Nutrition for Mountain Biking and Cyclocross

The Union Cycliste Internationale recognizes several mountain biking (MTB) disciplines, including downhill, enduro, cross-country short track, cross-country Olympic, cross-country marathon, and multiday stage racing. Cyclocross is recognized as a separate cycling discipline. Both MTB and cyclocross include cycling on off-road surfaces of varying technicality on specialized bicycles purposed for the respective disciplines. The various discipline-specific racing formats and intensities dictate nutritional recommendations. High-paced race starts and high average race intensities support standard recommendations for caffeine and carbohydrate ingestion before and during racing and the adoption of recovery nutrient guidelines, tailored for each discipline. Notably, current quantification methods underestimate exercise intensity and exercise energy expenditure (EEE) in MTB and cyclocross because of the inability to quantify the additional energy cost of isometric contractions associated with bicycle handling while negotiating obstacles and dampening vibrations. Therefore, deriving EEE and target energy intake based on power measurements provide only minimum estimates, requiring a correction factor. Accordingly, minimum target energy intake should equate to the sum of power-derived EEE, +0.24 kcal·kg-1·km-1 off-road, resting metabolic rate, and an additional 0.45-fold resting metabolic rate (for nonexercise activity). Daily training nutrition based on standard guidelines is tailored by discipline, expected intensity, duration, and training EEE. Guidelines apply equally to both sexes. In addition, certain nutritional practices are suggested to support long-term bone health for MTB and cyclocross athletes.