If you’re doing RideLondon, you’ll have an early start so may not feel like eating breakfast at 3 or 4 o’clock in the morning! However, eating something rather than nothing beforehand will help delay the onset of fatigue and means you’ll feel better during the ride. Suitable meals include a chicken or chickpea tagine (stew) with couscous, Pad Thai (noodles) with tofu or chicken, or a simple risotto with butternut squash, beans and peas The morning of the ride On the other hand, if you’re fine with these foods, then there’s no need to avoid completely. by swapping wholemeal for white bread) and steer clear of anything that may cause digestive issues and jeopardise your performance. And keep hydrated – sip on water frequently throughout the day. Little and often will help maximise glycogen storage. A simple tip is to eat most of your food at breakfast and lunch rather than a big meal late in the evening. Eat plain and simple meals, including a portion of carbohydrate and a portion of protein. Stick to the foods you normally eat and don’t experiment with anything new. Carb loading doesn’t mean eating as much as you can! The day before But don’t take it to extremes and eat too much, otherwise you may wake up feeling heavy and bloated on event day. That may sound a lot but, in practice, you simply need to ensure you include a decent-sized portion of high-carb foods such as porridge, potatoes, pasta, rice, bread, fruit and pulses in each of your meals. The ACSM recommend 10 – 12g carbohydrate/ kg of body weight per day in the last 48 hours before the event (700 – 840g/ day for a 70kg cyclist). The former is achieved by carbohydrate loading – tapering your training during pre-ride week and increasing your carbohydrate intake. It’s hard to get back from a ‘bonk’ so your best protection is to ensure that your glycogen is fully topped up before starting and then to refuel throughout the ride. It happens when you have depleted your body’s glycogen stores. This is the cycling term for that terrible feeling when you’ve nothing left in the tank: your legs turn to jelly, you feel weak, dizzy and disorientated and can no longer keep pedalling. This will not only help fuel your leg muscles and increase your endurance but will also reduce the chances of you ‘bonking’.
#What to eat for 10 mile mtb ride full
The key is to start the ride with full stores of glycogen (carbohydrate). So how do you fuel your body before, during and after an event like this? Avoid ‘bonking’ It includes a number of road races for professionals but keen riders will also be taking part in the sportive event: a 100-mile ride from London to Surrey on a similar route to that of the London 2012 Olympic Road Cycling race. Total calories are roughly 3 500 and will vary slightly depending on the vegetables you choose.This year’s Prudential RideLondon-Surrey will see around 100,000 amateur cyclists take to the streets of London in the UK’s biggest festival of cycling.
#What to eat for 10 mile mtb ride plus
One cup of oatmeal with walnuts and raisins or cranberries mixed in, two scrambled eggs, two slices of whole-wheat toast with two tablespoons of peanut butter, plus coffee and OJ. RELATED: How Many Carbs Should You Actually Eat? Breakfast before the race Dinnerġ00 grams of grilled salmon (a smaller piece than you think), two cups of pasta with fresh basil, a drizzle of olive oil and 20 grams of Parmesan cheese, one cup of oven-roasted vegetables (baby marrow, squash, onion, mushrooms with a little olive oil and spices). Low-fat energy bar, a piece of fruit and a cup of coffee or espresso. RELATED: 10 Top Protein Sources Afternoon snack LunchĬhicken sandwich with 80 grams of sliced chicken, low-fat mayo, whole-wheat bread and a pile of veggies on the side: one-and-a-half cups of brown or wild rice, and a garden side salad with two tablespoons of dressing. One-half cup of hummus with one whole-grain pita and one cup of veggies of your choice. RELATED: Power Up Your Breakfast Morning snack Breakfast the day before the raceįor breakfast try this: Two cups of multigrain cereal with one cup of skim milk and a large banana, two scrambled eggs, two slices of whole-wheat toast, coffee and orange juice. Here’s a breakdown of what to eat at each meal the 24 hours before you race. We all know how important it is to eat properly the day before a race.
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