José is a mountain biking legend and 6x World Champion, appearing at 5 different Olympic Games and bagging a silver medal in 2004. Now a passionate rider, TV Commentator and APG ambassador, he shares his tips for the average rider to reach peak performance.

June 2024: With an unprecedented summer of sport round the corner, many UK cyclists will have an eye on returning to the roads and trails after an extended break from riding. With cycling once again taking the world stage this summer, there’s no doubt that the British public will be inspired by the big screen.

However, it’s important during this period that cyclists understand their physical and nutritional needs to return most efficiently to tip-top shape, especially with all-road bikes becoming all the craze.

José Antonio Hermida, who boasts a 20+ year career in the mountain biking world, knows all about supporting himself and other athletes nutritionally. Below, he has offered his easily digestible ‘top tips’ for cyclists of all levels to ensure they’re prepared for the season ahead.

As an American Pistachio Growers ambassador, José is a strong advocate of high protein diets. The fact that pistachios are a complete protein, high in antioxidants and easy to eat on-the-go makes them an ideal snack for keen cyclists and outdoor adventurers. 

TOP TIPS

1. Ease yourself in!

A sudden increase in exercise can result in more muscle damage. For those of us who take advantage of improving weather to exercise more, it’s key to have a schedule that’s comfortable for you.

José says: When returning, you have to take it easy. The first week is going to be hard, the second week is going to be pleasant, and the third week is going to be fully active. Create habits will reflect your progress and bring you ahead.

2. Consider nutrient sources 

When thinking about nutrients, we start with the macronutrients: protein, carbohydrate and fats.  Ensuring we get these from whole foods, and plenty of fruit and vegetables, should mean that we are getting the micronutrients as well. However, when on the move, it’s important to keep refuelled with the right snacks.

José says: For any medium- to long-distance ride, you should be refuelling during your cycle. That first hour of activity is imperative, and every 35 minutes your body needs to replenish that fuel so don’t be afraid to organise stops to pull over and take a break.

A sudden increase in exercise volume and intensity results in a greater requirement for antioxidants, which is why American pistachios are a convenient, portable riding snack packed with antioxidants, such as Carotenoids, Lutein and Zeaxanthin.

3. Stay hydrated!

Yes, it might seem obvious, but keeping hydrated when out on the bike is imperative. Dehydration can not only impair performance, but slow recovery. The great thing about cycling is that a rider can drink whilst enjoying their exercise.

José says: Even on the shortest of rides, don’t wait until you’re home to re-hydrate. Always bring a bottle of water that can be sipped on whilst riding, and don’t be afraid to pull over to take a swig. Hydrating your body is a 50% of your success…

4. Do the right thing after you ride 

The body has a constant demand for energy, and during/after exercise this demand goes up. It’s important to replenish yourself with food that has the right nutrients, and a balance of proteins, complex carbohydrates, and healthy fats.

José says: Snacking on foods such as pistachios near the end, and after your ride can be a great contributor for protein, with each serving providing 7 grams of complete protein. Not only this, but they are packed full of antioxidants as well as healthy fats and electrolytes, such as potassium.

You certainly shouldn’t stress your stomach with big meals during your ride and after, but instead focus on healthy snacks such as American pistachios, which have a brilliant balance of necessary nutrients to keep you fuelled before, during and after training.

All in all, José’s advice centres around one key facet: listen to your body. Everyone is different, but taking heed of the above pointers will lead you down the path of being on the best form again, thriving on the bike in the summer months.

Notes to editors

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