Rider Manual - Nutrition Guidelines: Introduction

Cherilee Garofano, B.A., Certified Personal Trainer, Certified Pilates, Spin and Group Fitness Instructor is completing studies as a Holistic Nutritionist Practitioner and Sports Nutritionist. She is a proud member of Team RACE and Owner of Envision Wellness, a corporate and in-home training company.

The following nutritional guidelines are recommended in whole or in part, while training for, and participating within the Tour For Kids. It is recognized that each cyclist may have unique personal needs which may impact upon performance. While on the Tour for Kids event, cyclists will be provided with meals and beverages that on average, will meet the nutritional requirements to fuel riders through the daily stage riding. If special requirements are required, please contact the Tour For Kids organizers at the time of registration.

Table of Contents:

1. How Important is Nutrition for My Riding?
2. What Should I Eat Everyday?
3. Caloric Intake
4. What Should I Eat on the Bike?
5. How Much Water Should I Be Drinking?
6. Sports Drinks and Electrolytes
7. Alcohol
8. Vitamins and Minerals
9. Rest, Rest and More Rest!