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5 Steps for Endurance Nutrition
Usually when I tell people that I am planning on doing a 24 hour race the first question they ask “Are you going to ride the entire time?” I usually reply “that is the goal”, but their second question is either “are you crazy” or “what do you eat?” We already know the answer to one of those…yes…so I thought I would share my nutritional strategy that has served me well over the last few years of endurance racing. I am by no means a nutritionist or expert, however my wife and I have been going the distance since 2012 and I have learned a few things along the way. The most certain thing I’ve learned is that nutritional plans are personal and can vary widely so I plan on giving a top-level plan while throwing in bits that have or haven’t worked well for me.
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Find Your Calorie Limits
I’ve read that most athletes can intake 200-300 calories per hour at an endurance pace. Some people can go above that, but not me. I aim for the 250-275 cal/hr mark when racing. This is an important metric to find. If you aim too low on the scale you won’t be able to replenish your glycogen stores fast enough and you’ll hit the dreaded wall. Ideally, you’ve adapted your body to burn fat for endurance racing (a good coach can help with that and Racelab’s coaching has years of success in this arena), but even the best endurance athletes still use glycogen and need to restock the tank to avoid bonking. If you aim too high on the scale you will end up with gastrointestinal (GI) distress. Your gut can only process so much and if you try to force it to do more things usually don’t go well. In order to digest more, it requires more blood flow which is diverted away from your muscles that ultimately need the oxygen rich blood. On the extreme end you will get a backlog of calories sitting in your stomach and if it gets bad enough your body will pull in water to your gut from your muscles to flush the blockage…not pleasant. This limit is found over time during those long training rides and races.
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Variety Is the Spice of Life
In parallel to Step 1 it’s important to find what products you like and work well with your stomach. Do you prefer solid food, or do you prefer drink mixes with calories? Those long training rides are great to experiment and find what works. Be sure to find a variety of things that both you and your stomach enjoy. One of my first endurance races I only took one flavor of GU to take every half hour. Mid-way through the race I couldn’t stand the thought of eating another one, it was a miserable experience, even though my stomach had no issues. Thankfully that was a relatively short race. And don’t be shy about trying real foods. I found I enjoy a mix of real food in addition to the sports specific drink mixes and gels like CarboRocket, HumaGels, and others especially for really long races. When looking at foods from the market aim for high glycemic index foods like rice, potatoes, raisins and even bacon. Protein sources should be kept to a minimal, although the really long races a bit of protein can help, but don’t overdo it on the bacon. The high glycemic foods are much easier on your body to convert to sugars and to replenish your glycogen stores. Things I personally like to eat include ProBars, Fig Newtons, Nutter Butters, and blueberry rice cakes from Skratch Labs. These all work well with my gut and help keep the engine going.
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Read the Labels and Do Your Research
I’ve heard it said garbage in equals garbage out so be sure to watch what you eat and try to eat clean. I don’t follow that as well as I should, but for nutrition during racing I do pay closer attention, especially since I learned the hard way. I’ve always been told that electrolytes are important so I started using First Endurance EFS drink mix. I chose it for the higher calorie content but also for its high electrolyte content. I figured more is better so why not. All my longer training rides went well using it, but my longest ride was around 6 hours. When I did my first 10 hour race I used EFS primarily and things went well, till right after the race when I was running to the port-o-john. After some research, I found out the high magnesium levels in the mix can act like a laxative. Not a pleasant experience but it taught me to do my research and pay attention to what and how much I consume during races…more isn’t always better when it comes to electrolytes. So it’s important to understand what ingredients are in products and how they can impact your performance.
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Form a Plan
Having a plan is important when it comes to racing. Proper nutrition strategy will play a big role in your results. I try to simplify the plan as much as possible. For lap based races I break it down to what I need to consume per lap. For 24 hours in the Old Pueblo I kept it very simple with one bottle of CarboRocket and one pre-packaged snack bag of food (cookies, gel, rice cake, etc). Not only is it simple it allows you to easily track your consumption and if you are diverting from the plan. For races with one big loop or point-to-point style races it’s a bit more difficult to keep it simple. For these style races I recommend setting pre-planned nutritional goals between the aid stations, like 2 bottles between aid station 1 & 2. These races take a bit more mental effort to track your progress, so I usually tape the aid station mileage marker notes to my bars. I also tend to carry a few extra calories with me just in case my pace falls off the mark. If the race allows it drop bag services can really help, use them.
