Eating on the Go

Nutrition is one of the fundamental needs for all athletes. The wall, or bonking as cyclists refer to it is when you run out of energy; you’re running on empty. Doing this doesn’t only ruin your race; it ruins your recovery, your health (temporarily) and can give you one of the most painful experiences you will ever encounter when racing.

To prevent this good nutrition is needed. This is done in 4 stages: pre-race day, race day breakfast, during the race, and post-race.

Before your race, it is advisable to carbo-load. The way to do this is the day before the race; eat carbohydrate rich foods which are low in fat, such as rice, pasta and lentils. This is the building block for your energy reserves. Make sure you drink plenty of water.

For your breakfast on race day, eat a mixture of complex carbohydrates and simple sugars. Don’t eat any fat or protein as this will slow down digestion. Cyclists have been known for starting the day off right with a cup of coffee and jam sandwiches. Again, ensure a high water intake to keep you hydrated.

During the race you want to be “nibbling” on different foods. Energy bars are good, but tend to be a bit too chewy, so some people choose muesli bars and such like.

After the race, to aid recovery you should carbo-load again, but this time include more protein, and maybe a small amount of fat.