RACE DAY FUELLING
How to get that nutritional balance right in the build-up and during your event
“YOU DON’ T JUST SWEAT OUT WATER, SO INCLUDE
AN ELECTROLYTE PRODUCT IN YOUR BOTTLES”
A typical race-day nutrition regime for an elite rider looking to conquer the demands of a signature endurance event begins days before the race with a steady intake of carbs and nutrients, ideally via proper meals. On the race day itself, breakfast – often featuring low levels of fats and fibre – needs to be eaten around three to four hours before the start. A second meal – a booster of slow-release energy and fluids – may be taken around 30mins before the start.
Striking that balance between ensuring you have the fuelling you need for the duration and intensity, while not disrupting the digestive system and triggering some dire consequences in the process, is all-important.
“Nutrition is crucial to cycling performance,” says pro coach Liam Holohan, “yet it can often be confusing with contradictory information out there.” Below, Liam gives us the pro’s nutritional plan, aimed at performance during an elite endurance event, but easily transferable to your own fuelling requirements for a sportive or long-haul ride.
01 CARB COUNTDOWN
“The goal on the day prior to the ride is to ensure your carbohydrate stores are adequate for the event to come. But piling your plate high the evening before isn’t an ideal move. A better strategy would be to ensure an intake of around six to 10g of carbohydrate per kg of body weight throughout the day.”
02 MACRO MEALS
“It’s not about eating more per se, rather adjusting the ratio of macronutrients you consume. You should reduce your fat consumption, eating meals and snacks focused on carbs. A simple evening meal of steamed vegetables, chicken breast and basmati rice might not sound exciting, but you can save the Michelinstarred meal for after you win the event.”
03 EARLY START
“Breakfast should just be about topping up your liver glycogen. The timing of this meal is important – ideally three-to-four hours before the start. Good pre-event breakfasts include porridge topped with a banana, berries, Greek yoghurt and a tablespoon of toasted nuts or seeds.”
04 THINK DRINK
“Don’t neglect your hydration, either. Sipping on a 500ml bottle, routinely refilled, in the build-up to the race should ensure you’re not starting the event already dehydrated. Heat and humidity play a massive role in hydration protocols and in routine conditions (not intense heat), it’s been shown that drinking to thirst is a more than adequate strategy; be mindful of this sensation. I would also include an electrolyte product in your bottles, as you don’t just sweat out water. ”
05 SADDLE SNACKS
“Even with your carb stores in place, they’ll become depleted as you ride, especially with more challenging elements, such as attacks and steep climbs. Look to keep a constant flow of energy coming in from the off, ideally aiming for up to 60g of carbs per hour. Some products, such as Torq, deliver around 90g per hour, which you might want to consider depending on the demands of the event.”
06 SOLID STARTS
“Many riders start out on solid foods – bananas, rice cakes and bars – before switching to gels and energy drinks as the intensity increases. It doesn’t really matter what form the carbohydrate comes in, as long as you’re properly hydrated. The important thing is that it’s a tried-and-tested source. Never use a new product on race day.”
07 FINISH DINNER
“No matter how well you fuelled and hydrated during the event, you’re going to need to top up your body’s reserves, especially if you’re riding a multi-day event. A recovery drink will hydrate you more effectively than water alone. Look for a product that supplies not only carbohydrate but also protein in the form of whey, as this will improve your muscles absorption of the carbohydrate.”