1.Load up on carbohydrates before any long rides. This has the effect of increasing your stores of muscle glycogen. You can do this by increasing your carbohydrate intake 48 hours prior to the ride. By increasing your muscle glycogen levels it will help delay fatigue and from “hitting the wall”. You can increase your carbohydrate intake by consuming more foods that are dense in carbohydrates such as rice, bread, pasta, potatoes etc. You can also consider taking carbohydrate supplements such as energy gels, maltodextrin or any number of carbohydrate powders from Myprotein. Myprotein is a great and inexpensive brand.
2.Practice makes perfect. You should test any nutrition strategies you would like to try before race day and during training. This will allow you to find out what works for you in terms of the amount, what you should be eating as well as timing. You should also ensure that you are able to consume food and fluids whilst cycling at the same time.
3. You should aim to consume a carbohydrate rich meal in the morning before any training and endurance based events. This will top up your glycogen reserves and make sure your body has all the energy reserves it needs for the race. Make sure you leave enough time for it to be fully digested for the maximum benefit.
4. You should always try to make sure that you are fully hydrated prior to the start of any training or race. Try and drink at least 500ml of water before the start. You can try drinking an electrolyte solution to prepare yourself for the race. You should also rehydrate during a training session with an electrolyte drinks in order to replace electrolytes lost through sweat. There is a great range of electrolyte solutions to choose from at Monster Supplements.
5. Taking caffeine before or during a race can provide a performance boost through increased energy and increasing your mental alertness. You shouldn’t try this for the first time on race day but experiment in training beforehand to figure out what dose is best for you as well as the timing.