Training with Supplements to prepare for a race
11 de December de 2025It is essential to train with the supplements which you are going to use in your race otherwise, find out which brand will be on the route and start experimenting with it.
Make sure you get your quantities per hour for your carbohydrate intake correctly. On a slower race pace you need at least 70 g of Carbs per hour and at a fast pace up to 120 grams at least accordingly to Science now.
Work out how much carbs are in your energy drink, your bars and your gels and then decide how much you can eat in other foods.
Try to stay away from food very high in fiber. Protein will take a little longer to digest, but again, if you are not a fast racer, you will be able to get away with it, as well as the higher in fat foods.
A plain sandwich with some cheese on will work very well or baby potatoes. Raw nuts and dates are also a very good combo.
If you battle to eat solid foods, a meal replacement shake will be useful to take in an extra bottle with your other supplements.
Make sure you drink enough liquid, at least 750 ml per hour and not too much over 1 liter per hour. Try to get at least 25% of this amount in plain water with just electrolytes in.
If you use nuts and dates, go for the softer nuts like macadamias and cashews which become like paste and do not make pieces that might get stuck in your throat.
Whilst training now, experiment eating at the same time in the mornings and the same time before the ride starts as you will do at the race and try to eat the same foods you plan to eat there. I am sure the organizers will be able to give you some idea, but I did this race and there are many options: cereals, bread, pastries, meat, etc.
If you are gluten intolerant, rice in a zip lock bag, mixed with honey can be a good option too.
Vitamin and mineral supplements are also very important to keep your immune good and your muscle healthy. Take some Magnesium, Vit C, CoQ10, Zinc and a good multivitamin with. A protein shakes to take at night and in the morning with your breakfast is also a good idea.
