My bike holiday

Italy - Abruzzo !

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My bike holiday, your bicycle holiday to visit Italy !

 

 
 
The cyclist's diet:
feeding  and cycle training 
The following grid is filled in by a cyclist-amateur, scrupulous both for training and for diet.
It is usefull for cycle-competitions, GranFondo, intense trainings,  to grow thin or to maintain your own weight when cycling. This is the ideal feeding
for people who consider cycling theyr own sport!
 
the cyclist's dayly diet
print download
the cyclist's diet:
  • for intense training
  • to get ready to a cycle-competition, or  to a GranFondo
  • for people who are not overweight
Meal Food quantity (gr.) calories (cal.)
breakfast
Yogurt intero 200 130
Toasted bread 70 280
Honey 30 90
Bread 80 220
Ham 40 65
snack Banana or seasonal fruit 150 105
jam's tart 100 340
lunch
Rice with tomato 180 620
Extr. virgin olive oil 15 135
Parmesan 20 80
veal 130 140
Boiled potatoes 200 140
snack Orange juice 300 105
jam's tart 150 510
dinner
chicken breast 200 215
Bread 150 410
Vegetables (spinach) 200 45
Extr. v. olive oil 20 180
dinner after Partially skimmed milk 250 130
Sugar 10 50
 

Total daily calories:
3990 cal

diet for the cyclist of

 4000 cal/day
 
feeding recommended for:
 
  • intense trainings of 3 /4 hours
  • 4 / 6 tours a week
  • Cycling competitions
  • Gran fondo
  • for people who are not overweight
 
* For a prolonged use,
   consult a dietician
   and change nourishment.
 
weekly diet for cyclists
print download
feeding:
  • for training and mintenance
  • when you are not  cycling for competitions
  • when trying to grow thin
When cycling you need to have the right feeding with the right amount of Carbohydrates, Proteins, Lipids in order to avoid alimentary decompensation. Do not give up snaks
 because they allow us to reach the main meals without any high caloric requirement
Meal Food quantity (gr.) calories (cal.)
breakfast
Partiallly skimmed milk + bowline or coffee 250 130
Toasted bread 50 200
Marmalade 20 45
Sugar 10 50
snack Apple or seasonal fruit 150 80
lunch
Rice 150 510
veal 100 90
salad 100 10
Extr. v. olive oil 20 180
snack Orange  or seasonal fruit 200 70
dinner
Chicken breast 150 160
Bread 100 275
Zucchini 100 10
Extr. v. olive oil 20 180
     
 

Total daily calories:
1990 cal

Monday

2000 cal/day

(rest)
 
Recommended feeding for:
 
  • 2 hours training
  • Low speed cycling, 3-4 times a week
 
  
 
 
 
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Partiallly skimmed milk + bowline or coffee 250 130
Cornflakes 50 180
Sugar 10 50
snack Yogurt  200 130
or seasonal fruit
lunch
Pasta with tomatoes 150 530
Parmesan 20 80
Tunny 100 250
Tomatoes 150 25
Extr. v. olive oil 10 90
snack Mandarin 150 110
or seasonal fruit
dinner
Turckey 150 145
Boiled potatoes 200 140
Bread 100 270
Extr. v. olive oil 20 180
     
 

Total daily calories:
2310 cal

Tuesday

2300 cal/day

(training)
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Partiallly skimmed milk + bowline or coffee 250 130
Toasted bread 50 200
Sugar 10 50
snack Orange or seasonal fruit 250 85
lunch
Rice + Lentils 100+50 340+150
Chicken 100 110
Salad 100 20
Extr. v. olive oil 20 180
snack Pear or seasonal fruit 150 30
dinner
Fish (Trout) 200 170
Vegetables (spinach) 100 30
Bread 100 275
Extr. v. olive oil 20 180
     
 

Total daily calories:
1970 cal

Wednesday

2000 cal/day

(rest)
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Partiallly skimmed milk + bowline or coffee 250 130
Toasted bread 50 200
Sugar 10 50
snack Bread 60 165
Ham 40 65
lunch
Pasta + Parmesan 150+20 530+80
Veal 100 90
Tomatoes 100 15
Extr. v. olive oil 20 180
snack Mandarin or seasonal fruit 150 110
dinner
Chicken breast 150 160
Vegetables (string bean) 150 30
Bread 100 275
Extr. v. olive oil 20 180
     
 

Total daily calories:
2260 cal

Thursday

2300 cal/day

(training)
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Partiallly skimmed milk + bowline or coffee 250 130
Cornflakes 50 180
Sugar 10 50
snack Banana or seasonal fruit 150 105
lunch
Pasta with tomatoes 150 530
Parmesan 20 80
Veal 100 90
Aubergins 150 30
Extr. v. olive oil 10 90
snack Orange juice 200 70
or seasonal fruit
dinner
Fish (Cuttlefish) 150 110
Peas 200 140
Bread 100 275
Extr. v. olive oil 20 180
     
 

Total daily calories:
2060 cal

Friday

2000 cal/day

(Rest)
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Yogurt  200 130
Conflakes 50 180
Sugar 10 50
snack Pineapple or seasonal fruit 200 80
lunch
Rice withprawns + olive Oil 10+50 +10 345+35 +90
Sole 150 85
Salad 100 20
Extr. v. olive oil 10 90
snack Pear or seasonal fruit 200 70
dinner
Pork 150 265
Vegetables (spinach) 200 60
Bread 100 275
Extr. v. olive oil 20 180
     
 

Total daily calories:
1865 cal

Saturday

2000 cal/day

(light training or rest)
 

 

Meal Food quantity (gr.) calories (cal.)
breakfast
Toasted bread 50 200
Honey 30 90
Bread 80 220
Ham 40 65
snack
Jam tart 100 340
lunch
Pasta made of eggs+parmesan 150+20 400+80
Veal 100 90
Salad 100 20
Extr. v. olive oil 20 180
snack Banana or seasonal fruit 150 105
dinner
Chicken breast 150 160
Boiled potatoes 200 140
Bread 100 275
Extr. v. olive oil 20 180
     
 

Total daily calories:
2545 cal

Sunday

2500 cal/day

(training)
 

*** The above feeding charts are just a sample, they are not scientifically tested. We decline all responsability for lack of result or indesired effect. 

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