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Old 04-24-10 | 09:40 AM
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Athlete, Joe
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Joined: May 2009
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Race Day Nutrition Plan Critique Please

Need a little critique of my fueling plan concerning a big race tomorrow.

I intend to load up tonight with about a surplus 500 - 600 cals from my daily maintenance intake.

In the a.m. 4 hrs. before the race, I plan to have about 800 cals of my "go-to" meal on typical hard group ride morning rides. With this meal two hours before a group ride, I usually avoid the bonk until about 50-60 miles (and will consume no more than 400 on the bike.)

So this meal is going to be a complex carb like buckwheat hot cereal, walnuts, dried cherries, coffee, banana, apple, a few slices of bacon.

The drive over will take about 2 hours. I plan to be snacking in the car.

option #1: nuked potatoes... about 500 cals
option #2: al dente pasta salad with a little bit of chicken... about 500-600 cals

About half an hour before the start, pound a thick protein shake mix: 350 cals.


The race will be about 3 hours in duration and I expect the pace to be surgy and fast.


On the bike:

At 1h 30': Down a bar (200) cals and sports drink (100)
At 2h: Down second bar (200)
At 2:30: GUs from flask (300)--hoping the caffeine kicks in hard at this point.
I'll be drinking water throughout (3 bottles)

Questions:
1. High glycemic load potato or am I better off with the pasta at around 1.5 hours before the race?
2. Approx. 1200 cals on board during the race... enough?

This is my first race at this duration/length, but have trained consistently at near the intensity I expect and at the same distance. On these training days, I usually avoid bonking until the last five miles.

Any thoughts? Thanks.

Last edited by Athlete, Joe; 04-24-10 at 09:41 AM. Reason: spelling
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