What Should I Eat Before A Race?

Hey just wondering where do you get the cliff bars in australia, Victoria

Hey just wondering where do you get the cliff bars in australia, Victoria

Hey just wondering where do you get the cliff bars in australia, Victoria

they used to be imported but something to do with food regulations stopped it. With Costco opening up this week I’m hoping that they’ll carry them. In North America you can get 20 bars for $17 there. The only feasible way I know of getting them here in Aus is by going to PBK

http://www.probikekit.com/advsearch.php?AQUERY=clif+

they used to be imported but something to do with food regulations stopped it. With Costco opening up this week I’m hoping that they’ll carry them. In North America you can get 20 bars for $17 there. The only feasible way I know of getting them here in Aus is by going to PBK

http://www.probikekit.com/advsearch.php?AQUERY=clif+

they used to be imported but something to do with food regulations stopped it. With Costco opening up this week I’m hoping that they’ll carry them. In North America you can get 20 bars for $17 there. The only feasible way I know of getting them here in Aus is by going to PBK

http://www.probikekit.com/advsearch.php?AQUERY=clif+

Great post CT – I second your comments on “stick to what you know”. If you suddenly smash a big pasta meal the night before the race – and you wouldn’t normally eat pasta – you’re asking for trouble. Bloating is feeling lethargic is usually the result.

Likewise on race day – too many people consume carbo shots etc, when the haven’t tested them in training. Naturally – they get sick and spoil their race. I’ve seen (and done) this way too many times.

Great post CT – I second your comments on “stick to what you know”. If you suddenly smash a big pasta meal the night before the race – and you wouldn’t normally eat pasta – you’re asking for trouble. Bloating is feeling lethargic is usually the result.

Likewise on race day – too many people consume carbo shots etc, when the haven’t tested them in training. Naturally – they get sick and spoil their race. I’ve seen (and done) this way too many times.

Great post CT – I second your comments on “stick to what you know”. If you suddenly smash a big pasta meal the night before the race – and you wouldn’t normally eat pasta – you’re asking for trouble. Bloating is feeling lethargic is usually the result.

Likewise on race day – too many people consume carbo shots etc, when the haven’t tested them in training. Naturally – they get sick and spoil their race. I’ve seen (and done) this way too many times.

Yep, +1 on the ‘don’t test things on race day’…particularly carbo shots. I got one in a show bag for a triathlon and thought I’d give it a go. Halfway through the bike I added another leg to the race with a quick sprint to the nearest toilet. Never, ever again.

Yep, +1 on the ‘don’t test things on race day’…particularly carbo shots. I got one in a show bag for a triathlon and thought I’d give it a go. Halfway through the bike I added another leg to the race with a quick sprint to the nearest toilet. Never, ever again.

Yep, +1 on the ‘don’t test things on race day’…particularly carbo shots. I got one in a show bag for a triathlon and thought I’d give it a go. Halfway through the bike I added another leg to the race with a quick sprint to the nearest toilet. Never, ever again.

Great article with some sound advice! Try those vitamin/health food shops, they always seem to have gels/bars on sale fro a lot cheaper than the bike shops.
Also, Guinness is good too (lots of nutrients) and those big cans fit your bottle cage just perfect!

Great article with some sound advice! Try those vitamin/health food shops, they always seem to have gels/bars on sale fro a lot cheaper than the bike shops.
Also, Guinness is good too (lots of nutrients) and those big cans fit your bottle cage just perfect!

Agreed. The temptation for these “once in a while” types of events is to train hard for them and then do a big shopping trip the day before at the bike shop/food store. You then load up with a bunch of unfamiliar energy bars and gels on race day that may not agree with you.

The proper nutrition may not propel you to winning the race, but bad nutrition can sure as hell can make you DNF. I wish I had known a little bit about nutrition 20yrs ago. It’s just as important as proper training. I think CT’s advice to you is sensible and something everyone can do without too much thought. There are no miracle foods or supplements so best not to spend too much time looking for them (none that are legal anyway)

Agreed. The temptation for these “once in a while” types of events is to train hard for them and then do a big shopping trip the day before at the bike shop/food store. You then load up with a bunch of unfamiliar energy bars and gels on race day that may not agree with you.

