Need advice on eating, drinking during races

[Trubie]

I want to find out about what and when to eat before and during a race.

Currently I try and eat some yoghurt more or less 90 min before the start, a banana maybe 20 min or so before the start.

Then I take a jungle energy bar with me for the race, and try and eat some of this after 60, 120 min

I drink water & Biogen - Cytogen during the race.

I take a gel, Fit Super Goo or GU Energy gel approx 20 km from the finish.

 

Is this the way to go?

Or am I missing a trick?

 

Thank you in advance

[Trubie]

BUMP

[Slowbee]

Numbie, do you also take all this stuff before you go on a training ride ?

 

 

[Trubie]

Only if its a long 3hr plus ride

normally during the week, the 40-50 k stuff early morning, just water

[Slowbee]

do you ride for 3 hrs on race day ? and do you race on race day or do you try and do the same thing that you do during training ?

 

I am asking cause I never used to use stuff during training - got told you need to train your body for race day - so what you do in training you must do in a race.

 

 

 

[Trubie]

Ok let me give you the gorry details.

I have only finished my last two races sub 3, Fast One and Emperors. (2:40 's), so slightly less than 3 hrs. This weekend with Ride 4 Sight , planning for a 3:15.

Belive I actually race - based on my own ability etc, I ave in training +/- 33, last two races was 37.

I try to simulate the race by eating and drinking on the long rides as I would during the race. Its all very new so I am experimenting at the moment to see what works , what doesnt. Eg for Emperors I did not cycle for 3 days before - experiment did not work - I think. My legs were feeling heavy and I even felt tired during the first part of the race.

 

[Guest Agteros]

What to eat depends on what you can stomach...

 

I cannot eat high volume foods directly before or during a race/long ride. So I normally have Pronutro as breakfast, wash it down with coffee. Jungle Oats might be a better option for most people...?

 

I then have an energy bar (or 2) leading up to the race, and during the race I'll take some  energy supplements. I have Energade in 2 bottles, and take water sachets at the water points where/when I can (on the go on the MTB)

 

Oh yeah, and the very salty (hypotonic?) drinks give me 'orrible cramps.... but others swear by it. Some people take a few bananas with them on the ride, but I think they are 'nanas.

 

Try what you fancy, and stick to what works. Complex Carbs (potatoes etc) will sunstain their energy unload over a longer period than sweet sugary stuff, but have you seen somebody cycling with  pockets full of baked potatoes?

 

And apparently you should stay away from fatty stuff before the time, and load up you glycogen stores over the preceding 3 days...

 

Or go see a dietician, and if you do not know of one in your area, have a look at https://www.discovery.co.za/contentSources/logged_out/pdfs/dieticians_list.pdf

 

[Slowbee]

ok, so then you need to be looking at your sugar stores, carbs over the long term, and your glucose precursors for race day.

 

I would say that you have ot pretty much sorted.

 

I follow the same as you, except I have oats with the yoghurt, and have two gels during the race. I also use a energy drink and water. I usually try to alternate drinking a sip or two of water and then an energy drink.

 

 

 

[Trubie]

Thanx Agteros and slowbee, I will take the advice and try out different things to see what the winning recipe is.

At least at this stage it seems not to far off the point.

 

[Guest Agteros]

Forgot to add that all the carbo-loading and sachets etc are all a moot point for short races.

 

You have enough energy available for about 1H40 to 2 hours of cycling, after which your internal stores run empty, and the topping up before and after that becomes an issue.