Racing Nutrition
I am someone that generally takes pride in my nutrition, I have a plan, I understand what works for me. I am studying a combination of science and sport nutrition and in my final semester at UNI. And you know what I found out at the Traka? You can still get it wrong.
If you read my blog on the event here you will understand that I had some pretty impactful navigation issues with my computer not charging the night before. What I didn’t account for was also how that would impact my fuelling strategy.
I no longer had a device at my fingertips to tell me the distance I was riding or how much time had passed. Given we calculate out intake to the hour, this is pretty important information. When you are in full trace mode and locked in you don’t think about it. You are so focused on racing, don’t loose the wheel and what comes next.
It was therefore not a surprise that come km 100 I was already feeling feeling very empty. Of the planned 7 gels I had intended to consume I had taken in just 3 at just over 4hrs of racing. Of 2 × 90g bidons, I had lost one and drunk the other.
So what was my planned intake?
0-100km feedzone (4hrs) = 480g / 4hrs = 120g per hour
2x bidons with 90g mix each
100-125km feedzone = 190g / 1hr = 95g per hour
2x gels + 1× 226ers High energy shot gel
1x water bidon
1× 90g mix bidon
125km - finish = 270g / 2.5hrs =108 g/hr = 110g per hour
1x cola
4 × 226ers High Fructose energy gels (one caffeine)
1 x water bidon
1 x hydration tab bidon w 35g mix.
That’s a stark contrast to what I actually did.
What would I do different next time?
It is pretty hard to think quickly on the fly, under pressure about how to still meet this plan and not put yourself into another issue, but there are ways.
I know the rough timing of the first climbs, and that when the first 3 were over that was 1.5-2hrs deep in racing So in theory I should have been through at least one bidon, and 3 gels. So I could use these as check points to taking in fuel. 1 climb, 1 gel, for example. I will take this as a learning curve to next races.
Aside from my mistakes though, what else do I do around racing, preparation and recovery.
Carb Loading
Before a long race like the Traka I will do a carb load. Brief summary, this is 8-12g per kg body weight of lower fibre carb options consumed 1-2 days before the race. Options like white bread, rice, pasta, canned fruit, rice pudding, english muffins, juice, sports drink, candy, energy bars and cereals top the list.
The aim is lower fibre, maximise your glycogen stores ahead of a high demanding longer event over 90min, and these options are the best options to meet those needs. Protein remains moderate but fats and fibre will often drop to ensure we can meet our maximum.
Pre race
Breakfast is some 3hrs before the start time, to allow for adequate digestion. This can feel a little rough on a race like Traka where the start is 7am, but we get it done. Breakfast follows a similar principle to carb loading, white, simple carb options. With my go-to choices being coco-pops, banana, white bread, jam and orange juice. Paired with a coffee and some Bulk Nutrients pre-workout to get me out the door.
Recovery
Not only after the race, but in the lead up, recovery is one of the most important components to make sure I can go again tomorrow. I look for protein to help repair my muscles and carbohydrates too replace what I have burnt. Riding long hours in the saddle can sometimes make it a real task to replace everything you burn, so finding recovery products you want to take is important. I have on-hand Bulk Nutrients Sports Fuel 101 for a combined recovery choice.
I am going to keep this strategy for Unbound later this month, with some additions of some real food, maybe some salty snacks and an extra Fanta to look forward to in the feedzone. It’s going to be my longest ride yet, having not completed the distance last year, and I don’t want fuelling to be my limiting factor.
