Race Weekend Nutrition

Race fueling is very individualized, but breakfast (and possibly a snack or lunch) is key. Race-day breakfast should be high in carbohydrates, low in fat and fiber, with some protein, and consumed 2 to 3 hours before the start to prevent GI distress. Stick to familiar, simple foods the body is already used to. Limit heavy proteins, excess fats, and dairy, which slow digestion and cause cramping. Drink 16–20 ounces of water or an electrolyte mix in the hours leading up to the race. 

Some examples include:

• Oatmeal + honey, maple syrup, or half a sliced banana.

• Toast or bagel + peanut butter, jam, or honey.

• Eggs + toast + fruit

• Yogurt + granola + berries

• Waffles or pancakes + fruit

• Banana + granola bar for nervous stomachs

Good snacks include:

• A banana

• Granola bar (low fiber is better)

• Fig bar

• Fruit snacks or applesauce pouch

• Pretzels or crackers

• Honey stinger waffle or Clif Bloks

Post-race

• Racers should also aim to complete a short cool-down ride (5-10 minutes) post race before eating a meal.

• After a cool down we will have chocolate milk for the racers post race - this will help kickstart recovery

• Racers should aim to eat within 30 60 minutes of their race finish 

• On cold race days, racers should be wrapped up extra warm when they finish. Sweating and racing hard means they’ll rapidly get cold, and once they’re cold, it’s very hard to get warmed up again.

• It’s normal to experience sore, achy muscles, fatigue, and stiffness in the days following a race.