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 form ETAPE 2009 nutrition GUIDE
Follow a high carbohydrate diet the preceding week before the Etape, along with a small taper in any riding / exercise. A minimum of 500grams carbohydrate per day should be consumed – that's 2000kcal of just carbs! The evening before Etape, pasta and more pasta, and keep well hydrated Don't over eat! This may lead to stomach distension, constipation and fatigue on Etape day. Etape day, stop eating a minimum of 2 hours before, wait until you start event before taking on any further food or drink. Pre event meal – as the start is early, aim for 2 grams Carbohydrate per kilogram body weight. Therefore 80kg rider will need 160grams low glycamic carbohydrates and keep fibre and residue to a minimum. How much you can consume during the ride is all dependent on substrate oxidation rates. The harder you ride, the larger the dependency on carbohydrates. Aim to take 1gram high GI carbs per kilogram of body weight every hour of the ride. A, 80kg rider, riding for 9 hours should aim to consume 720grams carbs during the event. Do not over eat, and keep fats to a minimum. Avoid having a ‘meal'. The aim is to consistently graze through out the event. Have a nutrition and fluid plan. Sweat rates vary and practicalities of taking on fluid have to be considered. A minimum of 500mls electrolyte drink should be taken every hour. Aim for 7-8% concentration sports hypotonic drink. That's 40grams powder per 500mls water. Avoid going into the red too much. The aim is start the ride with glycogen stores full. If you are riding close to maximum and not consuming any additional food or drink, you will become glycogen depleted within 1-2hours, it will be tough if not impossible to finish. Start taking on high GI carbs and small amount protein straight after the event and every 1-2 hours to start replenishing carbohydrates stores and limit preceding days fatigue Link to Form 2009 Etape Hydration Guide ..more |
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