The proper nutrition may not propel you to winning the race, but bad nutrition can sure as hell can make you DNF. I wish I had known a little bit about nutrition 20yrs ago. It’s just as important as proper training. I think CT’s advice to you is sensible and something everyone can do without too much thought. There are no miracle foods or supplements so best not to spend too much time looking for them (none that are legal anyway)

Agreed. The temptation for these “once in a while” types of events is to train hard for them and then do a big shopping trip the day before at the bike shop/food store. You then load up with a bunch of unfamiliar energy bars and gels on race day that may not agree with you.

The proper nutrition may not propel you to winning the race, but bad nutrition can sure as hell can make you DNF. I wish I had known a little bit about nutrition 20yrs ago. It’s just as important as proper training. I think CT’s advice to you is sensible and something everyone can do without too much thought. There are no miracle foods or supplements so best not to spend too much time looking for them (none that are legal anyway)

Great Video. “…Even water, if there is nothing better.”
The tour needs more cafe drinking raids!

Great Video. “…Even water, if there is nothing better.”
The tour needs more cafe drinking raids!

Great Video. “…Even water, if there is nothing better.”
The tour needs more cafe drinking raids!

I really want to find out what “the joke” is

I really want to find out what “the joke” is

LOL… Wasn’t that a couple of posts ago?

LOL… Wasn’t that a couple of posts ago?

LOL… Wasn’t that a couple of posts ago?

I must have really left a cliffhanger there! Adrian’s comments in the post explains it fairly well:

“On the track it was (and probably still is) normal for the final to all have such arrangements for all the riders racing off the same mark, or there abouts. so you’d have the front marker, middle marker and scratch groups all having figured out a pile of stuff before the final (which I guess leads to ‘the joker’).”

I’ll write a complete post on it later in the week or next.

Cheers

I must have really left a cliffhanger there! Adrian’s comments in the post explains it fairly well:

“On the track it was (and probably still is) normal for the final to all have such arrangements for all the riders racing off the same mark, or there abouts. so you’d have the front marker, middle marker and scratch groups all having figured out a pile of stuff before the final (which I guess leads to ‘the joker’).”

I’ll write a complete post on it later in the week or next.

Cheers

I must have really left a cliffhanger there! Adrian’s comments in the post explains it fairly well:

“On the track it was (and probably still is) normal for the final to all have such arrangements for all the riders racing off the same mark, or there abouts. so you’d have the front marker, middle marker and scratch groups all having figured out a pile of stuff before the final (which I guess leads to ‘the joker’).”

I’ll write a complete post on it later in the week or next.

Cheers

Like the video. Getting “charged” just to play cards..man I would have won a few hands on CERA in those days!

Like the video. Getting “charged” just to play cards..man I would have won a few hands on CERA in those days!

Like the video. Getting “charged” just to play cards..man I would have won a few hands on CERA in those days!

Good stuff WW.

Most of the stuff I agree with, however one thing I have been taught differently is the food and drink between breakfast/pre-race meal and the race itself.

The idea is that the start of the race is generally quite hard, and for this reason, you want all of the possible blood going to deliver oxygen to your legs, and not to digest food in your stomach, and for this reason you have your pre-race meal 2-3 hours before the start, and then eat NOTHING until the start of the race (i.e. your pre-race meal is substantial enough that you won’t get hungry), and this includes not drinking sports-drink prior to race start, only water.

If you are racing later in the day, say 1pm start (is rare for cycling races in Australia, but it does happen sometimes, and most races in Europe don’t start before 1-3pm depending on length), then make sure you have your pre-race meal say between 10-11am, and breakfast between 7-8am to digest that before your next meal, otherwise you just feel too full.

Anyway, happy to be corrected if others see differently.

Good stuff WW.

Most of the stuff I agree with, however one thing I have been taught differently is the food and drink between breakfast/pre-race meal and the race itself.

The idea is that the start of the race is generally quite hard, and for this reason, you want all of the possible blood going to deliver oxygen to your legs, and not to digest food in your stomach, and for this reason you have your pre-race meal 2-3 hours before the start, and then eat NOTHING until the start of the race (i.e. your pre-race meal is substantial enough that you won’t get hungry), and this includes not drinking sports-drink prior to race start, only water.

If you are racing later in the day, say 1pm start (is rare for cycling races in Australia, but it does happen sometimes, and most races in Europe don’t start before 1-3pm depending on length), then make sure you have your pre-race meal say between 10-11am, and breakfast between 7-8am to digest that before your next meal, otherwise you just feel too full.

