{"id":5483,"date":"2025-09-23T15:19:08","date_gmt":"2025-09-23T05:19:08","guid":{"rendered":"https:\/\/cyclingclassics.com.au\/bowral\/?p=5483"},"modified":"2025-09-23T15:19:08","modified_gmt":"2025-09-23T05:19:08","slug":"event-day-nutrition-tips-from-colab-coaching","status":"publish","type":"post","link":"https:\/\/cyclingclassics.com.au\/bowral\/2025\/09\/23\/event-day-nutrition-tips-from-colab-coaching\/","title":{"rendered":"Event Day Nutrition Tips from CoLab Coaching"},"content":{"rendered":"

Whether you\u2019re riding 85km or 150km, what you eat and drink on the bike can make the difference between finishing strong or \u201cbonking\u201d halfway through. Geoff from CoLab Cycle Coaching<\/a> has pulled together his top nutrition tips to help you get through the Bowral Classic feeling your best.<\/span><\/p>\n

Why Eat While Riding?<\/b><\/span><\/h3>\n

Your body needs fuel to keep going. Carbohydrates are the most important energy source during exercise. Run low and your performance will drop quickly \u2013 that dreaded \u201cbonk.\u201d To avoid it, top up your carbs regularly throughout your ride.<\/span><\/p>\n

What to Eat on the Bike:<\/b><\/span><\/h3>\n

Carbs are king.<\/b> Look for easy-to-digest options that give quick energy.
\n\u2022 Sports products<\/b> \u2013 Gels and bars are designed for fast energy. The Bowral Classic will have GU gels<\/b> & electrolytes<\/strong> and Winners bars<\/b> at rest stops, so try them in training beforehand.
\n\u2022 Real food<\/b> \u2013 Bananas, dates, dried figs, or fruit cake work well, but watch the fibre \u2013 too much can upset your stomach.
\n\u2022 Lollies<\/b> \u2013 Snakes, jelly beans, or gummy bears are simple and effective.
\n\u2022 Savory snacks<\/b> \u2013 Mix in something salty like Vegemite sandwiches or corn chips to avoid \u201csweet fatigue.\u201d<\/p>\n

Carb drinks<\/b> are another great option. Mix a powder, cordial, or even a little sugar with electrolytes for easy fueling. Coke will also be available at Glenquarry rest stop \u2013 handy, but carbonation can upset some stomachs.<\/span><\/p>\n

\"\"<\/p>\n

How Much to Eat?<\/b><\/span><\/h3>\n

A good rule of thumb: 0.5\u20131 gram of carbohydrate per kilo of body weight per hour.<\/b><\/p>\n

For example, a 75kg rider should aim for 40\u201375 grams per hour<\/b>. That\u2019s roughly equal to 1\u20132 gels plus a banana. Start small in training and gradually increase until you find what works best for you.
\n<\/b><\/span><\/p>\n

Caffeine:<\/b><\/span><\/h3>\n

Caffeine can improve focus and endurance, but don\u2019t overdo it. Around 3mg per kilo<\/b> of body weight is the sweet spot. If you\u2019re new to caffeine gels, test them in training first.<\/span><\/p>\n

Race Day Tips:<\/b><\/span><\/h3>\n

\u2022 Stick with your usual breakfast \u2013 add some toast with jam or a glass of juice for extra carbs.
\n\u2022 Take a gel 10\u201315 minutes before the start to fuel the early pace.
\n\u2022 Know what\u2019s available at each rest stop (check your ride guide!).
\n\u2022 Organise your jersey pockets so food is easy to grab on the move.
\n\u2022 Always leave a rest stop with a little extra fuel \u2013 snakes are a great pocket snack.<\/span><\/p>\n

\"\"<\/p>\n

A Note on Weight Loss:<\/b><\/span><\/h3>\n

Event day is not the time to diet. Focus on staying strong, well-fueled, and enjoying the ride. Performance comes from energy, not restriction.<\/span><\/p>\n

Final Word:<\/b><\/span><\/h3>\n

Every rider is different, so use your training to test what foods, drinks, and amounts work best for you. Come October 19, you\u2019ll know exactly how to fuel your body for a great Bowral Classic.<\/p>\n

For more advice, visit <\/a>colabcoaching.com<\/a>.<\/span><\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Whether you\u2019re riding 85km or 150km, what you eat and drink on the bike can make the difference between finishing strong or \u201cbonking\u201d halfway through. Geoff from CoLab Cycle Coaching has pulled together his top nutrition tips to help you get through the Bowral Classic feeling your best. Why Eat While Riding? Your body needs […]<\/p>\n","protected":false},"author":7,"featured_media":5489,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[373],"tags":[],"class_list":["post-5483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2025-news"],"yoast_head":"\nEvent Day Nutrition Tips from CoLab Coaching - Bowral Classic<\/title>\n<meta name=\"description\" content=\"Whether you\u2019re riding 85km or 150km, what you eat and drink on the bike can make the difference between finishing strong or \u201cbonking\u201d halfway through. 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