NUTRITION

There are three key variables that will determine the success and enjoyment of your sportive: gear, training and nutrition. We’ve already focused on the first two; now it’s time to chow down on the latter

Fuelling advice for your big ride.

The minutiae of a general diet is beyond the scope of this feature but you won’t go wrong if you follow the Healthy Eating Plate, created by nutrition experts at Harvard School of Public Health. This breaks down as half of your plate featuring vegetables or salad, but doesn’t include potatoes; a quarter of whole grains (carbohydrates) like brown rice; and a quarter protein – lean chicken and fish. Healthy oils like olive and corn varieties are recommended, while water’s favoured over sugary drinks.

This lays a solid foundation to maximise your training time. But as your sportive approaches, there are further rules worth adhering to in search of personal peak performance.

CARB-LOADING

In the week leading up to your sportive, it’s important to taper – reduce training volume – to arrive at the start line fresh and fit. You’ll also need to think about food intake.

“Carb-loading means increasing carbohydrate intake, from foods like pasta, potatoes and rice, which are stored in your body as glycogen,” explains nutritionist Emma Barraclough. “These help fuel you for longer.”

Aim to consume around 8-12g of carbohydrate per kilo of bodyweight, depending on ride distance. So for an 80kg rider, that would be around 640960g carbohydrates every day in the week leading up to the event. “10g would mean three carbohydrate-based meals in the day with carb snacks in between,” says Barraclough.

In theory, packing in the food might sound a Godsend to weight-watching

cyclists. The reality’s often different. “Many struggle with that amount when they’re cycling less because of tapering. It seems unnatural and can leave you sluggish. That’s why you can use carbohydrate drinks if needed.”

PRE-RIDE BREAKFAST

“When it comes to the big day, eat your pre-sportive breakfast around two to three hours before the off, aiming for 2g/kg body mass,” Barraclough continues. “That’s two servings – for example, porridge followed by toast. An energy drink along with a large serving of cereal or porridge is an option when looking to cut bulk.”

No matter how experienced you are, pre-ride is a nervous time. One common concern is that you’ve insufficient energy, tempting you to slurp down a gel, but don’t. The resulting sugar rush and insulin response will do you no favours until you’re working hard on the bike. As Barraclough says, “If you’ve carbloaded properly, there’s no need to take gels beforehand.”

AIM FOR 60G

Once you’ve started your sportive, you can end that gel amnesty. “Even with your maximum loading, you probably only have enough glycogen stores to last you about 90 minutes, but don’t wait until you’ve reached that point,” says Barraclough. “The longer you can preserve you own glycogen stores, the better you tend to feel. I’d suggest a gel or bar within 30-40 minutes and keep that regular feeding, so you’re hitting about 60g of carbs per hour.” That means one or two isotonic gels per hour plus whatever you’re drinking.

REAL-FOOD MENU

Quality, lab-tested sports nutrition from brands like SiS and Secret Training deliver optimum amounts of carbohydrates that your body can absorb, assimilate and then feed working muscles.

On a ride lasting anywhere up to eight hours, flavour fatigue can kick in so complement your sports nutrition with real food. A couple of options that are omnipresent in the professional peloton are jam sandwiches – ideally with white bread to cut fibre – and homemade rice cakes.

“But if you’re really pushing hard and shifting up the intensity levels, as you would on a stiff climb, we’d recommend a gel or drink as it’s readily available energy,” adds Barraclough.

AVOID INDULGENCE

Feed stations often resemble one of Henry VIII’s banquets. Unlike Henry, don’t let gluttony get the better of you.

“Cakes, sandwiches, jacket potatoes – there’s a temptation to overdo it. But you’ll regret it,” Barraclough explains. “Food in your stomach diverts blood from working muscles to aid digestion, so overeating will rob your muscles of vital oxygen. You’ll also cramp up because it’s a struggle for your stomach to digest when exercising.”

CAFFEINE BREAK

So you’ve fuelled nicely, your limbs are working with the efficiency of freshly lubed pistons but you’re still seeking that extra performance boost. It’s time for a caffeine hit.

“Caffeine’s a proven performance aid and works on many levels,” says Barraclough. Numerous studies have shown that caffeine increases power output, burns more energy from fat sources and even improves decisionmaking – appreciated when descending in a fatigued state.

Traditionally, it was thought that those who normally drink lots of caffeine should abstain when the sportive approaches, so that when you quaff a caffeinated gel during the ride, you’ll receive a bigger hit. More recent research has shown that’s not necessarily true. You still receive a psychological and physiological boost, it might just seem less perceptible than those who rarely drink caffeine.

Now you know how to deliver your own meals on wheels, practise your feeding strategy a few times in training, tinkering with amounts and products to suit. Happy grazing!

“Food in your stomach diverts blood from working muscles to aid digestion, so overeating will rob your muscles of vital oxygen. You’ll also cramp up because it’s a struggle for your stomach to digest when exercising.”