When Ariel Coy, 32, was a child, swimming was her chosen form of exercise. However, after moving on to her triathlons, she realized that cycling not only brings her joy, but also prevents her from getting injured, unlike running for her multiple sporting events.
In 2019, Coy participated in her first criterium race with a team of female cyclists in her hometown of Indianapolis. “I got the bug, and I loved it,” she says. Despite taking a hiatus from racing in 2020, she still “picked her brain” and stayed super fit, training with coach Ben Sharpe and joining the Butcher Box team for the 2021-2022 season. and achieved podium finishes at races such as the Tour of St. Paul. Louis Omnium.
This fall, Coy joined Team LA Sweat, an all-female cycling team, and this April she placed third in the Boulder-Roubaix road race. With an internal medicine residency this summer and races like the Easton Twilight Criterium in May, we asked Coy how she fuels her fast performance.
avoid bonk
Koi, the self-proclaimed “Queen of Bonkura,” focuses on getting enough nutrition to get through a long day at work or on the bike. “Riding my bike, going to the doctor, and eating feels like a full-time job,” she says. “You have to feed your body to be able to perform the tasks you’ve been given, because your brain needs to be sharp about all of these things.”
To replenish his energy, Koi starts his day with a hearty breakfast. I often eat a bagel with crushed avocado and four egg whites on top. Then, if I have a big drive that often lasts about 4 hours, I add another scoop of Cream of Wheat with maple syrup and coffee. I also make sure to eat about two hours before getting in the saddle.
Ariel Coy (left) on a training ride with her LA Sweat teammates.
To consume during the ride, Coy carries two 1-litre water bottles, each containing 80 grams of carbohydrates. Scratch Labs Super High Carb Sports Drink Mix in each bottle. She aims to drink one drink every hour. (The only time the bottle isn’t filled with nutrients is during recovery rides.) Thanks to a reminder set on her computer (partner at LA Sweat), Coy typically fills the bottle every 10 minutes. I take a few sips. “Especially when I’m working hard, when I’m working as hard as I can, I’m exhausted and the last thing I want to do is probably chew on something, so I’m keen on getting nourished,” she says. Masu.
Koi also often stops at gas stations during long rides, sometimes opting for a body armor drink for the second half.She’ll carry it too Molten Gel 100 She takes caffeine for extra energy, and she aims to consume it every hour. “This four-hour ride leaves her in a significant deficit as her body continues to burn calories,” she says. “I don’t see any reason to be in a calorie deficit while riding.”
“Don’t be afraid to refuel on the ride,” Coy added. “Don’t go out trying to do an endurance run on zero calories. That’s a good way to get bonkers and feel really bad.”
Emphasis on nutrition during the recovery period
Koy prioritizes having a snack with a 3:1 or 4:1 carbohydrate-to-protein ratio within 45 minutes of finishing a long or hard workout.In fact, she often Scratch Labs Recovery Sports Drink Mix Get in the shower with her and drink the water so she begins the replenishment and rebuilding process.
Then eat a diet rich in carbohydrates and protein. Some of her favorites (her husband made them for us): the taco bowl and the stir-fry, both with lots of vegetables.
Nutrition for race day
Koy still gets nervous before stepping onto the starting line of a race. “You’re trying to drink coffee because your stomach is nervous, and now you’re feeling jittery and over-caffeinated and nervous,” she says. As a result, she keeps her breakfast bland and often reaches for a bagel.
About 10 minutes before the start, Koi superstitiously holds a gel. “If there’s even a lull in racing, I’ll try the next one,” she says. “I know it’s going to take a sprint effort, so I’m just giving myself that fast break. I just want to make sure I don’t get too fit and not be able to sprint when I need to.” To. “
She also carries a bottle of nutrition in case she feels unwell and needs some help.
“Especially on race weekends, it’s easy to be in a calorie deficit for the entire weekend because you’re busy and don’t have scheduled meal times,” she says. That’s why it’s important to prepare your meals before the weekend, Coy added. This includes keeping snacks on hand and packing Tupperware of recovery meals so you can refuel and replenish when you need it.
diet for heart health
Some time ago, Coy discovered that people have high levels of lipoprotein (a) (pronounced lipoprotein “little a”), an independent risk factor for heart disease. american heart association (Ahaha). One in five people around the world has the disease, but not everyone has access to regular testing. And while there’s nothing you can do to directly address this high risk of heart disease, the AHA recommends eating well, managing your cholesterol and weight, staying active, avoiding smoking, and limiting alcohol. We encourage you to follow a healthy lifestyle, including doing things that you like and getting enough sleep.
With this in mind, Coy places special emphasis on limiting your fat intake, especially saturated fat (anything that’s solid at room temperature). She also avoids trans fats. That means she avoids things like fast food, pastries, and baked goods (which is a big deal!).
Animal products are also high in saturated fat, so Koi avoids red meat and focuses on eating lean poultry, primarily chicken.
Overall, Coy sees food as a driving force behind his performance on the bike and makes sure to get the most out of each snack and meal. “As athletes, we are just like a well-oiled machine,” she says. “And we have to keep [our machines] Fueled. ”
Mallory Creveling, an ACE Certified Personal Trainer and RRCA Certified Run Coach, joined Runner’s World and the Cycling Team in August 2021. She has over 10 years of experience covering fitness, health, and nutrition. As a freelance writer, her work has appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She also served on the editorial staff of Family Circle magazine, her Shape magazine, and DailyBurn.com. A former New Yorker/Brooklyn native, she is currently based in Easton, Pennsylvania.
