- During training, it is important to make lifestyle changes about what you eat & drink; consuming the right kinds of food and beverages can improve your performance
- Eating the right kinds of food leading up to and during the race will affect your performance on race day. Certain foods after race day will help ensure you recover properly
- It is important to stay away from unhealthy options like fast food, junk food or fried foods
- Try to eat a mix of whole wheat carbohydrates, protein and vegetables
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Before Your Ride:
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During Your Ride:
- If your ride is longer than 2 hours, you will need to consume some calories, carbohydrates and electrolytes
- Sports drinks, a banana and energy bars are suitable options to drink or eat during the race. Aim to drink something every 15 minutes and have a few bites of food every 45 minutes
- If your ride is shorter than 2 hours, water is enough; however, it is ok to drink a sports drink in addition to water
After Your Ride:
- Refuel your body as soon as possible - this will help alleviate muscle soreness and fatigue
- For a post race meal, mix carbohydrates and protein. For example, eat eggs and whole wheat toast, protein shakes, fruit smoothies or a turkey sandwich