Refuelling

Race Day Fuelling

The biggest limitation to any race is lack of fuel, it doesn’t matter how hard you train, if you don’t fuel properly on the day you won’t perform at your best. It amazes me how many riders I see fall at the first hurdle, it’s such an easy thing to get right, don’t let it be you! Practice the following before you get to an important race!

Your race day fuelling begins at least 24 hours before you stand on the start line. Things to consider:

• Glycogen Loading – In the 24 hours leading up to your race, eat carbohydrate rich foods and drinks with each meal and snack. Aim to total 4-5 grams of carbohydrates per pound of body weight during this day. For a 150 pound athlete, this means 600-750 grams of carbohydrates or 2400-3000 calories of carbohydrates. This can add up quickly if you drink fruit smoothies and energy drinks along with your meals.

• Fluids – Drink often, but don't force it. Energy drinks and fruit juices make ideal day-before drinks as they can boost your carbohydrate intake and often include electrolytes to maintain your electrolyte balance.

• Sodium – If you are an athlete prone to cramping or weather conditions will be hot/humid, consider sodium loading. Eat salty foods, take some electrolyte capsules and drink energy drinks.

• Fibre – You need to know what your body needs and give it just enough. I would avoid big salads and any foods high in fibre for lunch or dinner the day before your race.

Race Breakfast:

If your race is very early eat an extra portion of carbohydrates the night before. Before going to bed maybe 2 slices of toast and jam or cup of semi-skimmed milk with 2 low fat biscuits. The morning of the race choose a small snack first thing, high carbohydrate, avoid fat, protein or fibre, this could be:

• Half banana and 1tsp honey, or
• 2 slices white toast with jam or honey, or
• Energy bar or drink

3h before event - Suitable breakfast would be:

• Large bowl cereal or porridge with semi-skimmed milk and 2 tsp honey
• 1 med banana
• 100ml natural yoghurt
• 2 slices white toast
• 2 tsp jam
• 250ml fruit juice

1h before - Something palatable and rapidly absorbed containing around 250g CHO

• Energy bar or
• Handful of raisins or
• Small banana or
• Sports drink

Things to remember:

• Eat 1 gram of carbohydrate per pound of body weight with your pre-race breakfast. For our 150 pound athlete, that means 150 grams or 600 calories.
  

• Choose foods and drinks that have worked well for you in many practice races.
  

• Focus on carbohydrates for breakfast and avoid fats. Some athletes find that a little protein can make their fuel last longer. It can also lead to stomach upset. If in doubt, skip the protein.
  

• Fluids – drink as soon as you wake up with the aim of dehydrating. Stop drinking 1-2 hours before your race so that you don't start the race with a full bladder. 10 minutes before your race, "top up your fluids" with a gulp of energy drink.
  During the race:
  

• For races longer than 60 minutes, you will benefit from in-race fuelling and fluids.
  

• Start early with your fuelling – within the first 15 minutes. Set your watch to beep to remind you.
  

• Average 30-60 grams of carbohydrates per hour during your race. These can be exclusively in fluid form if you have stomach issues. Always follow gels, bars and concentrated drinks with some water.
  

• Have something easy to find, open and ingest. Open bars ready, cut a banana in half.

• Avoid foods high in fat, protein or fibre, suitable foods might be:
  
  Bananas
  Raisins
  Jam or honey sandwiches with white bread
  
  

• Drink every 10-15 minutes throughout the race. With each drinking opportunity, your job is to "know" what your body needs. It may need a small sip, or it may need more. By drinking often, you can keep up with your needs. Don't over-drink – be perceptive. Weather and pace may have changed your fluid requirements from previous experiences. Be open to this and give your body what it needs, no more, no less. Commercial sports drink of 6-10%CHO content will rapidly supply fluids but homemade sports drinks are just as effective,

• Diluted coke

• Fruit juice diluted with equal parts of water

• The higher the CHO content of the drink, the rate of absorption falls. Above 10%, delivery rate is too slow for competition, below 6% volume required to provide energy impractical

• If very hot, 2-3% solution and food may be better, faster absorption of fluid for re-hydration

• Sodium and electrolytes – if you are prone to cramps or will race in hot, humid conditions, add some sodium capsules according to the manufacturers directions. Take these with water.

• Train the stomach to tolerate larger food and fluid loads during exercise by starting with a smaller amount of food in the stomach and building to being able to ingest larger amounts during training.

Post-race:

Although you may not want to, try to have a recovery drink within 15 minutes of your race. This drink should include fluids, 50-100 grams of carbohydrates and some sodium. Repeat this drink or begin adding solid foods at regular intervals for two hours after your race. Proper recovery nutrition can slash the number of days that you will need to recover from this racing effort.