter (or margarine) for essential fatty acids and vitamins. o One sweet product: jam, honey, jelly etc. Just as effective, but easier and quicker:: o Energy Cream by Aptonia : its easy digestibility means it can be eaten up to 30 minutes before departure, without causing deficiencies (404 kcal, vit B1, B6, C, zinc et magnesium). Can be prepared at the last minute (no cooking). o Energy Cake by Aptonia : can be consumed up to 1 hour and a half before departure. Can be prepared 1 to 2 day(s) before consumption:practical for saving time (and sleep) on a race morning for example. If you're not very hungry in the morning, you can drink a glass of water as soon as you wake up: this will stimulate your appetite.