Select the best foods for your ride. Strive for optimal calorie consumption: 70 percent carbs, 20 percent fat, 10 percent protein. Not only will this formula provide optimal energy stores, it will prevent: heart disease, many cancers, hypertension, diabetes, eye disease and hormonal laziness.
Food values complex carbs. Amount – grams
Amount Food Cals. Carbs. Protein Fat
1/2cup white rice 103 22 2 0
1/4 cup brown rice 106 22 3 1
1 med. baked potato 145 33 4 0
1 rice cake 35 8 0 0
1 cup oatmeal 14 23 6 3
1 cup popcorn 23 5 1 0 0
1/2 cup yams 79 19 1 0
1 slice whole bread 70 12 3 1
1 cup pasta 200 40 7 0
1-1/3 cup special k 111 21 6 0
Food values simple carbohydrates. Amount – grams
Amount Food Cals. Carbs. Protien Fat
1 med. apple 81 21 0 1
1med. banana 105 27 1 1
3med. apricots 51 12 2 0
1/2 grapefruit 37 10 1 0
1 naval orange 65 16 1 0
1med. peach 37 10 1 0
1med. pear 98 25 1 1
1 cup strawberries 45 11 1 1
1tbsp fruit jam 50 13 0 0
1tsp sugar 13 4 0 0
Food values fibrous carbs. Amount – grams
Amount Food Cals. Carbs. Protein Fat
1/2 cup broccoli 23 4 2 0
1med. carrot 30 7 1 0
1cup cabbage 16 4 1 0
4 asparagus 17 3 2 0
1/2 cup cauliflower 15 3 1 0
1/2 cup cucumber 7 2 0 0
1/2 cup corn 89 21 3 1
1/2 cup green beans 22 5 1 0
1/2 cup mushrooms 21 4 2 0
1med tomato 21 5 1 0
1/2 cup peas 67 13 4 0
1/2 cup squash 39 9 1 1
Food values proteins Amount – grams
Amount Food Cals. Carbs. Protein Fat
3.5oz. chicken 173 0 31 5
1large egg white 16 0 3 0
1large egg whole 79 0 6 6
3.5oz. lean beef 250 0 25 16
3.0oz. shrimp 84 0 18 1
3.0oz. tuna in water 111 0 25 0
3.5oz. turkey 157 0 30 3
3oz. swordfish 132 0 22 4
1cup kidney beans 208 38 13 1
3oz. atlantic cod 89 0 19 1
3oz. halibut 119 0 23 3
3oz. crabmeat 90 1 20 2
1cup cott cheese 164 6 28 2
8oz. skim milk 86 12 8 0
1/2 cup tofu 182 5 20 11
Food values fats Amount – grams
Amount Food Cals. Carbs. Protein Fat
1tbsp olive oil 124 0 0 14
1tbsp sunflower oil 120 0 0 14
1tbsp vdo’s oil 135 0 0 15
1oz. walnuts 182 5 4 15
1oz. pumpkin seed 154 5 7 13
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For More On Cycling In The Fraser Valley And Beyond Check Out Bicyclelane.com
Two Other Great Cycling Sites:
Cycling Organizations:
Fraser Valley Mountain Bike Association
Gary Harder
604-853-4563
bgharder@shaw.ca | www.fvmba.com
Bike Brewery
Justin Bryans
2 -33147 South Fraser Way
info@bikebrewery.com | www.bikebrewery.com
Cycling British Columbia
Keith Ryan, Chief Executive Officer
604.737.3164
keith@cycling.bc.ca | www.cycling.bc.ca
Canadian Cycling Association
Steve Lacelle, Chief Operating Officer
613.248.1353 ext. 2601
steve.lacelle@canadian-cycling.com | www.canadian-cycling.com
Lifecycles
Harv
604.859.2453
info@lifecyclesbikes.com | www.lifecyclesbikes.com
Wentings Cycles
Peg Wenting
604.826.1411
pwenting@shaw.ca
Abbotsford Cycling Facilities:
Downes Bowl
Blueridge and Townshipline Roads
challenging terrain | spectator capabilities
Ledgeview Mountain/McKee Peak
Clayburn, McKee Road
In the proces of becoming parkland | In Development | many popluar trails | Rides Range from Challenging to Extreme | Please do not trespass onto private land | VIEW MAP
Sumas Mountain
Lower Sumas Road to Batt Road
FVRD Park & Crown land | Numerous Trails that vary in difficulty level including the KnobGobbler an officially approved trail | New Renovations | Technical Features
For a complete look at Cycling in Abbotsford Click Here.