Nutrition Workshop for

Long-Distance Cyclists
By Kyra Cardella

LIS 560
Winter 2012
Who will attend?
! Adults who plan to cycle 50+ miles per
day for at least 3 consecutive days
! Those who are new to the activity or those
who want a refresher course
! Not meant for racers or competitive riders
! Workshop will be advertised through
local bicycle organizations and clubs, bike
shops, and natural food stores.
Traits of Long-Distance Cyclists
! Self-motivated, tenacious, collaborative,
often gregarious, supportive of other
cyclists
! Variety of personal preferences and
dietary restrictions
! Wide range of skills, experience, ages
Information Needs
Cyclists must be able to:
1. Calculate nutritional and fluid needs for
a ride, taking into account body mass,
external temperature, distance, speed,
terrain
2. Have a basic knowledge of principles of
metabolism and how the human body
converts nutrients into energy
Information Needs continued
3. Know what ratio of carbohydrates,
proteins, fats, fluids/electrolytes will be
optimal for their own performance and
health at each stage of the ride
4. Determine which foods and beverages can
provide the correct ratios of nutrients
5. Find those foods and beverages in a variety
of locations
The Workshop
! Materials needed:
! Chairs and tables for participants
! Table for instructor
! Whiteboard, chalkboard, or easel/paper and writing
utensils for instructor
! Handouts and writing utensils for participants
! Examples of different foods and beverages

! Frameworks:
! ARCS Model of Instructional Design (Ruth Small)
! 4Mat System [of learning styles] (Bernice McCarthy)
Workshop Section 1: Hydration
! Describe ride scenario, ask participants to
calculate hypothetical hydration needs for
participant
! Supports ARCS Attention: Inquiry Arousal
! Type 1 Why learner can share experience
! Post charts listing hydration estimates based on
various factors, ask participants to calculate own
hydration needs for a hypothetical ride
! Supports ARCS Relevance: Goal Orientation
component
! Type 2 What learners will be able to take the facts
and apply them to personal circumstances
! Type 4 What if learners who determine their own
hydration needs can help others with their
calculations
Workshop Section 1:
Hydration, continued
! Distribute handout with pictures of 20 oz. water
bottles, ask participants to fill in enough water
bottles to hydrate themselves for the ride
! Type 3 How learners will consider how to carry
enough liquid, or how to obtain replacements
! Discuss benefits and drawbacks to various types
of fluids, such as water, sports drinks, juices, milk
! Provide facts for Type 2 What learners
! Type 4 What if learners can compare and contrast
different types
Support ARCS Relevance and Confidence
components
! Prepare display table of pre-packaged or
prepared foods (or just the packages), ask for
help categorizing
! Provides ARCS Attention component, perceptual
arousal
! Briefly discuss human metabolism concepts
! Help Type 1 and 3 Why and How learners
understand reasons
Workshop Section 2: Nutrients
! Lecture on types and amounts of carbohydrates,
proteins, fats that are optimal for long-distance
ridings, including pre-ride, during-ride, and post-ride,
using display table props
! Distribute handouts with lists of sample foods for Type 2
What learner, ask them to identify additional foods
! Type 3 How learners will create menus and grocery
lists for rides
! Participants will discuss menus, ask questions
! Takeaway lists/menus will provide Motive Matching
subcomponent of ARCS Relevance
! For Type 4 What if learners, I will start a debate about
using candy bars, milkshakes, or sugary foods to provide
nutrients on a long ride
Workshop Section 2: Nutrients,
continued
Workshop Section 3: Sources
! Discuss sources for types of food
mentioned in previous section, including
" Cafes and restaurants
" Rural grocery stores
" Convenience stores and gas stations
! Type 4 What if learners will be involved in
discussion about what happens when a
planned-upon source is closed
Conclusion
Participants will leave with:
" Calculated estimated personal hydration needs
" Calculated estimated personal nutritional needs
" Handout or link to computational tool
" Lists of optimal foods and beverages
! ARCS confidence component success
opportunities
! ARCS Satisfaction component
" Intrinsic Reinforcement: local expert will speak
briefly about favorite cycling foods and upcoming
events
" Extrinsic Reward: Water bottle, energy bar or gel,
or gift certificate
Citations
! All images used with permission from Microsoft
Bibliography
! Please see catalyst.uw.edu/workspace/kyrathor/28212/
for a link to the list of sources I consulted.
! Adventure Cycling Association, adventurecycling.org
! Small, RV. (1997) "Motivation in Instructional Design,
ERIC Digests EDO-IR-97-06 .
! McCarthy, B. (1997). A tale of four learners: 4MAT's
learning styles. Educational Leadership, 54(6), 46-52.
References