Nutrition for Crit
So here is the scenario. About 40 minute Crit, and before it about 50 minute warmup. Bulk of the warm up is in zone1/2, with some zone 3, and short zone5 intervals.
How does this sound. During warm up drink from 24oz bottle with three scoops of GU2O. About 150 callories if I finish all of it. Before the start take in a gell pack. About 100 callories. After the crit about 12oz of 1% chocoloate milk. Around 200 callories. Yes there are better recovery drinks but I really like chocolate milk.
So the idea is to keep glycogen (thats what it's called right?) up by drinking water with GU2O. Then take a gel park before the start. Takes about 15minutes to kick in, so the boost will hit blood towards the end when it's really needed. What are your thoughts on it?
Also what should be intake during 3 hour RR? I was thinking two bottles 24oz each of water with GU2O. That will be 300 callories total. Then about 4 shots of HammerGel every half an hour after first hour(1h, 1:30, etc). For two hour race two shots.
What do you guys think too much too little?