My experience at a fondo last year ane regular meal, museli Cycling and running race-day nutrition fruit greek rac-day, coffee and some toast. He would ask the guy that had to stay with him in the race, "hey, can you get a Snickers and a coke for me at the team car? free downloadS. Private Camps.

Cycling and running race-day nutrition -

Adhere to these rules; eat clean, no refined sugar, skip dessert or eat fruit, low to no saturated fats and no alcohol. Secondly, eat until you are satisfied but not more. Everyone is VERY different when it comes to digestion and ability to process food. You can canvass people here and get a huge variety of responses - all of which might work for them and fail for you.

Basically - you have to try these things and figure them out for yourself. It is very different from how I prep for a shorter event like a crit or a time trial. Two days before - decrease fat consumption and increase carb consumption - maybe overeat my total daily calorie goal by calories.

Day of - eat like normal but add in a very carb centric meal around 3 hours before the race starts. This is what works for me and is not optimal for everyone else. I have a fairly tolerant stomach and do fine with things in my stomach for these types of efforts but others might fail.

Check on SoundCloud as it lists the topics and links to start playing at that section of the podcast. Some of the topics inside a podcast have been converted to short YouTube segments.

Have a look at that too. nutrition: 3 to 4 hours before the event consume 1. I like oatmeal with fruit and brown sugar. it doesnt show the breakdown of each podcast. MI-XC so the challenge I have is the event starts at am, I could rise at eat and go back to sleep.

wake at travel to the event start and snack again eg Gel at the start line. The event is expected to take a min of 5 hrs so I am nervous to NOT eat a real meal before the start. But I am wanting to do things hopefully for the better. thanks for the advice….

Those might only be available in a web browser, this is what I see on web browser Soundcloud:. Do not sacrifice sleep for breakfast. The purpose of a pre-race meal is to top off liver glycogen stores.

Assuming you had a proper recovery meal after your last workout, then fueled properly the day and night before, muscle glycogen remains intact overnight. During sleep, your liver-stored glycogen maintains a proper blood glucose level and you expend near to none of your muscle glycogen.

Hunger is not a performance inhibitor and you can, and should, begin fueling as soon as you start the race. Eating too close to the start of the race can cause the following; rapidly elevated blood sugar causing excess insulin release leading to an abnormally low level of glucose in the blood; high insulin levels inhibit lipid mobilization during aerobic exercise, which means reduced fats to fuels conversion; and high insulin level will induce blood sugar into muscle cells, which increases the rate of carbohydrate metabolism, which means rapid carbohydrate fuel depletion.

This is the general concensus on fueling for longer events. But what their saying is that what they did or do allows for adequate time for digestion and they have no stomach distress or poop issues. MI-XC thank you that lines up with the information I thought I heard on a podcast with CoachNate and Chad.

Which is why I wanted to get some clearer information in this and try it out. I intend to fuel with 90g per hour starting within the first 20mins.

This strategy is already messing with my mind as it feels opposite to what I am programmed to do normally. Essentially pre-event nutrition really beings 48hrs before the event NOT hrs when looking at it this way.

Thanks again. Not in nutrition or sports science, lol. Although what is right today can be proven wrong in the future, but science seems to point to some truths. Redlude97, I know I am not a nutrition authority but this was my concerrn and what I took from the bit of infrmation I had on this subject.

If solid meal is consumed say inside mins from start time. Also that it may impact the ability to use ingested gylcogen early on in the event. Thus the need for such a meal to be had 3hrs prior and a quick shot on the start line. I am nervous about the no major meal the morning of an early start.

My experience at a fondo last year was regular meal, museli dried fruit greek yogurt, coffee and some toast. All consumed 90mins prior to start time. I also had a bannana 5 min before. This all caused me to have an avaiable blood sugar crash some 15mins after start.

Then for the rest of the ride I played catchup and suffered dramatically with loss of power and RPE. This also MAY have occured again several years before at a major event in Australia Called Peaks Challenge km with m vert. I had one of the worst days on the bike right from the first climb 20mins into the day.

If you're like most athletes, pre-race anxiety is a fact of life. Despite feeling like you couldn't possibly eat anything, having a good meal before your bike race can mean the difference between riding the best race of your life or running out of steam halfway through.

Ignore that knot in your stomach and eat something close to a normal meal that has the right mix of carbohydrates and nutrients to keep you going, at least until the climbing sections are over. The body produces the main energy source for cells, called ATP, or adenosine triphosphate, in the mitochondria of your cells using glucose, glycogen, amino acids and fat from food.

Your muscle cells break down the ATP for the energy that gets released as the phosphate bonds are broken. The synthesis of ATP is a complex process, but your body produces most of its ATP using the glucose it gets from the starches and sugars in your diet.

Sugar is a form of glucose that is already broken down, so it can be used by the body for immediate energy. Starches must be processed into usable glucose, which results in prolonged, steady energy at a slower rate.

Eating a giant plate of pasta before race day might store up lots of glucose and glycogen for your muscles, but it can also leave you feeling bloated when you go into a tuck, your most aerodynamic position.

Pasta or rice is good for you, but balance it with foods that you're comfortable with. Choose a healthy vegetable like green beans or spinach and a small serving of meat. Eating normally will combat the tension and nervousness that you might feel before the race, so it won't make you feel sick.

A good night's sleep is important for processing the meal. For breakfast, you should avoid proteins such as meat or eggs, which digest slower than carbohydrates.

Toast, oatmeal and waffles are superior sources of carbohydrate-based energy, and a bit of jam or syrup can provide the sugar you need to start at your maximum.

Avoid too much coffee, which can make you feel sick before the race. The energy from dinner and breakfast should be enough to get you through the race, but keeping an energy bar in your cycling jersey for a snack can curb your hunger during the race. Increasing your water intake a few days before a cycling race is crucial for helping your body stay hydrated throughout the competition.

A cyclist can go through several liters of water over the course of a race.

Rrunning out the door? Nutriton can Cyclnig challenging enough to string together swim, bike, and run, much less rnning Cycling and running race-day nutrition sprint or half-Ironman Maca root extract plan. And to be clear from the outset: When we refer to nutrition or diet, we are typically referring to food eaten outside of training or racing. Do you have more questions about your first second, third, or tenth tri? We have an active and supportive community of everyday athletes and experts in Team Triathlete who are willing to help. Although nutrition is without doubt one yCcling the most important nutritiin of race preparation, athletes typically spend far Dairy-free frozen desserts Cycling and running race-day nutrition thinking about training than about nutrition. In road cycling Cycling and running race-day nutrition mountain biking Kale and sweet potato recipes that often last longer ane 2 hours runnig, nutrition can mean the difference between winning and not even finishing. Athletes who did not have a great ride or race often blame nutrition: they ran out of energy, became dehydrated or experienced stomach problems. They ingested too much, or ingested too little. They tried new products they had not used in training, and so on. This guide will give you the knowledge you need for a successful nutrition strategy. You can use the CORE Nutrition Planning tool to get a detailed personalized nutrition plan for your event.