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Nutrition leading up to a long race.
Guys looks like I've been roped into Capitol Punishment.
What's the general consensus about what to eat leading up to and just prior to an event like this...and indeed during.
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and before anyone says it, yes they are posts about Road Races, however they are about 3 Peaks and the Warnie/Grafton which are 3 of the hardest races in Oz. The posts will give you a good idea about tapering and how to Carbo Load properly as well, according to the AIS.
http://www.cyclingtips.com.au/2012/03/3-peaks-ch...
http://www.cyclingtipsblog.com/2011/10/nutrition...
http://www.ausport.gov.au/ais/nutrition/factshee...
"It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%."
Thanks for the reply but seriously I don't think it's worth it...I'm not trying to win or anything just not die before the end.
In all seriousness, that quote was referring to the elite atheletes. For real humans like you and me the Carb loading will mean that you can last for longer before your body runs out of stored energy and crashes.
After learning the hard way at the previous Highland Fling, for last year's Capital Punishment I took the approach that gels are cheap so I jammed plenty of them (2-3 an hour), used lots of Powerade in my drink and threw down lots of lollies at the 2 feed stops I used. It was most likely too much but better to be safe than sorry. Lying on the side of the track crying like a baby is not a good look so I'd rather not do that again.
Hahahaha nice reply Dan. I see your point. I'll pack some extra Kleenex and hopefully cry tears of pure Powerade.!!
if you dont want too, was only trying to help and point you in the right direction so you can enjoy your race.
Get pissed the night before for all I care, but come crying on here saying your race was shirpt cause you ran out of food and hunger flatted and it took you 8 hours to complete the course. If your not interested in the information why bother making a post?
A great question! Thanks for asking ... for all of us.
This is my first 100k race, so winging it a bit. (Done several Half-Ironmans' before. Does that count?)
I'm planning on pasta- and rice- loading up to the Thursday night, then having a lightish Friday evening meal. (Don't want to start feeling stuffed. Literally stuffed, I mean.)
Saturday's breakfast a banana and toast with jam, coffee and 750ml gatorade.
For the ride: 15 GUs, 3L gatorade, 850ml water, gatorade sachets for topping up at refuel stations, 3 bananas, salt tablets. (Much more than I'd carry for a HIM, but they don't last as long.)
This is about what I used on the 110km Oaks/Andersons/back down ride two weeks ago. Remember the good 'ol days when it was sunny and we could ride the trails? Sigh ...
Felt good at the end of that ride, so hoping it'll be the same come the CP.
Of course, the challenge is finding the opportunity to eat all the stuff one carries! It'll be interesting to hear what other - more experienced - riders have to say.
I wouldn't be doing it more than one - maybe two at the outside - nights before the event. Found from experience that combining a taper week and lots of carbo loading just added kilos (yes, kilos) for no benefit on race day.
Just stick to your normal eating habits - maybe even cut back on the carbs a bit after the last workout on say Tuesday - then load up on the carbs the night before. Pasta is good
Done that way, yes there is a definite benefit. Maybe it doesn't really show on the clock for us punters, but it makes a *substantial* positive difference to how much I enjoy the event: I'm a lot more comfortable.
noth'n wrong with a few coopers pale ale's (or sparkling ale) a glass or Red and some simple food the night before, not a massive meal or something like a curry.. then I plan on 300kcal per hour during the race combined with electrolytes and a bottle per hour, I'm not winning races but these days I finish pretty fresh and with a smile on my face.
unless I was at the pointy end, there's nothing special I would do in the days before ( nutrition wise) and apart from not climbing hills or doing any long stressful rides (any ride that would have me sore when riding the next day) in the 2 days before an event.. then this would generally be enough taper for me, but everyone's different.
of course if your not used to riding 5-7 hours punching out decent kilometers/climbing then your going to hurt regardless.. so just keep the kcals (protein and carbs), fluids coming in at a sensible pace and you should survive..
2-3 gels an hour.. thats a lot of em over 6+ hours! I'd be packing some bog roll as well?
I find something that's got a mix of carbs and protein works for me on enduro rides, gels work great at places like the mont for short fast energy bursts and used in moderation on longer rides.
The nutritional needs and strategies are a bit different. I'm assuming that having been "roped in", you're not intending to be up the pointy end, but are more interested in survival strategies.
I try to get a pasta-based meal in the night before, and ease up on the red wine. Breakfast is also usually mainly carbs - some weetbix and toast with some coffee. Plus some magnesium tabs to help ward off cramps. If I'm camped at the Fling, a latte, a bacon and egg roll and some pancakes. Maybe a Ride bar before the start.
I usually find I can go for 2 hrs without much other than water. So a 50, which takes me 2.75 to 3.5 hrs requires little more than a few gels and maybe some electrolyte if the weather is hot.
