Preparation
The key for pre race nutrition is to have well stocked energy and fluid stores. It is recommended that cyclists have a low fat, carbohydrate rich meal 4 hours before the race and a snack 1-2 hours before the race begins. Drinking water prior to a race is vital to ensure you are well hydrated.
During the Race
Nutrition
In order to limit fatigue cyclists need to top up glycogen stores throughout the race – as the body can only store enough for 1 hour of exercise. A carbohydrate intake of 30-60g per hour is recommended, with Winners Energy products being a perfect source.
Mental
Brain cells require twice as much energy as any other cell in the body and can only utilise blood glucose as fuel. Therefore cyclists use gels and chews to continuously top up blood glucose levels, ensuring mental fatigue does not occur and concentration remains high whilst competing.
Recovery
The immediate 20-30 mins after the completion of a race is vital for a cyclist’s recovery – during this time the body can absorb and store energy at 150% the normal rate. Consuming foods at a ratio of 3:1 carbohydrate to protein is recommended to achieve maximum recovery – replenishing energy stores and helping muscles repair.
