We’ll be the primary to confess it: Fueling for lengthy occasions is difficult, particularly when you don’t have a sport plan or it’s your first occasion. With the rise of longer and extra intense gravel races and occasions, correct fueling is extra essential than ever. When you’ve ever questioned what and when to eat on the bike, this podcast will enhance your fueling sport.
A Information to Gravel Race Fueling
This dialog isn’t only for first-timers or elite gravel grinders; it’s for everybody. I’ve usually gotten my fueling technique improper, and I nonetheless do typically (and I’ve been at this for years). Whether or not it was not consuming sufficient, not consuming the fitting meals, or the dreaded “I’ll eat later” adopted by a dreaded BONK and imaginative and prescient quest for the end line. We are able to all work on our fueling for coaching and racing, irrespective of what number of races we’ve underneath our belt.
For BikeRumor Podcast Episode 103, I sat down with the Gas Good Diet (previously Rider Field) workforce to dispel fueling myths and make clear what a race diet plan can appear like.
So, ought to I eat as many gels as I can? No, this isn’t a laundry record of 20 gels and 50 blocks for over 250k of racing. It’s a real-food and sensible have a look at what riders can do (and abdomen) to realize probably the most from their coaching.
From Coaching to Race Day
We focus on what a fueling plan seems to be like from the very begin. Please have a look at the week main as much as the large occasion (gravel race in our situation) and ahead from there. We’re tackling not solely what but additionally the best way to get in the correct quantity of carbs and different fuels to remain sturdy and recent over your experience.
Bottle Technique and Pack Prep
Are you going to go bottles or pack? What number of? What ought to I put in them? These are the large questions for an extended (sizzling) gravel occasion. The very last thing you need as an athlete throughout an occasion is dehydration. It impacts not solely your potential to carry out but additionally your psychological capability.
Are you aware what sort of sweater you’re? Are you somebody who wants extra sodium or electrolytes? We focus on sweat charge and the best way to discover your sweat sort. Whether or not you leap on the dimensions pre and post-ride or verify your charge with the NIX biosensor – understanding what you should replenish is significant.
Publish Gravel Race Restoration
After the race, you should replenish, recuperate, and rebuild. We focus on re-fueling, restoration meals, drinks, and techniques so that you might be stronger within the subsequent race.
Study extra about Gas Good Diet
