Eating Tips for #TsogoShova

bike on

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.


Post-Race Nutrition

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.

Tsogo sun UPDATE 5