Fueling for Racing
65“My favorite things are these little sandwich rolls with Nutella and banana. Those go down pretty nice. I like to stick with the little cakes, pastries and sandwiches.” Tyler Farrar, Pro Cyclist, commenting on his favorite musette treats
Whatever’s in your feedbag or bidon, you gotta like it. Everybody’s got their favorites. One team director looked like a triumphant hunter after the kill when he shared a little foil packet of mixed sticky rice and egg as feeds for his team on a morning stage start. Calorie expenditure can be high during long events; tastier treats entice riders to keep eating since it sometimes becomes a chore to replenish.
Even products containing simple sugar, properly timed, are effective for fire power at the critical moment. Highly caffeinated liquids are legendary whether as pre-race espresso or the post-climb cola. Still these favorites have to be evaluated as much from the lab as from the kitchen. There’s over 100 years of research about water as an ergogenic aid in sports performance, for example. It’s best to seek advice from a coach who knows about sports fueling or a sports nutritionist.
66Rules are: eat/drink before hungry/thirsty pre-, during, post exercise; use weight to monitor hydration and replace every pound lost with a certain amount of fluid (recommendations vary depending on factors such as sweat rate and sweat composition); never use a mix or food in racing without first testing it in training. Meet the need for carbohydrates in fluid 67mixing 6-8% glucose and salt to taste and eat 60-70g of carbohydrate per hour.
To prepare for and recover from a race, consume carbohydrate pre- and post race at about a gram per kilogram of bodyweight. Post-race, feed within an hour, then regularly about every two hours based roughly on a 68kilojoule to kilocalorie ratio. 69Intake should equal expenditure. For exercise beyond an hour, you can sustain the sugar burn with a little protein in the mix; this keeps you from getting the “knock” – a fuzzy-headed drop after a sugar spike; and research shows that this practice long-term helps increase lean mass. You want your fast feeds to maintain quick thinking for fast finishes.
Prayer for Ride/Race Fueling
“When you’ve stuffed yourself, you refuse dessert; when you’re starved, you could eat a horse.” 70Proverbs 27:7
We are thankful for good food! We confess we need discipline to eat the right amount at the right time in a race or training scenario. We ask for quality sources of race fuel.
Ponder Am I fueling properly for intensity? Affirm I can maintain race energy with smart fueling. Watch the pleasure of eating satisfy the science of fueling.
65“Tyler Farrar,” Interview by Erik Moen in BicyclePaper, March, 2007, Vol 36, No. 1, Seattle, WA www.bicyclepaper.org
66“USADA’s Dietary Intake Recommendations for Sport, for Life,” by Jacqueline R. Berning, PhD, RD www.usantidoping.org.
Dr. Noakes, a hydration researcher, would dispute this and recommends hydrating when thirsty.
67“Sport Drink Considerations,” presented by Lawrence E. Armstrong, PhD, FACSM, of University of Connecticut Human Performance Laboratory at USA Cycling Coaching Summit on October, 2006.
More recent research saw success with higher kg/hour of carbohydrate ingestion, especially when combined as sucrose/fructose.
68One rider’s energy expenditure was 5,700+ kilojoules during an active stage of a national stage race. That’s about 5,700+ calories just to replenish energy used in the race that day; and it was a flattish stage.
69“Health & Performance Issues for Female Cyclists,” by Lynda Ransdell, PhD, FACSM, Boise State University, presentation at conference, “Women In Cycling Leadership,” presented by USA Cycling on January 27, 2008 in Colorado Springs. Energy Availability means Dietary Intake must match Energy Expenditure. “Most problems occur when energy availability decreases below 30kcal-kgFFM/day (Nattiv et.al., 2007).”
70The Message, Copyright © 1993, 1994, 1995, 1996, 2000, 2001, 2002 by Eugene H. Peterson