A qualified nutritionist based in Sydney, Edwina has a passion for sports nutrition. She fully understands the commitment and dedication required to compete and train at a high level and has penned this article to help Bowral Classic competitors best prepare for the October 22 Gran Fondo.
Prior to the Event
The first consideration is fuelling prior to the race. Plan a breakfast that you’ve had before (never something new) and eat at least 2-4 hours before the start. For those riding the 60km Maxi Classic top up with a sports drink or a piece of fruit 30-45 minutes before the start of the event.
During the Race
Endura gels – the perfect fuel to help 120km & 160km riders go the distance!
For the 50km ride it would be sufficient to fuel prior to the rolling out and just have water and / or a sports drink during the event. However, 120km and 160km riders will require fuelling along the way. There are many different options for fuelling on the bike including gels, sports drinks, sports bars and real foods such as dates or oats biscuits.
How Many Carbs Per Hour?
The general rule of thumb is 40- 60 grams of carbohydrate after the first hour for each hour of the ride (the higher amount for the longer event). Also, most cyclists find it easier to start with real food and move toward more liquid food such as a sports drinks and gels as the Bowral Classic progresses.
This is because your digestive system functions less efficiently when you’re fatigued. Remember, unless you use the isotonic gels (that don’t require water) you need to have at least 250mls of water concurrently with a gel. Gels are a concentrated form of carbohydrate and without water that concentration is difficult to digest and can cause stomach upsets.
About Edwina
Edwina sees clients at her nutrition clinic in Frenchs Forest and specialises in providing sports specific diet and nutrition advice. For an individual nutrition plan for your training or race day preparation contact Edwina on 0410422981 or email ed****@nu*******************.au
