A healthy balance
Take care to eat a varied and balanced diet in the last few days before the race. This will ensure adequate stores of nutrients in your body and will help you to make the most of your training.

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Eat food from all the different food groups, and spread your meals out evenly through the day. Keep properly hydrated and take a multivitamin and mineral supplement, especially if you feel your daily food intake is not balanced.

Carbo-loading considered
Ensure optimal levels of energy and fluid stores on the day of the race by increasing your carbohydrate (starch) intake in the three days before the race.

Eat a carbohydrate-containing meal or snack every three to four hours. During the same time, decrease your amount of training.

Also make sure you drink lots of fluids (two litres a day). Energy drinks are a good choice as they contain carbohydrates.

You should pick up 2-3 kg of weight on the scale over the three days if you carbo-load sufficiently.

Your pre-event meal
Eat a carbohydrate-containing meal before the race to ensure optimal energy and fluid levels. The meal should provide mainly complex (low glycaemic index) carbohydrates.

Keep intake of fat and protein low, as this can decrease stomach emptying and cause discomfort. Avoid gas-forming foods. Practise your pre-event meal before the big day just in case your stomach doesn't agree.

The meal should be consumed about 2-4 hours before the event. If you find this too difficult, eat a carbohydrate-containing snack the previous night before going to bed.

Some ideas for pre-event meals containing the suggested 100-200 g of carbohydrates are:

• 100-200g of a cereal like Corn Flakes with skim milk and 500ml fruit juice
• 2-3 slices of toast with honey or jam , and another 4 - 6 slices with cottage cheese, and 500ml fruit juice or energy drink
• 2-3 energy bars and 750ml sports drink

Energy intake during the race
To ensure adequate energy levels throughout the race, consume 30-60g carbohydrate for every hour of racing.

There is approximately 50g of carbohydrate in each of the following:

• 2 energy bars
• 740ml Energade
• 3 medium bananas
• 1 x 70g nougat bar
• 3 ½ tablespoons raisins
• 1 ½ sachets of energy gel

(Read food labels as carbohydrate content may vary between different products.)

Fluid intake during the race
As a general guideline, drink when thirsty but an average of 600ml of fluid for every hour of racing should be sufficient.

The advantage of sports drinks, is their carbohydrate and sodium content. If you prefer to drink water, you should consume energy gels or food that's easy to carry (like Gu-gel or raisins, sweets or ripe bananas).

Be aware of the fact that over-hydration can also occur, especially if your sweat rate is low. This problem is not common in cyclists, but can cause electrolyte imbalances.

After the race
Replace fluid and carbohydrate stores as soon as possible (preferably within 1 hour) after the race

Take note
Always practice these guidelines before the race, as some cyclists are prone to gastrointestinal discomfort.

Never use a product (sports drink, energy bar, energy gel etc) for the first time on race day. Always use a product in training first, in case you experience uncomfortable side effects (for instance, fructose-containing gels can cause diarrhoea).

(Adapted from 'Attention Argus Cyclists' by Malinda Lennox, The Lean Aubergine – Dietetic Services Newsletter) (Updated March 5, 2008)
 

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