As we begin to transition out of base training into performance building and early season racing, we also want to refine our fueling strategies. Using race simulation during this training phase is an excellent way to do this and to prepare the body for race-specific stressors, including duration, intensity, and environment (it's going to start warming up quickly!). Training races of C and B priority can also help us refine our hydration and carbohydrate intake strategy in event-like conditions, in addition to building out our pre-event nutrition plan.
Hopefully you have some type of fueling strategy that has been working for you during the last few months of training. Generally, taking in some carbohydrates before, during, and after training can help with executing a training session and adapting from the training stimuli. Determine your current intake and your gut's comfort level before you advance this for race scenarios.
Example of current training intake
Pre-ride intake: 1.5 grams carbs eaten 1.5 hours before ride time (e.g., oatmeal, blueberries, maple syrup, yogurt)
During-ride intake: 30-60 grams of carbs per hour, depending on duration and intensity of ride (e.g., one bottle of carbohydrate-electrolyte drink each hour with one gel taken every hour)
Race simulation and training races will be higher intensity and sometimes longer in duration. Therefore, increasing your pre-ride and during ride intake of carbohydrates and ensuring adequate hydration status is a good idea.
Example for race duration of at least 90-120 minutes
Day prior to ride intake: Increase daily carbohydrate intake by an additional ~2 g/kg for the day by adding more carbs to each meal throughout the day. To offset the higher carbohydrate intake, you can swap out some fat calories for the added carb calories.
Pre-ride intake: 2-2.5 grams carbs eaten 1.5-2.5 hours before ride time (e.g., 2x serving of oatmeal, blueberries and banana, 2x serving of maple syrup, yogurt, toast with jam, and bottle of carbohydrate-electrolyte drink with sodium as the main electrolyte)
During-ride intake: 70-90 grams of carbs per hour (e.g., one bottle of carbohydrate-electrolyte drink each hour with one gel taken every 30 minutes)
Note: If this is new to you, I recommend practicing this for 2-4 weeks at a minimum during harder and longer training sessions, including race simulation.
Other considerations
Environment
If the temperature and humidity will be higher, this will pose an additional challenge to your fueling strategy. It will be important to maintain fluid intake with adequate sodium and possibly increase your hourly intake of fluids with sodium slightly and as tolerated. The rate of emptying from your stomach into your gut and circulation can also be slower with the addition of thermal strain. If your goal is to race with 80-90 grams of carbs per hour, you may need to consider starting at that rate but decreasing slightly as the temperature increases on race day. Or if you have enough time to train your body to handle the carbohydrate intake in warm conditions during training, that is even better!
Example for warm weather hydration and during-ride carb adjustments
Pre-ride intake: 500-700 ml fluids with 1500-1700 mg sodium for pre-hydration
During-ride intake: 700 ml fluids per hour with carbohydrate-electrolyte drink and 90 grams carbs per hour for hours 1-2 and 60-70 grams of carbs per hour for hours 2-4
Course constraints
Some gravel and mountain bike courses will make it difficult to eat foods like bars and chews and to drink only from bottles. For this reason, you may want to practice using a hydration pack and easy-to-consume carbohydrate sources like gels from flasks or gel packs.
Familiarity
Finally, your meal intake the day prior to the race and the morning of the race should consist of familiar foods that you have thoroughly tested during training. It is okay to continue to consume complex carbohydrates (high-fiber foods like beans, vegetables, and grains) the day before, as long as you can still meet your daily carbohydrate target for the day (~8 g/kg-day, as an example) without getting too full. Using easier-digesting foods just before the race is recommended. Limit high amounts of fat and fiber, and avoid spicy foods and any other personal trigger foods for possible GI distress before an event.
I recommend starting to make your fueling plan now! Use the notes in your TrainingPeaks app to help you refine your targets with specific foods, amounts, and intake timing. Doing this now will help reduce the brain power needed to make these decisions when race day comes around.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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