44 | SEPTEMBER 2017 http://www.adbmag.com.auMULTI-DAY RIDESsuch as
the Australian Four-Day Enduro
or even a weekend trailride
require adequate nutrition and
hydration. Pre-eventplanningis
the key to ensuring the body’s
fluid and fuel stores are at
adequate levels before the
event and properly maintained
during it.
Failure to prepare leads to
the early onset of fatigue,
resulting in poor concentration
and decision making, which
then causes skill lapses,
increased risk of injury and a
lack of enjoyment. To ensure
you get maximum performance
and enjoyment I have compiled
a few basic guidelines:
PRE-EVENT
Meals in the days leading up to
a ride should be high in
carbohydrates and protein.
According to the Australian
Institute of Sport,inthe36to
48 hours before an endurance
event (and more than two or
three hours before) you should
aim to eat 10-12g/kg of
carbohydrates per24hours.
Protein requirements are
dependent on the level of
activity but a general rule for
recreational endurance athletes
is 0.8-1g/kg per day. Food and
meal examples to meet
carbohydrate and protein
requirements can be found on
the AIS website.
Maintain good hydration in
the lead-up. Drink plenty of
waterandmixwaterandsports
drinks to ensure electrolyte
levelsarenotdepleted.To
check your level of hydration,
monitor the colour of your
urine. Pale yellow or clear
indicatesgoodhydration.If
yoururineisdarkandsmells
stronglyyouneedtodrink
more water.
Thefoodavailableatevents
isusuallynotidealtoprovide
adequate nutrition for
competition, so it is important
to plan ahead. Purchase
ingredients for meals and
snacks before the event. Food
should be high in carbohydrates
(primary fuel store), low in fat
(easier to digest) and low in
fibre (faster gut absorption and
reduced stomach upsets).
Foodshighinfat,proteinand
fibre take longer to digest.PRE-EVENT MEAL
Howlongbeforeexerciseyou
should eat is different for
everyone.Ageneralruleisto
haveyourlastbigmeal3-4
hours before exercise.
For example:- White toast or crumpets with spreads
•Raisintoastwithbananaandhoney
•Cerealwithfruitandyoghurt
•Porridge- Poached eggs on toast
•Bakedbeansortinnedspaghettion
white toast
•Whitesaladrollsandcheese
•Pastawithsauce
•Ricewithsauceorbakedbeans
If your nerves get to you and
youtendtoexperienceupset
stomachs before competition,
multiplesmallsnacksoraliquid
meal1-2hoursbeforethestart
might be a better option.
For example: - Bananas/tinned fruit
•UpandGo
•Fruitsmoothies
•Creamedrice
•Energybars
•Sultanas
Water should continue to be
consumed, but take sips to
avoid the need to go to the
toilet during the event.
MAINTENANCE
Foraneventthatis2.5hours
or longer it is recommended
that you eat 90g of
carbohydrates per hour.
For example:
•Carbogels
•Jellybeans/snakes/chocolatebars
•Creamedrice
•Tinfruit(pearsorpeaches)
•Simplesandwich–honey,VegemiteUseahydrationpacktokeep
fluidsupwhileriding.Ifyou
haveasecondone,alternate
between water and sports
drinksatfuelstopsoreachday
to maintain electrolyte levels.RECOVERY MEAL
To ensure the body is ready for
consecutive days of riding a
proper recovery meal is vital at
theendoftheday.Agoodone
should consist of carbohydrates
to replenish energy stores and
proteintorepairmuscle.
Immediately after exercise:
•Chocolateorstrawberrymilk
•Protein/fruitsmoothies
•Pancakes/crumpetswithhoney/
English muffins with spreads
Dinner ideas:- Spaghetti Bolognese
- Rice and chicken in sauce
- Pasta with chicken and veggies in
pasta sauce - Stir-fry beef with veggies on rice
- Pasta and sauce
- Steak sandwich
Rehydration with water is
important at the end of the day
to replenish fluids lost through
sweat. Monitor your urine
colour to keep track of how well
you’re rehydrating. Consuming
alcohol, coffee or tea will
dehydrate you further as they
increase urine production and
should be limited.
FUEL TO BURN
SOIL SAMPLE
STEPHEN GALL
FIT AS A FIDDLE
PLAN YOUR NUTRITION AND HYDRATION FOR MULTI-DAY RIDES