Eating for #TsogoShova
The golden rule is: don’t try anything new on Tsogo Sun Amashova race day! Make sure you have given your strategy a ‘test run’ on a training ride or small race.
The Day Before
Add an extra serving of carbohydrates at lunch and dinner. Options include: pasta, potato, sweet potato, rice, corn, whole grain bread, couscous, etc.
The Morning of the ride
Aim to eat breakfast 2 hours before the race. Ideas include:
- Oats with a sprinkling of cinnamon, raisins, a tablespoon of walnuts and low fat milk
- Low GI bread, spread with poached eggs
- A balanced shake made with low fat milk (e.g. Future Life or Ensure)
Make sure you are well hydrated- starting off dehydrated can have detrimental effects on your ride.
During the Race
Carbohydrates, from food, fuel your hard-working muscles and in the process conserves muscle glycogen (stored carbohydrates) which prevents you ‘hitting the wall’. You should eat 2 of the following every hour:
- 1 small banana
- 3 – 5 jelly sweets
- ¾ Gu sachet
- 2 – 3 baby potatoes (boiled)
- 2 – 3 pieces of dried fruit
Make sure you drink up during your ride too. Even 1 – 2% dehydration can negatively affect your performance. To prevent this, 450 – 750ml of fluid per hour is recommended, depending on the weather and how much you sweat.
Make sure you refuel within 30 minutes of finishing your race and drink plenty of fluids. Post-race options include:
- Rolls with cold meat and a handful of lean biltong
- A protein bar and sport’s drink
- Super M or Milo or Nesquick, etc.
For more info on the race, here’s a handy infographic for you.