You may be putting in the training for your long-distance cycling, but are you eating properly? Here are some top nutritional tips to help you prepare for the race.

Carbo-loading

Distance races such as the 94.7 and the Argus should be tackled with full muscle glycogen stores. In order to achieve this, one should begin carbo-loading three days before the event. Some tips for your carbo-loading programme:

• Taper your exercise significantly in the three days running up to the event. The day before the event should be a day of rest or very light training.
• Your daily diet over the three-day period should provide about 8-10g carbohydrate/kg body weight.
• Ensure that carbohydrate foods form the bulk of all meals and snacks. This includes breakfast cereals, breads, rice, pasta and potatoes.
• Fluids and concentrated sources of carbohydrate such as sports drinks and sugary foods can be used to ensure that you meet your target.
• Be careful with your fat intake and don't get tricked with high fat carbohydrate foods such as chocolate, ice cream, rich desserts and take-aways.
• Over the final 24 hours, reduce the fibre or bulk of your diet by switching to low-fibre foods. This will help to reduce your gastric contents and ensure that you are racing 'light' on the day. You may even like to use liquid meal supplements as these are low in residue and clear quickly from the stomach.

Hydration

Dehydration during the race is a real issue which can easily be experienced if one is not careful. It results in significant performance losses, increases your core body temperature causing the body to overheat, puts strain on the heart and has a negative impact on concentration and mental functioning.

So firstly, ensure that you are well hydrated prior to the race. Drink plenty of fluids in the days leading up to the race. Make sure you have a bottle of water with you at all times, whether you are in the car, in a meeting, at your desk etc… continue sipping! Keep caffeine and alcohol to a minimum as this will have a negative effect on hydration levels.

When it comes to race day, begin your refuelling early, rather than waiting until you begin to feel fatigued. Fluid requirements will vary according to the individual and the weather conditions but an average of 500-1000ml per hour is acceptable.

Sports drinks are a tailormade option which generally provide a suitable carbohydrate to fluid delivery ratio. Fluids should ideally be cool but not cold and also palatable since they will encourage greater intake.

The pre-race meal

Eating before the race is an ideal opportunity to top up liver glycogen stores and also to hydrate. Choose foods and drinks that do not cause any gastro-intestinal discomfort and that will stave off hunger pangs. A light meal two-three hours prior to the race should leave you feeling confident and ready to perform at your best!

The following are some examples of pre-race meals:

• Breakfast cereal with skim milk and fresh/tinned fruit


• Muffins, pancakes or crumpets with honey/jam/syrup


• Fruit smoothies


• Sports bars and sports drinks


• Baked potatoes with a low-fat filling


• Fruit salad with low-fat yoghurt


• Tinned baked beans/spaghetti on toast


• Raisin buns or hot cross buns