Road Bike Racing - Eating stratagy

I am planning to get into racing this year and I have some qeustions about what and how to eat in preperation for a race.

Given that I am in the 50+ class my races all seem to be scheduled early in the day which prevents me from eating three hours in advance (unless I want to get up and eat at 5 or 6 AM).

So, what do I eat and when? How much should I rely on Accelerade and GU to see me through a race? Also, is there something to be done about the GI (gas) I get from sports drinks and power bar stuff? Is it just me or is this a common problem??

What about my food intake the day before a race and how about hydrating in advance?

Any suggestions would be appreciated11

Bill

How long are the races?

As long as you eat a decent meal the night before, hydrate yourself properly and eat something like and carbo heavy an hour before the race, you're not going to bonk in a 40 mile or less race.

I've done many a 45 mile race where I simply ate a big plate of pasta the night before and some toast and serial an hour before the race. Never had a problem.

Thanks for the input.

Races should be between 20+ and 40 miles at most (remember - old fart class).

Should I plan to eat on the bike or just use the Acceleraid?? I am new to this and probably will be totally psyched out just trying to keep up and manuuver the first few races!

Any thoughts on the GI issue??

Bill

I would eat on the bike if it is a 40 mile race starting at about 15 miles. This works for me. Drink plenty of water. Standing up on your pedals a bit helps with the gas :)

I would eat on the bike if it is a 40 mile race starting at about 15 miles. This works for me. Drink plenty of water. Standing up on your pedals a bit helps with the gas :)


Thanks for the input! I never thought about the standing thing, but it makes sense now that I think about it!! Of course, I feel sorry for the guy behind me!! Hopefully it won't be a team mate and I can get him off my wheel!!

Bill

I still contend that a 40 mile race doesn't require any food during the race.

If it's a 40 mile crit, you won't even have a chance to eat.

I still contend that a 40 mile race doesn't require any food during the race.

If it's a 40 mile crit, you won't even have a chance to eat.

yep...try a Power Bar and water about 30 minutes before the race, then a GU or Power Gel about 5 minutes before the start. There's enough carbs in there to get you through a fairly short crit.

I did power testing with regards to eating last year. Not eating during 2 hours of intense riding definitely affects my performance. Maybe it doesn't for other people, but I'll bet it does. So I'd say to eat during the race. As far as gas goes, try something else. I've had no luck with any gels other than Clif Shots; they all mess with my stomach. Try lots of different types of bars (now, not during the races) and see what feels best. Or, have a banana if it sits well with you. It's very much a personal thing you have to discover for yourself.

You're talking a 1.5 hour race though. And if it's a road race the real energy output will be minimal. Assuming it's fairly flat.

During all the 40 mile races I did, I never once saw a rider eating.

What Laggard said. Eat for it the day before. In fact, I'd go as far as to say eat the prep meal before 6pm. Especially if you wear bibs. You figure it out. ;)

Then, like Roadwarrior said... something small, solid, and easy to digest a bit before, and a Gel just before.

Other than that, don't mix your Accelerade too rich, and see to the warm up... so when they go, you can go with them.

40 miles or less would not make me feel the ned for food. Sports drink and water will do just fine if you carb load properly the night before.