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Race week nutrition?

Old 02-20-11, 09:06 AM
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Race week nutrition?

In 2 weeks I will be racing for the first time. Training wise I think I have a good idea of what I need to do to get prepared but I am not sure how to eat properly leading up to the race and was wondering what kind of tips or suggestions you guys might have.Do you like to have a set meal plan leading up to a race or do you just try to eat a little better that week and not put a big emphasis on eating habits? Im not necessarily looking to lose more weight I just want to maximize my power and speed by fueling up correctly.
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Old 02-20-11, 09:16 AM
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How long is the race ? What time of day ? What & when you eat the day before and race day can be important, but don't worry too much before that, assuming you're already eating properly. Being rested is more important.
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Old 02-20-11, 10:03 AM
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Eating is really critical for me. If I don't get it right I suffer. I take care to come to the start with an appropriate amount of calories for the race length. Shorter more intense races mean a slightly emptier stomach than I'd want for a long race. I usually try to eat 3 hours before the race. If it's a 3 hour drive I'll eat breakfast and have a snack an hour or so before the race to top up.

Dinner the night before should be healthy and a normal amount. I don't think that carb loading is worth doing.
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Old 02-20-11, 02:11 PM
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Just eat what you normally do. Many riders eat way more than they need on a ride/race.
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Old 02-20-11, 02:22 PM
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Originally Posted by veloboy971
Just eat what you normally do. Many riders eat way more than they need on a ride/race.
this.
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Old 02-20-11, 07:12 PM
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Don't radically change your diet either, you'll end up sitting in a portalet while your race is starting.

Also what you eat for the two days before really fuels you up. When I was dieting severely it took me a good 3 days of eating more carbs to feel good on the bike.

I eat normal stuff, carbs (rice/pasta), meat (meat sauce, chicken, whatever), drink some (water, Coke, coffee), and, before the race, I usually need something an hour or so before. I seem to eat every 3-4 hours normally so I usually have something around just in case. Closer to the event the more likely I'll crave sugary stuff.

I trust my body so if I crave something I usually give in to it.

When I raced at Red Trolley I had NOW bars, powerbars, gels, some other stuff, but I really wanted a little taco or something. So I split a two taco order with a friend, had a Pepsi/Coke with it (sugar, fluids). Really hit the spot, and I was racing about an hour later.

I do have a cast iron stomach so take my advice with a grain of salt. Before a really, really hard race in really hot and humid conditions, I had a couple hotdogs (from a street cart guy) and a large Coke. This was TEN MINUTES before the start. I barely had time to swallow everything before we lined up. I managed to drop both water bottles in the first two laps so raced in about 90 deg weather, 90% humidity, for something like 25-30 miles with no water. My teammate got sick (he ate the same stuff I did) and dropped out. On the last lap I watched a collegiate teammate of mine jump really early, thought "hey, Stephen's going to win!" and then realized, "Oh, wait, we're not teammates now". I jumped hard, caught him at the line, but he won the bike throw.
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Old 02-20-11, 08:15 PM
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Keep shiet simple
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