A multi-day stage race can be daunting - the distance, the climbing and the back-to-back riding. Feared by most riders, novice and experienced, is running out of energy or hitting the wall. What if my legs can’t take me over the next couple of climbs, what if I fail halfway through? This is why fuelling is so important. No engine can run without fuel and no engine will perform at its best without the “right fuel”.
The are two main fuels, carbohydrates and fat. Carbohydrates are the performance fuel and fat is like diesel, great for long and slow rides. However, when you need to put your foot on the gas or get over that super-steep hill, you’ll need carbohydrates. It’s important to know that your body does not switch from one fuel source to the other. Rather it burns both sources at the same time. How much we use of each fuel depends on the following: how much carbs are stored, when we have eaten, and how well trained we are.
We have two fuel tanks - one for carbohydrates and one for fat. Our fat stores are far greater than our carb stores, even in the leanest of athletes. Because our carb stores are relatively low, it’s important to start any hard event with a full tank of carbohydrate stores. One way to achieve this is to carbo-load. Carbo-loading is an old method which has changed throughout the years, as the more extreme methods of the past are not necessary today. For a sani2C it’s wise to start carbo-loading 2 days before the race start. This means simply paying attention to carb intake as you taper through to your event.
An intake of about 7 grams of carbohydrates per kilo body weight will be enough to top up your carbohydrate stores. Important to note that carbo-loading is not the same as overeating. There is a definite difference between the two and overeating is not recommended.
In the morning of the stage, wake up earlier so that you eat between 2-3 hours before the ride. Your carbohydrate levels in the muscle (stored muscle glycogen) will be full from carbo-loading. But carb stores in the liver will be low in the morning, so it’s important to regulate blood glucose levels. When blood glucose levels and muscle glycogen stores are low you will hit the wall. You will feel dizzy, weak, and your performance will decrease. To prevent this you will need 100 grams of carbs which is equivalent to a large bowl of porridge or cereal.
This is crucial to a successful outcome in the ride. Make sure you have two bottles, one with a sports drink (30-40 of grams carbs) and one with plain water. Then each individual rider must calculate their carbohydrate needs based on their own preference. The general rule is use 30-60grams per hour. In reality your needs will vary depending on the level of cyclist you are, the distance you are riding and the time it takes you. But 30-60 grams is a good start.
Aim to pick foods that you know and like eating after several hours of riding. Some people like gels because it’s easier, others prefer solid foods. Some might mix and match. The goal is to eat every 20-30 minutes so that you get 30-60g of carbs per hour. Make sure to make full use of the feeding stations. Fill your bottles as frequently as possible, as this will ensure that you won’t run out of energy and you will push through all the way to the finish line.
This is crucial to being able to repeat the same level of performance the next day. Before you enjoy the post-race banter, find a source of carbs and protein immediately after finishing; this allows for lost carbohydrates to be replenished and the body can then start the recovery process much earlier than if you waited for lunch. You’ll need at least 20-30grams of protein and at least 40 grams of carbohydrates. This can be acquired by a recovery shake, a cold drink and chocolate milk, or just 2 chocolate milks.