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Be Flexible
Having a good plan is important,but it’s more important to be able to adapt when needed. Don’t be so chained to your plan that you stick to it no matter what, even if your race has changed. What if the race day temperatures are going to be high? It would be wise to back off the calorie consumption rate a bit. Because more bloodflow is required for maintaining your body temperature which leaves less resources for your digestive system to function properly. Racing is also unpredictable so you need to be prepared to handle nutritional changes based on your effort. If the pace is higher than you expected be sure to dial back your intake. Cramming in the same number of calories in a shorter time you may overload your stomach and cause GI issues. Learning how to adjust takes time and experience. If something didn’t work out quite right make a note of it and readjust the plan you made in Step 4. I am always adjusting and trying new things and keeping the things that work.
Here are my go-to nutritional plans for different durations:
0-2 Hr race
Water only with a gel or two to provide some quick sugar. You should enter the race properly hydrated and fueled and you should only require minimal calories during the race to get you to the finish.
2-6 Hr Race
~250 calories per hour from liquid nutrition, no solid food. I prefer CarboRocket Half Evil (especially the Black Cherry flavor…try it just trust me).
6+ Hr Race
~150 calories per hour from liquid nutrition (CarboRocket) and
~100 calories per hour from solid food (cookies, rice cakes, ProBars, etc). I like to add in solid food during the long races for variety as well as a small source of protein (but not too much).
Fat Biking in Alaska
Fat Bike (noun): An off-road bike with wide tires allowing for maximum traction and float over all types of terrain including but not limited to sand, riverbeds, mud, rocks and snow. In other words, it’s a bike that lets you go where no one else can go while having a ton of fun in the process.
Nowadays Fat Bikes are pretty mainstream, however, back in 2014 when they were just starting to reach beyond their fringe followers Ryan and I had the to opportunity to ride Fat Bikes in the low tide zones of Resurrection Bay, near Seward Alaska. We went on a ride with Karl from Seward Bike Tours and had a blast. So many things about our trip to Alaska changed me, but this ride definitely rekindled my affection for off road cycling and had me jump head first into fat biking! Take a look…
5 Reasons to add Sea Otter Classic to your Annual Race Calendar
Ryan and I recently got back from our first trip to Sea Otter Classic, a cycling festival, expo and race put on each year in Monterey, California. We had a blast and look forward to returning in the future, here are the top 5 reasons you should consider attending next year!
- Monterey, California
The location of Sea Otter classic is reason enough to make the trip. Monterey is on a beautiful peninsula on California’s rugged central coast. There are endless activities and attractions in the area and the landscape is unreal. Even the views from the Laguna Seca Raceway parking lot were beautiful and calming. Not to mention the weather in April is typically 62 degrees and partly cloudy with a slight chance of rain, ideal racing conditions!
- Racing, racing and more racing
Sea Otter puts on a race for every type of cycling discipline you can imagine. From downhill, to road and cross country mountain biking, there is a race for everyone. The races are well organized and have great courses. The caliber of competition is also a notch up from most local races, participating in a race at Sea Otter gives you a chance to see how you stack up against cyclists from all over the country. Here are some of my favorite photos Ryan snapped during my race.
- Free Swag
I am normally not a big expo fan, at most expos I end up coming home with useless wristbands and cheap pens. Sea Otter, however, has what should be considered the gold standard for all expos. We got a ton of awesome swag (Pactimo t-shirts, a Pactimo bag, a Liv Giant trucker hat, Thule socks, Salsa coozies, a Subaru buff, Hand Up gloves, beer, tons of stickers…) and it was all free! We also got to talk with reps from some of our favorite companies. The awesome folks at Pactimo chatted with us about our team’s custom kits, which they have been making for years, and I got to introduce Ryan to Pep (Cori), the amazing Salsa rep, that recently helped me get my new Salsa Cutthroat.
https://www.instagram.com/p/BETzxgPmU0a/?taken-by=handupgloves
- Trials Demos
Throughout the weekend, trials demos are put on by some of the best known names in sport, such as Danny MacAskil and Ryan Leech. I’m sure you have seen their videos on social media, I I have never really understood why people spend so much time watching these videos, but after watching the demo in person I was blown away. I was in awe the entire time we were watching Ryan Leech and inspired to work harder at improving my bike handling.
