Pre-Time trial nutrition
I am doing a time trial in a few weeks and was wondering a bit about nutrition leading up to the race. The race is in the evening, and it's a little over an hour away from me. It's just a little over 10 miles, so it's nothing terribly long. I have a very clean diet already, so I was planning on upping my carbs during the day (mostly via fruit and oatmeal) and increasing my fat intake a tiny bit too. I was then planning on having a small snack as or right before i leave, like some fruit, a bit of peanut butter, and maybe some avocado. I plan on warming up for 30 minutes or so leading right up to the race, So I was thinking of maybe taking a gel shot at the start of my warm up just to make sure I don't bonk. I am going to increase my fluids over the whole day, and on my drive up, drink a sports mix that is a bit watered down that worked really well for me when I used to race. I know it is a lot for what should be less than a half hour ride, but if it's a warm evening, and including a harder warm up for the tt, I just wanted to make sure that I have my bases covered. Any suggestions? Thanks
You don't need to eat or drink more than normal for a race that is that short.
But you do want to time your meals so that you are not hungry for the race, but don't have a lot in your stomach either (because it may be coming up).
For me that'd mean eating a reasonable meal about three hours before the race. I personally would not eat fatty foods like peanut butter or avacado before a TT. They are harder to digest.
I would warm up for more than 30 minutes if I had a choice. I know from experience that for a short intense race I need a long warmup.
just another gosling
Like Eric said, a meal emphasizing carbs 3 hours before the start. Then nothing. Include a couple of 1.5 minute TT effort intervals toward the end of your warmup. Finish your warmup as close to your start time as you can without worrying excessively about it. If you're feeling really hungry during your warmup, you'll need a gel and some water, but that probably won't happen.