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BIBLIOGRAPHY Alsberg Tony Langley Jim Tickets to Nowhere Bicycling Febuary 1997 pgs 68-69 Walsh Julie Eating for the Long Haul Bicycling September 1996 pgs 74-76 Walsh Julie Liquid Assets Bicycling March 1996 pgs 98-99 Walsh Julie Super Bowls Bicycling Febuary 1996 pgs 82-83 Walsh Julie Waterworld Bicycling August 1996 pgs 92-96 OUTLINE I Waterworld 1 Muscles produce 30-100 times more heat while riding 2 Water doesnt supply calories minerals or vitamins A But it is used for almost every body function B 55-65 of body weight is water 3 When losing a quart of fluid heart beats 8 more times a minute 4 Before a long ride start hyperhydrating 1 day in advance 5 Do drinking strategies during your training II Rehydrate 1 Drink alot after a ride 2 Sports drinks replenish the best 3 Eat alot of salty snacks A Sodium makes your blood like a sponge B meals contain more sodium naturally than sports bars III Diet helps 1 60 of your daily fluid comes from food 2 Fruit and vegatables are great fluid sources 3 Foods high in fat do not provide to much fluid IV Equipment 1 Warm up bikes are good for bad weather or the dark 2 Good for intense intervals V Liquids 1 Replenish your self after rides 2 As soon as the rides over is the best time to replenish 3 Drink or eat 100 grams of carbo 4 Drinking carbo is much faster than eating carbo 5 You can spend over 1000 a year on recovery drinks VI Cereal 1 Flakes are carbo rich low in fat and quickly digested 2 Sugar coated are not bad either 3 Most cereals contain less than 2 grams of fat per serving Nutrition in Mountain Biking When
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