Race Nutrition - Let's Get To That Podium
This past weekend myself and Bodie The Kid raced the AMRA race in Wickenberg, AZ. Normally B class races log about 100 to 120 minutes of actual race time. This weekend I logged 256 minutes of actual race time, Bodie logged 234 minutes. This brought to light not only how much slower I am than he is, but more importantly how inadequate our pre-race meal preperation was, as both of us experienced the effects of carbohydrate depletion.
To rectify the problem I reached out to proffessional bicycle racer, Amber Pierce. Amber who is with the Network For Advancing Athletes has earned multiple pro championships on five continents over the past ten years. Pro bicycle racers live and die by their nutrition so I figured she would be a great source of information, and I was right.
According to Amber, carhohydrates are the key to sustained performance, and lots of them.
Here is the breakdown:
You need 2.5 grams of complex carbohydrates per 1 Kilogram of body weight pre-race then a constant supply of simple carbohydrates starting immediately before the start of the race then again every 20 - 30 min during. So here is how this plays out in real life for a 100 lb racer.
Requirement = 90 grams complex carbs pre-race
This is equal to - 1 bagel, 1/2 cup oatmeal, and a banana 3 hours prior to race time.
If you are 200 lbs you will need twice this amount.
Food items can be adjusted for preference.
Simple carbohydrates can be obtained through gel packs. Hammer Nutrition has been a sponsor of RMEC and they make a fantastic gel pack. Eat one gel pack on the starting line then another every 20 - 30 min. for the entire race. Protein can and should also be consumed pre-race but should be kept to minimal amounts.
According to Amber post race nutrition is also important in order to replentish glycogen stores and signal a cascade of physiological repair. Hammer also makes a great product for this called Recoverite. However, if you are on a budget Amber had a great DYI recipe she shared with us. 1 scoop vanilla whey protein mixed with 2 scopps of lemon lime Gatorade in 8 oz water (tastes like key lime pie).
Amber also provided us with a lot of useful information in regard to hydration which I will share in a future blog post.
So if you see our racers with a bagel in one hand and a banana in the other, you now know why.
Rob Swan
Team Manager
Team Law Tigers / BRP racing