Anyway, happy to be corrected if others see differently.

Good stuff WW.

Most of the stuff I agree with, however one thing I have been taught differently is the food and drink between breakfast/pre-race meal and the race itself.

The idea is that the start of the race is generally quite hard, and for this reason, you want all of the possible blood going to deliver oxygen to your legs, and not to digest food in your stomach, and for this reason you have your pre-race meal 2-3 hours before the start, and then eat NOTHING until the start of the race (i.e. your pre-race meal is substantial enough that you won’t get hungry), and this includes not drinking sports-drink prior to race start, only water.

If you are racing later in the day, say 1pm start (is rare for cycling races in Australia, but it does happen sometimes, and most races in Europe don’t start before 1-3pm depending on length), then make sure you have your pre-race meal say between 10-11am, and breakfast between 7-8am to digest that before your next meal, otherwise you just feel too full.

Anyway, happy to be corrected if others see differently.

Just a quick note about the word ‘nutritionist’. I remember reading an article saying that the word nutritionist is not a protected term, unlike for example the word ‘doctor’. This means that anyone can call themselves a nutritionist, but not anyone can call themselves a doctor. You can’t be taken to court for calling yourself a nutritionist, but you can be taken to court for falsely calling yourself a doctor.

So, be wary when someone calls themselves a nutritionist, because they may be a hack. The protected term for a food intake advisor is ‘dietician’.

Just a quick note about the word ‘nutritionist’. I remember reading an article saying that the word nutritionist is not a protected term, unlike for example the word ‘doctor’. This means that anyone can call themselves a nutritionist, but not anyone can call themselves a doctor. You can’t be taken to court for calling yourself a nutritionist, but you can be taken to court for falsely calling yourself a doctor.

So, be wary when someone calls themselves a nutritionist, because they may be a hack. The protected term for a food intake advisor is ‘dietician’.

Just a quick note about the word ‘nutritionist’. I remember reading an article saying that the word nutritionist is not a protected term, unlike for example the word ‘doctor’. This means that anyone can call themselves a nutritionist, but not anyone can call themselves a doctor. You can’t be taken to court for calling yourself a nutritionist, but you can be taken to court for falsely calling yourself a doctor.

So, be wary when someone calls themselves a nutritionist, because they may be a hack. The protected term for a food intake advisor is ‘dietician’.

Am I weird to believe that there’s also a physiological factor involved? If I don’t consume a small Powerbar and some Gatorade before my run/bike, I feel like I didn’t absorb enough energy/fuel and don’t perform as well from the start.

Am I weird to believe that there’s also a physiological factor involved? If I don’t consume a small Powerbar and some Gatorade before my run/bike, I feel like I didn’t absorb enough energy/fuel and don’t perform as well from the start.

I can relate. While I’m sitting there waiting to race I’m always worried that the slight hungry feeling will make me bonk in the first few kms of the race. One of the the biggest mistakes that I see many of us making is eating too much before/while racing.

I can relate. While I’m sitting there waiting to race I’m always worried that the slight hungry feeling will make me bonk in the first few kms of the race. One of the the biggest mistakes that I see many of us making is eating too much before/while racing.

Interesting point Will. I’ll give this a try next time I’m out racing – and use it as an excuse if it doesn’t work for me!

Interesting point Will. I’ll give this a try next time I’m out racing – and use it as an excuse if it doesn’t work for me!

Great Post, Love the pub feed zone.

CT, not sure how you manage to drink a couple of cups of coffee and not need to go to the toilet during the race??

Great Post, Love the pub feed zone.

CT, not sure how you manage to drink a couple of cups of coffee and not need to go to the toilet during the race??

many years of training and conditioning. However, I’m usually standing in the ditch taking a leak up until the last second until the gun goes off. One tip though – never eat a bran muffin and coffee before a race. Introduces a whole new set of problems…

many years of training and conditioning. However, I’m usually standing in the ditch taking a leak up until the last second until the gun goes off. One tip though – never eat a bran muffin and coffee before a race. Introduces a whole new set of problems…

Do you have any specific advice for type of gel during the race? Gels are either too big, too sweet, or have a wrapping that results in gel all over the bike instead of being nutrition for a tired cycling-girl. It just doesn’t work

Do you have any specific advice for type of gel during the race? Gels are either too big, too sweet, or have a wrapping that results in gel all over the bike instead of being nutrition for a tired cycling-girl. It just doesn’t work

Good question. I’ve found a few ways around this – some more appealing than others.

