{"id":2266,"date":"2017-07-28T21:00:07","date_gmt":"2017-07-28T11:00:07","guid":{"rendered":"https:\/\/cyclingclassics.com.au\/bowral\/2017\/07\/28\/nutrition\/"},"modified":"2025-03-18T14:45:13","modified_gmt":"2025-03-18T03:45:13","slug":"nutrition","status":"publish","type":"post","link":"https:\/\/cyclingclassics.com.au\/bowral\/2017\/07\/28\/nutrition\/","title":{"rendered":"Nutrition: Ensuring You Are Fully Fuelled Up For The Bowral Classic"},"content":{"rendered":"<p>A\u00a0qualified nutritionist based in Sydney, Edwina has a passion for sports nutrition. She\u00a0fully understands the commitment and dedication required to compete and train at a high level and\u00a0has penned this article to help\u00a0Bowral Classic competitors best prepare for the October 22 Gran Fondo.<\/p>\n<h3>Prior to the\u00a0Event<\/h3>\n<p>The first consideration is fuelling prior to the race. Plan a breakfast that you&#8217;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.<\/p>\n<h3>During the Race<\/h3>\n<figure id=\"attachment_3746\" aria-describedby=\"caption-attachment-3746\" style=\"width: 300px\" class=\"wp-caption alignright\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-3746 size-medium\" src=\"https:\/\/www.bowralclassic.com.au\/wp-content\/uploads\/endura-gel-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" \/><figcaption id=\"caption-attachment-3746\" class=\"wp-caption-text\">Endura gels &#8211; the perfect fuel to help 120km &amp; 160km riders go the distance!<\/figcaption><\/figure>\n<p>For the 50km ride\u00a0it would be sufficient to fuel prior to the rolling out\u00a0and just have water and \/ or a sports drink during the event. However, 120km and 160km riders\u00a0will 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.<\/p>\n<p><strong>How Many Carbs Per Hour?<\/strong><\/p>\n<p>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\u00a0progresses.<\/p>\n<p>This is because your digestive system functions less efficiently when you&#8217;re fatigued. Remember, unless you use the isotonic gels (that don\u2019t 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.<\/p>\n<p><strong>About Edwina<\/strong><\/p>\n<p>Edwina sees clients at her nutrition clinic in Frenchs Forest\u00a0and specialises in providing\u00a0sports specific diet and nutrition advice. For an individual nutrition plan for your training or race day preparation contact Edwina\u00a0on 0410422981 or email\u00a0<a href=\"mailto:edwina@nutrition4performance.com.au\">edwina@nutrition4performance.com.au<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A\u00a0qualified nutritionist based in Sydney, Edwina has a passion for sports nutrition. She\u00a0fully understands the commitment and dedication required to compete and train at a high level and\u00a0has penned this article to help\u00a0Bowral Classic competitors best prepare for the October 22 Gran Fondo. Prior to the\u00a0Event The first consideration is fuelling prior to the race. [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[144,141],"tags":[],"class_list":["post-2266","post","type-post","status-publish","format-standard","hentry","category-2017-news","category-bowral-classic-in-focus-series"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition: Ensuring You Are Fully Fuelled Up For The Bowral Classic - Bowral Classic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cyclingclassics.com.au\/bowral\/2017\/07\/28\/nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition: Ensuring You Are Fully Fuelled Up For The Bowral Classic\" \/>\n<meta property=\"og:description\" content=\"A\u00a0qualified nutritionist based in Sydney, Edwina has a passion for sports nutrition. She\u00a0fully understands the commitment and dedication required to compete and train at a high level and\u00a0has penned this article to help\u00a0Bowral Classic competitors best prepare for the October 22 Gran Fondo. Prior to the\u00a0Event The first consideration is fuelling prior to the race. 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