Nutritional
We all know (or can guess) what happens if we get our big ride fuelling wrong. We bonk (have a hypo/hit the wall) big time, and enter a whole world of heavy-legged riding. It doesn’t need to be that way. Putting enough gas in the tank in the first place (and stop it running out) is all about eating the right amounts of carbohydrate, at the right time, to keep your muscles stocked up. This section’s worth reading as it can really help on the day (sorry if it seems a bit technical, don’t be put off). This fuelling process should start a few days before you plan to go on your big ride, continue right through the jaunt itself, and include an energy restocking and muscle repairing post ride recovery.
Three days before: Reduce your intake of fats, so no fried food, chips or burgers. Instead concentrate on pasta, rice, cereals, bread, noodles or potatoes. Think cereals and fruit for breakfast, and for both lunch and dinner try and stick to starchy foods with vegetables. It probably sounds rather filling, but at least 70% of your calorie intake in the days before the ride should be made up of energy boosting carbohydrates.
Recommended carb intake (grams per day):
Your weight (Kg) X 8
Day before: Rather than gorging all day, think more about replacing junk food with whole foods—putting the emphasis on carbohydrate rich fuel. Eat as much as you have been over the past few days. A good way of adding extra carbs the day before is to sip an energy drink in between meals. This will also help with your pre-ride hydration.
Recommended carb intake (grams): Your weight (Kg) X 8
Big Day—Pre ride meal: The overall aim is to arrive on the start line with an empty stomach, but with all your glycogen energy stores stocked up and fully hydrated. Ideally make sure you leave 3 hours between your breakfast and the start so you don’t upset your stomach. A good solution is muesli and porridge oats, mixed with dried fruit. You can top up your energy stores with an energy bar at the start—this will compensate for those first few excited miles when everyone often sets off a bit too quickly… (We’ve been there!).
Recommended carb intake (grams): Your weight (Kg) X 3
During the ride: Hourly carb consumption (in grams) is your weight (Kgs) X 0.7 (approx).
Post ride recovery: Eat within 15 mins of the event.
Recommended carb consumption (grams) is your weight X 1.5
Loadsa Carbs
The typical carb value of a normal serving of….
| Bowl of wheat Cereal | 31g |
| Raisins | 21g |
| Banana | 27g |
| Milk | 12g |
| Muesli Bar | 20g |
| Energy Gel | 22g |
| Energy Drink 500ml | 47g |
| Pasta | 60g |
| Couscous | 75g |
| Mashed spuds | 30g |
| Boiled Carrots | 17g |
