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-   -   Your meals day before big endurance event (https://www.bikeforums.net/training-nutrition/948633-your-meals-day-before-big-endurance-event.html)

CanadianBiker32 05-17-14 12:59 PM

Your meals day before big endurance event
 
For all your endurance junkies out there. Tell me what do you eat the day before your big endurance race. I am talking races of over 6 hours + of riding etc.

What works best for you? and what thing did you eat at one that made things go bad?

valygrl 05-17-14 04:13 PM

Normal food that you know doesn't upset your stomach. Normal amount. Skip the alcohol.

Rowan 05-17-14 05:34 PM

Carbs. Pasta and a sauce that is neither strong on seasoning nor protein content. Maybe a small amount of chicken. Red meats do not sit well with me the night before an event.

I know that carb loading in the truest sense requires a regimen that delivers doubtful results. But I do find upping calorie content through additional carbs does help when getting to the start line.

Breakfast will either be a bowl of oatmeal as I normally have, or a packet of cheap chicken instant noodles.

valygrl is also spot-on about eating food that you are familiar with and you know won't upset your intestinal system.

NutriLogic 05-17-14 06:47 PM

I'd go with some complex carbohydrates, and I personally try to stay away from white flour carbs.

Machka 05-17-14 09:09 PM

In line with what others have said ... keep it bland. A super hot chili or curry dish will come back to haunt you.

achoo 05-18-14 07:26 AM

What worked for you during your training up to this event?

Weatherby 05-19-14 06:44 PM

I have never done a real race over 6 hours so take my experience with a pinch of sodium chloride. Even the District Championships were only like around 100 miles. But have done a double in under 10 hours solo and a 300k in under 9 hours in a fast group which is fairly brisk even with a strong group.

Little potatoes with sea salt are good. Ensure is quick and easy.

You don't want to puke on rides like this.

The carbs are best loaded in the days leading up to the event.

The morning of the ride/race is really just to replace any glycogen and fluids lost during sleep.

Eat Maltodextrin/fructose mixtures on the bike either in the bottle or gels for "relatively" short rides of 6 hours. For really long rides, most people crave real food at some point. You have to learn how much you can tolerate adn when....probably 200-500 cal/hour depending on your size, the temperature outside, and the intensity level of the race. If the pace is slow and no climbs are coming up, I might down the upper range but if a big climb is coming, I cut back.

Go out on a hard 6 hour training ride and digently eat 300 cals per hour on average. See how it goes. I am amazed at how little some people eat on long rides and they do fine. You have to find your limits.

CanadianBiker32 05-19-14 07:26 PM

Thanks for all the help. I been using the Hammer Nutrition Perpetium for some of my long rides in last few weeks and its seems to be what works best. My energy is always high and no soreness. SO i think i might go liquid calories all the way.

Machka 05-20-14 04:23 AM


Originally Posted by CanadianBiker32 (Post 16773627)
Thanks for all the help. I been using the Hammer Nutrition Perpetium for some of my long rides in last few weeks and its seems to be what works best. My energy is always high and no soreness. SO i think i might go liquid calories all the way.

Is that what you have for a pre-ride meal?

krobinson103 05-20-14 05:00 AM

Carbs, carbs , and more carbs. I ride 200-300km most weekends after work through the night. Load up the.reserves then I carry a.pouch of chocolate and jellies on my belt. I find they are easy to carry and one of those whenever I feel down is.an instant boost. Bottle of powerade to sip every hour or so or I cramp up. At about 200km in I'll eat real food and stop for a bit to recharge. Then I'm good for another 10 hours.

dm83 05-20-14 08:13 AM

Pizza, to load up on electrolytes, carbs. Oh, it tastes good too.

Machka 05-20-14 08:16 AM


Originally Posted by dm83 (Post 16774777)
Pizza, to load up on electrolytes, carbs. Oh, it tastes good too.

Pizza is more of a post-ride food for me. :)


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