Need nutrition advice
 

I'm doing the Mt. Diablo Challenge (11 miles one way, 3250 feet of climbing) in a few weeks and I was wondering what I should eat before and during the ride. It starts at 8:30 am.

Normally, my breakfast is cold cereal (shredded wheat) with milk, a banana, and then some OJ. Should I have one of those gels before or during the ride? Any alternative suggestions for breakfast that will supply me with more energy? Should I eat a different dinner? (I wouldn't think that carbo loading would make a difference in a such a short race, but what do I know.)

By the way, my goals are modest - about 1:30 and finish in the top 70%. My excuse?, I'm 59.

Pcad is a brash, young-un to me

Before every race/hard ride I eat oatmeal with protein (especially for Diablo). If your diet is balanced, and if you have eaten enough all week you should be good... just make sure your brakes work! :D

Have fun, and good luck.

(edit) I like Cliff Blocks during.

You should check out the Training and Nutrition forum. Lots of people have asked similar questions.

In my opinion, I eat something light, but balanced before any hard ride. Some people might advocate that it doesn't matter what you eat, so long as you eat something.

+1 on the training and nutrition comment, I've had a few pieces of good advice over there.

Not sure if you'd be eating during that ride though -- it's not too long in duration, and it's definitely not as easy to eat while climbing IMO. Since the energy content of a gel is pretty similar to a bottle of HEED etc., I'd go with calories from a drink during the ride.

Enjoy the challenge - I can't make it this year, but I'd like to get in for next yrs event.

I'd say carry a gel, but I don't think you'll end up needing it. I always eat complex carbs before a ride, and simple sugars during the ride (because they're more easily metabolized, aka you're able to use them faster). I know you're interested in "before and during" the ride, but I'd say since you're climbing don't forget the protein after finishing (preferably within 20 minutes of finishing) for muscle recovery. Good luck!

I would have to argue the last comment. Simple sugars break down easier and that gives you only spikes of energy. I try to keep a limit on anything that ends in -ose and stick to the more complex, maltodextrin. It definitely makes a huge difference...

The Hammer nutrition guide, which I find indispensable, says to have about 400 calories but not for three hours prior to the event. Their guide states if you eat before you go to bed, your glycogen is loaded, and won't be consumed during the night.

What I do is have my muesli concoction good to go in the refrigerator, and for purposes of hydration, drink a lot in the evening. Thus, I need to get up in the middle of the night for micturation, which provides an opportunity to wolf down the muesli at about 4 AM.