Nutrition nuggets

You are your bike's only engine. Like a car, proper fuel and maintenance go a long way toward enhancing your performance. Here are some simple recommendations on nutrition that will greatly increase your riding experience.

• Choose your drinks carefully:

  For short rides, water is excellent. For longer rides, select commercial sports or energy drinks which replenish lost liquid and glycogen stores. They're also easier than solids for your body to process. According to studies, cyclists can ride nearly one-third farther when ingesting a sports drink. You can make your own carbohydrate drink by mixing equal parts of fruit juice and water.

• Cut the caffeine:

  Coffee, cola or tea may give you a boost, but beware that caffeine also encourages fluid loss through urination, and caffeine's uplifting effects decrease once you've become a routine user.