and winter, when the sun isn’t
strong enough for the body to be
able to make enough vitamin D,
you need to get it from your diet.
That’s not easy from food alone —
this is where supplements come in.
In order to tailor your intake
to your particular needs, you can
get tested.
“You don’t need to go to a lab,
but for around £35, you can buy
online a blood spot test for vitamin
D,” says Worley. “Once you send
it back, the results will reveal
your vitamin D requirements.
These tests are accessible and
at the same time validated in the
scientific literature.”How much fruit and veg?
At least five servings per day
As we improve our oxygen-using
capacity as we get fit, we also need
to limit the damage that results
from oxygen-based reactions.
Exercise can increase the effects
of oxidative stress. Antioxidants,
including vitamins A, C and E,
offset some of the effects of ageing
and protect against heart disease,
cancer and other diseases.
Some antioxidant enzymes
are produced within the cells,
while some others can be found
in foods: citrus fruits, green veg,
peppers, tomatoes, veg oils, egg
yolks, whole grains, almonds, nuts,
oysters, ginger root, lamb, grains,
eggs, peas, fish and dairy.
Again, everyone is different,
so exactly how much of each
antioxidant you need depends
on your size, gender, lifestyle“applies when your training
intensity is high and therefore your
carbohydrate intake increases.
But on the opposite side, for
example if you’re on a rest day,
or if you’re trying to drive fat
adaptation, you might be at the
higher end of the spectrum at, say,
0.8g [per kilo of bodyweight].”
When you’re riding for four
to five hours at low to moderate
intensity, your body uses the
aerobic pathway to produce ATP
and energy through the oxidation
of fats rather than carbohydrates.
“On a training day when you have
a long ride of over four hours,
you obviously burn quite a lot of
calories, but being at low intensity,
lots of that energy is coming from
fat oxidation — covered by fat
stores in the muscles and in the
blood. Hence, I wouldn’t increase
fat intake very much, especially
if your goal is to maintain or lose
weight,” says Worley.Daily vitamin D intake:
10mcg per day during autumn
and winter
Vitamin D has many important
functions: it helps us absorb
calcium and phosphorus, it’s
important for building strong
bones and teeth and it appears to
provide protection from cancer
and multiple sclerosis.
But due to the lack of sun and
light in the winter months, those
of us riding in the UK can easily
rack up a deficiency. As the NHS
recommends, during the autumnFRUIT & VEG
Servings per
day — minimun
VITAMIN D
Daily intake
During autumn
and winter
“Due to the lack of sun in
the winter months, those
riding in the UK can rack up
a vitamin D deficiency”
Cycling Weekly | February 8, 2018 | 41