We’ll be the primary to confess it: Fueling for lengthy occasions is difficult, particularly in case you don’t have a recreation plan or it’s your first occasion. With the rise of longer and extra intense gravel races and occasions, correct fueling is extra vital than ever. If you happen to’ve ever questioned what and when to eat on the bike, this podcast will enhance your fueling recreation.
A Information to Gravel Race Fueling
This dialog isn’t only for first-timers or elite gravel grinders; it’s for everybody. I’ve typically gotten my fueling technique mistaken, and I nonetheless do generally (and I’ve been at this for years). Whether or not it was not consuming sufficient, not consuming the correct meals, or the dreaded “I’ll eat later” adopted by a dreaded BONK and imaginative and prescient quest for the end line. We will all work on our fueling for coaching and racing, regardless of what number of races we have now beneath our belt.
For BikeRumor Podcast Episode 103, I sat down with the Gas Good Vitamin (previously Rider Field) staff to dispel fueling myths and make clear what a race vitamin plan can appear like.
So, ought to I eat as many gels as I can? No, this isn’t a laundry listing of 20 gels and 50 blocks for over 250k of racing. It’s a real-food and sensible take a look at what riders can do (and abdomen) to realize essentially the most from their coaching.
From Coaching to Race Day
We talk about what a fueling plan seems to be like from the very begin. Please take a look at the week main as much as the massive occasion (gravel race in our state of affairs) and ahead from there. We’re tackling not solely what but additionally methods to get in the correct quantity of carbs and different fuels to remain strong and recent over your trip.
Bottle Technique and Pack Prep
Are you going to go bottles or pack? What number of? What ought to I put in them? These are the massive questions for an extended (sizzling) gravel occasion. The very last thing you need as an athlete throughout an occasion is dehydration. It impacts not solely your skill to carry out but additionally your psychological capability.
Are you aware what sort of sweater you might be? Are you somebody who wants extra sodium or electrolytes? We talk about sweat price and methods to discover your sweat kind. Whether or not you soar on the dimensions pre and post-ride or verify your price with the NIX biosensor – realizing what you should replenish is significant.
Put up Gravel Race Restoration
After the race, you should replenish, get better, and rebuild. We talk about re-fueling, restoration meals, drinks, and techniques so that you might be stronger within the subsequent race.
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