Fuelling for Race?
Discussion
Looking for advice from experienced racers on what a rider should take to eat, in back pocket, on a 50 mile hilly race? (1000m climbing)
Son doing his first open road race this coming weekend. E,1,2,3
P.s.unfortunately he doesn’t like gels
Thanks!
Son doing his first open road race this coming weekend. E,1,2,3
P.s.unfortunately he doesn’t like gels
Thanks!
Edited by Get Karter on Monday 28th February 22:20
it's completely different for each rider and depends on many many factors. one would assume he has trainign runs of similar length/duration/intensity and can recall what he ingested.
However for 50 miles you are talking about only 2-3 hrs therefore a carb heavy meal the night before, porridge an hour or so before and a carb drink in one water bottle (if he can't stomach gels) with water in another.
However for 50 miles you are talking about only 2-3 hrs therefore a carb heavy meal the night before, porridge an hour or so before and a carb drink in one water bottle (if he can't stomach gels) with water in another.
Can't find the article now, but I saw one showing how abstaining from caffeine for something like 2 weeks before hand then taking it at the activity gave, I think it was, up to 5% benefit. Seemed a big chunk for little effort to me...
And a few Jelly babies, little and often?
And a few Jelly babies, little and often?
Edited by snobetter on Tuesday 1st March 10:51
I heard this on the GTCC podcast, for breakfast have rice instead of porridge. It's got the carbs for fuelling and with the water it absorbs while cooking helps hydrate you too. I recall GT added Sriracha sauce for flavour. I have tried it and it's ok and I did feel like I had to drink less for the first hour or so of my ride.
Also another tip I got from a nutritionist was to have rice instead of pasta as it reduces the chances of feeling bloated. I guess some folk will be unaffected by that.
For on the move, bananas are good. Or Torq energy chews, I used them while on hols in Tenerife recently and they kept me going.
Also another tip I got from a nutritionist was to have rice instead of pasta as it reduces the chances of feeling bloated. I guess some folk will be unaffected by that.
For on the move, bananas are good. Or Torq energy chews, I used them while on hols in Tenerife recently and they kept me going.
Decent meal in the morning, then something every 20-30 mins during the race after the first 45-60 mins was my go to . Tbh he would do well to get to like gels as they’re easily the most easy thing to eat during racing conditions. But things like shotblocks etc are all the same thing in different form.
I’ve done many races of that length up to around 95 miles and the above strategy always worked ok, on the longer ones I’d try and take a couple of bars too just as variety (SIS ones I liked) as usually there were periods of ‘chill’ in longer races.
Two bottles and the second being a carb/electrolyte thing would also be good. No need in the first bottle probably I’d have said.
Often I’d have a Pulse gel as a final kicker / before a shirt race but best not to test a caffeine/beta a gel in a race for the first time ever tbh
I’ve done many races of that length up to around 95 miles and the above strategy always worked ok, on the longer ones I’d try and take a couple of bars too just as variety (SIS ones I liked) as usually there were periods of ‘chill’ in longer races.
Two bottles and the second being a carb/electrolyte thing would also be good. No need in the first bottle probably I’d have said.
Often I’d have a Pulse gel as a final kicker / before a shirt race but best not to test a caffeine/beta a gel in a race for the first time ever tbh
mikecassie said:
I heard this on the GTCC podcast, for breakfast have rice instead of porridge. It's got the carbs for fuelling and with the water it absorbs while cooking helps hydrate you too. I recall GT added Sriracha sauce for flavour. I have tried it and it's ok and I did feel like I had to drink less for the first hour or so of my ride.
Also another tip I got from a nutritionist was to have rice instead of pasta as it reduces the chances of feeling bloated. I guess some folk will be unaffected by that.
For on the move, bananas are good. Or Torq energy chews, I used them while on hols in Tenerife recently and they kept me going.
Agree that rice is more easily digested on the morning of a race than pasta or porridge. Rice pudding with fruit and chocolate powder is a good pre race breakfast if you can't stomach boiled rice and will release energy faster.Also another tip I got from a nutritionist was to have rice instead of pasta as it reduces the chances of feeling bloated. I guess some folk will be unaffected by that.
For on the move, bananas are good. Or Torq energy chews, I used them while on hols in Tenerife recently and they kept me going.
We use Nduranz products and their Nrgy Unit drink is very carb heavy and a few bottles may see him through coupled with a pocket full of his favourite sweets.
A good build up of meals in the days before a race will help lots.
Thanks for the suggestions everyone. I know it’s a short race for adults but this will be my son’s longest race as he is a first year Junior. Previously he’s just done 40 minute crit races, short TTs and hillclimbs.
