I don't race bikes, but I do running races - from 5Ks to Half Marathons, plus the occasional sprint tri. I do pretty much what SaraCycle does - a protein of fish or chicken, rice or pasta, and a veggie.
I know alot of people stay away from high fiber foods the day before a race in order to avoid gastric issues, so you might want to keep that in mind, too.
"God gave you your body as a gift, so you should take care of it." - My Mom
I have tried tracking them before, but decided that on days of long rides/ racing, it is a mute point. You know after riding awhile the needs for your body. The key in cycling is to keep yourself replenished with what you need, nutrient and hydration wise. The Hammer nutrition newsletter has lots of information in it. I would say, about everyone I ride with does a recovery drink of some sort after the ride. It helps for not being sapped the next several hours or next day of energy.
Pounds lost: 30.0
Fitness Minutes: (25,816) Posts: 82 11/21/10 9:30 P
SARACYCLE, Do you track the hammer gels and nutrition drinks? If I count those today, I am way over my nutrition goals for the day. I consumed 650 calories of gel, accelerade and a Gatorade recovery drink today and burned about 2100 while racing
Thanks for the encouragement on my race. It turned out to be about 18 miles...1-12mile lap and a 6 mile half lap. I felt pretty strong(for a 61 yr old) and kept a good pace for myself. Racing in a 50-99 age group, there were a lot of experienced racers that had much faster lap times than I did. I had hoped to be under 1 hour on the 12 mile lap, and I did it! I ended up next to last, and if I wanted to, I could focus on that instead of the fact that I am out there doing it, that I finished the race, and that I accomplished my goal of under one hour. I think that I'll take a glass half full today! Thanks again! PS Haven't got any pics yet:-(
For dinner I tried a Chicken Curry recipe that I found on Spark website with some brown rice with some fresh fruit. I will probably do some oatmeal w/ walnuts and apple in the am before I head out to the race. I will bring some Hammer gel, simply because I have found that it helps with cramping in my legs and down here in Florida, I can bonk pretty easily. Since it is my home track and I am a member of the club that builds and maintains the trails, I will do a sweep lap after the race is over to pick up debris and remove any tapes and signage. So I am looking at 25 miles by the end of the day, with only 12 at race pace. Thanks all for your feedback. This is my only actual timed race for the year. I set this goal for myself three years ago(before Spark!)to compete in this one event. I am happy to say that since I found SparkPeople, I am 7 pounds lighter and somewhat stringer from my fitness program. It's not so much about the racing as it is about the fun. I will also enter a 35/50 mile event in February: www.swampclub.org/croom35_50.htm I did the 35 mile last year...going to try for the 50 this year. I will post my results here tomorrow. Thanks again.
This works for me and I got the information from a professional bike trainer. On the night before, have a dinner of white rice -1 cup(carbs), protein- baked fish or chicken, and a good serving of a vegetable, aka. broccoli or whatever works for you. On the day of an event, I usually start with a slice of toast whole wheat bread, peanut butter (natural) and 1/2 a banana, milk (coffee if it is morning). That has helped me on road rides and an 11 mile mountain bike ride. I needed nothing else. If I need to on rides, I have a pack of Jelly Belly's for the extra electrolytes and plenty of water. Have a great mountain bike ride.
Not a mountain bike sort, but on my longer road trips (40+ miles) I prepare with a bowl of oatmeal and an apple. Doubt that what you eat beforehand will be that significant, but you will probably need some sort of carb drink or whathaveyou later on. I've heard that a Coke does a lot to avoid bonking and remember my one experience of early bonking on one ride where I shied away from carbs. Grabbed a Coke, a regular sugar Coke...what a weird thing THAT was! Nailed my bonk headache flat! I've heard good things about chocolate milk as well.
I don't think one really needs all those newfangled gels & such...but that's just my keep-it-simple preference.
I am racing in a 12mi MTB race this Sunday, and am at a loss as to how I should eat in preparation. Should I disregard my nutrition goals and go for the carb load. Or eat on plan as best I can and use gels & energy drinks? Anyone got any experience they would like to share?
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