Taupo Cycle Challenge Event Day Nutrition Strategy
The following is a step by step guide to creating an event day nutrition strategy that will leave nothing to chance. For optimal results, you should be practising and refining your event day strategy well in advance.
Heed the Trailblazer Nutrition Golden Rule: Never try something on event day that you have not trialled in training.
1. Estimate your goal time
Make a realistic estimate of your goal time. Knowing how long you will be on course will inform how much fuel you need to take with you. This will also help you pace yourself which is essential for an enjoyable and successful day.
2. Think about fluid
- You should know approximately how much you are likely to consume per hour on event day. If you don't already, you can measure your sweat rate, 'drink to thirst' (and know how much this is), or stick to a conservative amount such as 600mls per hour.
- Total fluid requirements = goal time x hourly fluid rate
- Consider how much fluid you can carry with your current hydration set up. Is two bottle cages on your bike really going to be enough? Do you want to use a rear mounted cage, practise having a bottle in your cycling vest back pocket, or event mount some handlebar drink bottles?
- Aid station intel: there are 9 aid stations. The aid stations will contain an Nuun (an electrolyte drink) and water (neither contain carbohydrates), and Clif bar mini's. Stopping at aid stations is not ideal as you will lose your bunch, so aim to only do this once and refill all your drink bottles. Take a zip lock bag of your favourite powdered sports drink to ensure you are getting the valuable carbohydrates from your drink.
3. Consider your carb intake
- You should know how much carbohydrate you can tolerate per hour, and therefore how much of your chosen carbohydrate source you need to carry.
- 60g per hour is decent amount of carbs. More will benefit performance, but only if you have been practising during training.
- Total carbohydrate requirements = goal time x hourly carb intake
- Carbohydrates required from food sources = total carbohydrate requirements - carbs obtained from your fluid
- How many serves you will need to take with you = carbs required from food sources divided by grams of carbs in each serve of your chosen gel/bar
4. Practise your event day nutrition strategy in training
This goes for your pre-event meal, fluid consumed prior to the race starting, the brand of fluid and carbs you plan on using, eating whilst cycling at race pace, and eating in a bunch.
If all this seems like too much effot you have a further two options:
1. Get Tom Shand to do it for you. He will create a personalised nutrition programme for training and event day for just $49.95
2. Get Trailblazer's Nutrition Guide for the Lake Taupo Cycle Challenge for just $19.95.
Lake Taupo Cycle Challenge Nutrition Programme - $19.95
A programme specific to the Lake Taupo Cycle Challenge that covers everything that you need to know for training and event day, but is not personalised. Click here for more details.
Trailblazer Nutrition Personalised Nutrition Programme - $49.95
The Trailblazer Nutrition Programme is an interactive, personalised, nutrition plan designed specifically for you by our sports dietitian, Tom Shand. With ongoing contact with Tom, your nutrition for training and on event day is sorted. Click here for more details.