A 100 is a whole 'nother story, as I need to get something a bit more solid than gels into me for the 7 to 8.5 hrs it takes me to get around. If you're too far back, the supplies at the feed stations can get a bit thin, so you need to take something like a sandwich or two, or my preference is banana cake or banana bread. Easy to digest and sits OK in the stomach.
I top up the food intake with maybe 1 gel in the first 50 and more (as many as I think I need / can digest) in the back 50.
With fluids, make sure you take some solid pulls on the hydration pack or bottles, as just sipping doesn't necessarily ward off de-hydration. And make sure you top up at the feed stations as required. Using an electrolyte drink in the hydration pack or bottles can meet some of the carb needs as well as hydration, but it can get a bit hard to take when it's warm.
Not saying these are "rules" but if you can work out your needs and make sure you pay attention to meeting them, hopefully you won't "blow up" from insufficient nutrition. Insufficient training is, of course, another matter....
Hey Logan,
Calm down mate....I am very interested in and very appreciative of any help or comments from people on here.
It's just that as a weekend warrior a 2 or 3% difference in my times isn't all that important.
Obviously I want to make my ride go as easy as possible but it all seems like a lot of faffing about before hand for not much benefit.
I'll go with the Gu's and Powerade and bananas approach on the day.
And if I didn't already say it thanks to everyone for the replys.
nice temper tanty Logan hahhahahhahahh!
Great tips guys, thanks. Just to complete the catering, I'm going to toss in the suggested sandwich, for something more solid to feed on.
So, how does this 'Ice Break' stack up? It doesn't look too bad for a 'race drink' to me! I weigh 74kg, so those carbs are spot on.
This is for a 750ml bottle...
Energy - 2124kJ
Protein - 25.5g
Fat Total - 12g
Fat Saturated - 7.5g
Carbs - 73.5g
Sugars - 71.4g
Sodium - 444mg
Calcium - 924mg
... supposedly intereferes with protein uptake according to The Mountain Biker's Training Bible
http://www.smh.com.au/lifestyle/diet-and-fitness...
One word, pancakes. No carbs taste better! Oh, except maple syrup.
So...two words, pancakes and maple syrup! Oh heck, that's three words...now it's getting complicated.
Just make sure you eat them at least a couple of hours before exerting yourself and combine with fluid (coffee works well) to maximise the carb uptake. I put our excellent team result in the Mont solely down to feeding them pancakes before heading out. It had nothing to do with their prep., fitness, natural abilities etc.
And don't forget the bacon. For the sodium levels, you see.
Alison at healthinteractive.com.au is a nutritionist / sport scientist who has done stints in Europe with some of the top Aussie TDF racers and Olympic cyclists.
She practices locally out of Balgowlah and Mosman and knows her stuff.
Doesn't only work with top athletes, (helps executives, mums, kids whatever).
So guys thought I should just let you know how this went for me..given it was my first MTB race ever and all that.
Well the week prior to the event plans changed and I had to drop out. Did no riding whatsoever when normally I ride about 20kms six days a week.
On the Thursday finally got out and did a leisurely Terry Hills Long Track and back with my wifey.
On Thursday night plans changed again and I was back in!!
Friday night went out looking for a giant pile of pasta to eat and failed miserably and ended up with risotto....so far not so good.
Sat morning had a couple of bananas for brekky and a goo just before the off and a backpack full of Endurance which I had been sipping all morning.
Went into the 50% group with my mates and set off at the same or slightly faster pace than the rest of the group.
Got held up a bit in the Pines but managed to overtake a few all the same.
Got to the untimed section feeling like I should have gone off harder and waited for a few mates while I had another banana.
Used all the time in untimed section and had another goo just before getting back into it.
One more goo at the feedstop and about 20 snakes and that was it.
Got to the Stromlo climb and felt like I had tons left so got my head down and overtook a bunch of people on the way up( one guy who was cramped up at the side of the track) and a few on the way down.
Waited at the top for a mate for a few minutes too.
Drank about 3 litres of Endurance over the race and finished in 2.54.
At the finish I felt like I had tons left and realistically could easily have knocked 5 mins per hour off the time and probably more if I'd put my mind to it.
I could really feel the goo's do their thing when I took them but never once felt like my energy was lacking or my legs were tiring.
So overall happy to have finished in such good shape but slightly disappointed that I didn't give it more throughout....track knowledge I guess.
Next year I'm aiming to do at least 20minutes quicker and possibly more if I'm still in the same shape as I am now.
I did feel that I got the nutrition about right even though I was just guessing when to take stuff and really it came down to when my hands were free.
Roll on next year...er....if you forgive the pun!