- The Pro Cyclocross Race
This race, will by far, be the most entertaining cycling race you have ever witnessed. Heck, it may be the most entertaining 45 minutes of your year. Watching a peleton of cyclists barrel into gravel pits like a freight train and hearing the outrageous one liners from the announcers, ‘she’s knocking on his door like a bill collector!’, will have you smiling for the entire race.
So mark your calendars, Sea Otter 2017 is April 20 – 23!
Where my girls at? A first hand look at women in cycling.
Recently, I decided to spontaneously take up Cyclocross, it has been a blast and I plan to write more about it in a future post. I got involved in cross very quickly, I went from watching my first race, to buying a State single speed cross bike and competing in three races in a matter of two weeks. If that sounds crazy, it’s because it is. It should also be noted that my cycling experience has been limited to the road & long distance triathlons. So I’m pretty decent at riding in a straight line for a very, very long time, but riding for thirty minutes with my heart rate pegged on varying terrain, all while dodging obstacles and other riders is a tad bit outside of my comfort zone. Nevertheless, it looked fun and I dove in head first.
Preparing for my first race I was a bit nervous. I quickly realized there aren’t many females that participate in this sport and there are even fewer females racing on single speeds. I was excited at the opportunity to get on the podium as long as I was able to finish in one piece. I used this as motivation to stay the course and show up at my first race in early December. The race was fun, and even though I finished dead last and got lapped multiple times I was still the second female finisher for single speeders! After the race, I happily thought a call up to the podium awaited me. Well, it turns out there were no awards for women’s single speed, since single speed was a mixed category for the AZCross series. Due to this technicality I decided to sign up for the Women’s CAT 4 division for the following race, but I would be racing on my single speed so the odds were stacked against me. The race was fun and I managed not to finish last, but still didn’t make it to the podium.
On the last race of the season, only two short weeks after my first weekend of racing, I was happy that I had actually made some improvements. I worked on some of my skills, did a few crazy workouts and faced my fear of technical descents (I repeatedly attempted to ride down a loose steep hill until I got down the stupid thing without dismounting). All of this paid off and I placed 3rd in the Women’s CAT 4 State Championship race, and wasn’t last in the women’s single speed division (there were 3 females and I took 2nd). By this time I knew that there would not be awards for female single speeders, so before the race myself and the other single speed ladies agreed to take our own podium photos. All of this might make me sound a little podium obsessed, but there is something to be said about celebrating achievements amongst the other competitors, after all this is a race we signed up for!
Cross season ended as quickly as it came and I am excited to actually train and improve next year. However, my observation on the lack of female representation really got me curious on women’s participation in cycling. After doing triathlons for several years I am used to training and racing in a male dominated sport, but there is still a substantial female presence in the triathlon community. Why were there so few women at the cyclocross races? I wondered if it was just cyclocross or cycling in general. Cycling is the weakest link in my triathlon, but is this how all women felt? I started to do some research and I was more and more intrigued and fascinated with each article that I read.
I learned that my perception was true; very few women compete in cycling events in Arizona, especially when compared to running, swimming and triathlon. Additionally, the low participation rates are not unique to the Grand Canyon State, but similar to the United States as a whole. While females are biking more in places like Denmark and Germany, the fact is that women in the US are underrepresented in the cycling industry and less likely to ride bikes for recreation or cycle competitively than their male peers.
I’m not sure I believe that women need to represent 50% of the cycling community or that more girls should dream of becoming bike mechanics when they grow up, that’s certainly not something I ever aspired to, but I do think there is room for improvement. I’ve often heard men complaining about women specific runs or triathlons, but there’s a reason for those races and the numbers speak for themselves. Not to mention that the race organizers and governing bodies of sports will only profit from increasing female participation. It is nice to see companies (Giant) and athletes (Marianne Vos & Helen Wyman) taking action to promote women’s cycling. With brands such as Liv, social initiatives like Strongher and equal pay outs for pro women we are starting to see progress in women’s cycling and I hope it continues. Perhaps a few years from now the AZCross series will have a Women’s Single Speed division!
Geocaching at the Sears Kay Ruins
Last weekend Ryan and I went on our first geocaching adventure and enjoyed a short hike at the Sears Kay Ruins. We had both heard about geocaching before, but learned more about it when we bought our new GPS for our recent bikepacking trip. The GPS had a geocache setting so we started researching to see what this geocaching was all about. When Ryan stumbled across the geocaching website (more…)