If you don’t know by now (and really, you should!), we’re the title sponsors of the Tsogo Sun Amashova Durban Classic.
Not only will I be bringing you the experience through our social media channels, but if you’re planning on riding this year, make sure you take advantage of our amazing Amashova weekend specials in Durban.
In the meantime, we asked one of our guest cyclists, Jodi Kassels, to give us her best tips for cyclists and here they are:
8 Eating tips for cyclists.
1. Ignore Tim Noakes and eat carbs before a race.
This means eating potatoes, pasta or bread 48-24 hours before a race. This delays the onset of fatigue and can prevent you from “hitting the wall” .
2. Consume a carbohydrate-based breakfast in the morning before training/racing
Sugar levels drop while you sleep so a good, carb breakfast around 2 hours before the start of an event helps restore this and prepare you for an endurance ride.
3. Train as if it was the race
Don’t test out a new gel or energy bar on race day. Stick to what you know works for you to avoid any race day issues.
4. Drink prior to the starting your training/race
Try and drink 500ml-1000ml of fluid from waking to the start of your event. This helps you to be fully hydrated before the start.
5. Caffeine intake before or during can provide a boost when it’s most needed
Caffeine can benefit endurance performance and give an extra boost when it’s needed most. It’s important to try caffeine in training before a race to assess your own individual response.
6. Rehydrate using an electrolyte drink
An electrolyte fluid replaces electrolytes lost through sweat, assisting in training and on race day.
7. Don’t underestimate the importance of recovery
Recovery post exercise is essential to replace what the body has used during the ride. Make sure that you eat and drink properly after exercise.
8. Everyone is different- get to know what works for you
Bananas work for some while make others feel ill. Peanut butter sandwiches could be good but are sometimes a mission to carry. Get to know what kind of nutrition is best for you and stick to it.
Look out for Jodi’s personal #TsogoShova journey by following the hashtag on Twitter, or just give her a follow here.
Do you have your own tricks and tips for race day training? Please share them with us in the comments.