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