1. A friend introduced me to using creamed rice (from a can). I split the can into 2 halves – each going into a small ziplock bag. I bite the end off it and squeeze it all in a couple gulps. It’s easy to digest, tastes great (looks horrible), cheap, and has about 250 calories per 1/2 can (1 ziplock bag). Easy way to get heaps of calories in a hurry. Can make a mess if not careful though.

2. You can make your own powergel so that you get the taste you want. It’s easy: http://www.cyclingtipsblog.com/2008/09/make-your-own-powergel/

3. Clif Bar makes these things called blockShots. They’re 100 calories per pack (same as a gel). They taste great, not messy, and easy to eat.
http://www.clifbar.com/food/products_shot_bloks/

I’d be interested in hearing other people’s ideas.

Good question. I’ve found a few ways around this – some more appealing than others.

1. A friend introduced me to using creamed rice (from a can). I split the can into 2 halves – each going into a small ziplock bag. I bite the end off it and squeeze it all in a couple gulps. It’s easy to digest, tastes great (looks horrible), cheap, and has about 250 calories per 1/2 can (1 ziplock bag). Easy way to get heaps of calories in a hurry. Can make a mess if not careful though.

2. You can make your own powergel so that you get the taste you want. It’s easy: http://www.cyclingtipsblog.com/2008/09/make-your-own-powergel/

3. Clif Bar makes these things called blockShots. They’re 100 calories per pack (same as a gel). They taste great, not messy, and easy to eat.
http://www.clifbar.com/food/products_shot_bloks/

I’d be interested in hearing other people’s ideas.

Thanx! Will try those blockShots. Ordered allready!

Thanx! Will try those blockShots. Ordered allready!

As far as I know it takes your body roughly 3 hours to fully digest most foods. While your body is digesting the digestive system requires a significant amount of your available blood-flow & energy therefore reducing your ability to develop power. As such the meal time should depend on the race. If it’s a race where you have to produce full power from the start then absolutely have a meal 3 hours prior, ie TT or a handicap. Then use gels etc to top up during. If its a long road race or training ride which is likely to start more gently you will be able to digest as you go.. up to a point. Additionally many energy bars are designed to not require a lot of digestion so can be eaten closer to the race, or even during. You can have a powerbar 20min before a criterium for example and you should be fine. I also like to use food drinks you buy at sport shops in powder form as they also absorb quite quickly 20min to an hour in my experience. I am not a nutritionist or dietitian but I find the staff at many nutrition shops quite helpful. Then its a matter of trial and error. If you felt like chucking up on the first climb, change approach. If you run out of energy with 30min to go.. adjust approach etc. Find out what works for you and be open to experiment.

As far as I know it takes your body roughly 3 hours to fully digest most foods. While your body is digesting the digestive system requires a significant amount of your available blood-flow & energy therefore reducing your ability to develop power. As such the meal time should depend on the race. If it’s a race where you have to produce full power from the start then absolutely have a meal 3 hours prior, ie TT or a handicap. Then use gels etc to top up during. If its a long road race or training ride which is likely to start more gently you will be able to digest as you go.. up to a point. Additionally many energy bars are designed to not require a lot of digestion so can be eaten closer to the race, or even during. You can have a powerbar 20min before a criterium for example and you should be fine. I also like to use food drinks you buy at sport shops in powder form as they also absorb quite quickly 20min to an hour in my experience. I am not a nutritionist or dietitian but I find the staff at many nutrition shops quite helpful. Then its a matter of trial and error. If you felt like chucking up on the first climb, change approach. If you run out of energy with 30min to go.. adjust approach etc. Find out what works for you and be open to experiment.

Hey Wade! Thanks a million for the tips. Since I was crazy enough to also sign up for the very race in question, your advice is wonderfully timed. Think of me “suffering in the mountains” on the 23rd. Cheers, Laura

Hey Wade! Thanks a million for the tips. Since I was crazy enough to also sign up for the very race in question, your advice is wonderfully timed. Think of me “suffering in the mountains” on the 23rd. Cheers, Laura

I found Powerbar Gel Blsts which are a gel inside a gummy shell. Tastes like a gel without the mess. Raspberry, Strawberry-banana, Lemon and Cola.

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