He’s done longer training rides, even a couple of 100 milers, but never at race intensity.
It’ll be a learning experience.
To answer the q about where one can find such a hilly short race: Aberdeenshire
It’s actually a ‘mini stage race’ with a 5 mile hillclimb in the morning before the 50 mile hilly race.
He’s done longer training rides, even a couple of 100 milers, but never at race intensity.
It’ll be a learning experience.
To answer the q about where one can find such a hilly short race: Aberdeenshire
It’s actually a ‘mini stage race’ with a 5 mile hillclimb in the morning before the 50 mile hilly race.
As others mentioned, totally subjective. That distance and elevation is a typical ride for me in The Lakes. I'm 186 cm, and 94 kg, the average power over that distance might be 225 FTP.
I'd have a medium-sized Chia Charge bar, banana and one 750 ml of water mixed with Tailwind for fuel. The essential item is Tailwind, and I could manage without the solid fuel and have two 750 ml water bottles with Tailwind - https://www.tailwindnutrition.co.uk/. Tailwind contains electrolytes and calories. You could also bring 1-2 Cliff Blocks (gel bar) too, and they have caffeine and caffeine-free versions - in case you start to feel fatigued.
Also, consider a good mix of nutrients, protein, and carbohydrates post-race recovery. Tailwind does a great recovery powder you can mix with milk or substitute.
For Iron Man and ulra trail events, I use a Supersapiens App with Continuous Glucose Monitor. It shows your glucose level in real-time (via a data field on your watch or bike computer). Then, you can start to trend and fuel accordingly.
Just as important is your pre-race/workout meal...
I'd have a medium-sized Chia Charge bar, banana and one 750 ml of water mixed with Tailwind for fuel. The essential item is Tailwind, and I could manage without the solid fuel and have two 750 ml water bottles with Tailwind - https://www.tailwindnutrition.co.uk/. Tailwind contains electrolytes and calories. You could also bring 1-2 Cliff Blocks (gel bar) too, and they have caffeine and caffeine-free versions - in case you start to feel fatigued.
Also, consider a good mix of nutrients, protein, and carbohydrates post-race recovery. Tailwind does a great recovery powder you can mix with milk or substitute.
For Iron Man and ulra trail events, I use a Supersapiens App with Continuous Glucose Monitor. It shows your glucose level in real-time (via a data field on your watch or bike computer). Then, you can start to trend and fuel accordingly.
Just as important is your pre-race/workout meal...
I think with a 2 hour race he can afford to experiment a little. Does he tend to eat a lot or a little on the rides he does now? The above ideas all seem good, having a decent meal but trying not to overeat is important.
Also consider the practical element of food thats quick to get at/open/eat as well as digest. I've trained and raced on some bars which have taken what seems like an age to chew through, not ideal if there is an attack and you have a mouth full of food! Shame about gels but they're not for everyone ... there are some nicer options though ... I forced SIS gels (vile) down me for ages before I realised there were more palatable options.
Also consider the practical element of food thats quick to get at/open/eat as well as digest. I've trained and raced on some bars which have taken what seems like an age to chew through, not ideal if there is an attack and you have a mouth full of food! Shame about gels but they're not for everyone ... there are some nicer options though ... I forced SIS gels (vile) down me for ages before I realised there were more palatable options.
JEA1K said:
.. I forced SIS gels (vile) down me for ages before I realised there were more palatable options.
Haha yeah. I use High5 electrolyte tablets and used the berry gels too, but disgustingly sweet but i suffered. Then I had a few free citrus flavour ones given to me and my world was changed, if only I'd not been a tightass and bought other flavours to try. LolI've done lots of long distance TTs (never done a 24 hour but plenty of 12s and 100s) and certainly have found Torq to be the most palatable don't have the artificial sweet sickly taste of other products. Bars are worth testing in advance I like the chewy versions as easy to eat on the go, some you feel as if you are expending more calories chewing them than you are taking in.
Get your bottle right, make to the correct instructions according to weight and remember to drink regularly (easy to forget on cooler days).
And nothing beats a Jelly Baby!
Get your bottle right, make to the correct instructions according to weight and remember to drink regularly (easy to forget on cooler days).
And nothing beats a Jelly Baby!
TheDrownedApe said:
JEA1K said:
.. I forced SIS gels (vile) down me for ages before I realised there were more palatable options.
Haha yeah. I use High5 electrolyte tablets and used the berry gels too, but disgustingly sweet but i suffered. Then I had a few free citrus flavour ones given to me and my world was changed, if only I'd not been a tightass and bought other flavours to try. LolTried another branded gel the other week during a Zwift session and cramped badly, and for several hours after. Barely made the session.
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