Whatever your choice, however, you should always remember that cycling is a very tough sport. It gives you the opportunity to go almost wherever you want, but in turn it requires you to be in good shape, and most of all, to have a good source of energy to face all the great challenges that it has for you. This is particularly true in a place like Miami, where the options vary from rather easy trails like Snake Creek Trail and Biscayne Trail to others more challenging such as Amelia Trail, with all its different levels of difficulty, and Virginia Key.
It is important to notice that you will have very good chances to drink and eat something while you are on your bike. Bikers have the opportunity to bring with them fruits, containers for their liquids, sandwiches, snacks, and other supplements in a very easy and comfortable way on their bikes, in a belt pouch, a backpack, or their seat bags.
The following tips may be of help for you to enjoy your cycling experience in a much richer way.
Before you start your ride
First of all, it is important that you eat 3 or 4 hours before you start your exercise. The idea is that you have a good digestion, so it has no negative impact on your performance. For this, it is important to avoid food with high levels of fiber. It is recommended instead to consume foods with high levels of carbohydrates and protein. Likewise, it is important to drink a good amount of cold beverages. Half a liter of water half an hour or an hour before your physical activity is ideal. And try to avoid sodas and alcohol.
When you plan to take your bike for short rides, that is, rides of at most 90 minutes, it is not usually necessary to eat solid food during the time that you exercise. Your organism will have the required amount of nutrient reserves in its energy deposits, that is, in the carbohydrates found in your blood, your muscles, and your liver. At least, if you ate well before you started. However, it is very important to keep good levels of hydration, specially for those rides that take longer than 30 minutes. This will of course depend on the heath and the humidity that you have to endure.
For rides of more than 90 minutes
When your ride takes longer than 90 minutes, it is really important that you plan in advance to eat something during your exercise. In this manner, you will be able to compensate for the increase in your body's energy expenditure. And the foods doing this better are those that provide your body with good amounts of energy in a a fast and efficient way such as carbohydrates. Carbohydrate reserves in a person who trains regularly and eats correctly usually can last for 90-120 minutes. Some possible options to keep them in a good shape are apples, mangos, and dried fruits such as dates, plums, and raisins, but also cereal or energy bars. However, all this in turn requires good hydration. It is recommended to hydrate with isotonic drinks, which the body takes up almost as quickly as water, providing in that way a good source of energy to it.
After you have finished all your physical activity, you will find yourself more dehydrated than usual. That will depend, however, on the intensity of the ride, the amount of time that it took, and the weather conditions that you had to face. Carbonated beverages can help you at this point, but once your body has recovered, it is important to start eating again. It is recommended that you take foods containing legumes, farinaceous, and products with a good protein content, but a low fat content. You can also take some salad and some juice. And do not forget to take some dairy product, like milk, yogurt, or cheese.