What is your nutrition plan for race day?
I will be shooting for around a hundred grams of carbs an hour.
Um, most of that will be from more than three 20 more, 10.
However you say it, three 20 satchels in my bottles.
Um, I'll supplement that with scratch or water, depending
on if it's hot on the day.
And I feel like I need the extra sodium and then I'll do SIS gels as well.
So.
To begin when it's cold, I probably won't need the extra fluid.
So I'll do a Morton three 20 NSIs Joe an hour.
And then as we get to like the middle to the end of the race, I'll probably
start grabbing, um, an extra water bottle or a scratch bottle from
the feed zones and try to kind of.
Depending on how odd it is probably nurse that second bottle over like
a couple hours, like getting my main fuel source from the morning, but
also having the other one on board.
Just so if I need more fluid, because the Morton stuff is pretty strict
on 500 milliliters for like that hydro gel consistency for the gut.
And I've had really good.
Experience with the Morial three 20, not messing me up.
I did, when I did Leadville three years ago, I did the same, same program and I
was, I was happy to Horace got was, yeah.
With Alveston Fenix sponsored by four gold nutrition.
I think we have like some of the best product out there.
Um, so I'll do it.
Um, like a carb mix and the, in every bottle that I take, um, particularly at
altitude where you're burning through glycogen a lot faster, um, I think
that's going to be a spec important and then we have some for gold also
makes really good, uh, gels and bars.
The gels are like super easy to get down.
You don't have to drink it, take it with water or anything.
So.
Primarily just for gold nutrition.
And, um, I think it's the best out there.
You do like smaller breakfast then I would probably crisp be for a cross
country event because before the cross country, you kind of have typically.
Lot more time, you know, you might be racing at 10, 11, sometimes midday,
cyclocross you're racing afternoon, you know, but with the long distance,
it's always early morning, six 30.
So I probably go for a little, a little bit, uh, lighter breakfast, uh,
cause the start will be pretty quick.
Um, and then start hitting a cliff.
Uh, Cliff bar blogs and cliff bar shots, uh, right away.
Just keep up with it as much as possible.
Uh, I worry about like drinking too much before the race, because then
sometimes you have to pee, especially when it's cold and early morning.
So I typically start drinking more.
Once I'm on the bike racing, I don't drink much before, before the race.
Manage manage the bladder.
And, uh, I probably, I kind of played around having a little bit of solid
food in the last two races, just because it feels good on the stomach.
Um, so at the Belgian waffle ride where there's long sections on the road
and he can actually kind of sit here.
Group little bit.
I, I, I managed to eat half of a cliff bar, which I think
really helped me out because it wasn't just like gel or a block.
And.
And then obviously with the higher altitude than the, the, like the
breathing is heavier, you know, when you attack 10,000 feet, it's really hard
to choose, uh, that the bar also makes these like, uh, peanut butter filled
in bars that are much softer to kind of chew than your traditional cliff bar.
So I'll probably carry one of those as well, to try to kind of
have some of the solid food, half a mark, you know, or whenever the.
Opportunity comes up on the road.
I'm not very strategic with the food.
Like you have to eat every half an hour because sometimes you
descending for 10 minutes, you know?
So I don't want to have that like complete strategy, but I just try to keep up
with both eating and drinking from, uh, from the gun, the same as same as usual
for me, for these long events, I'll try and take in roughly a hundred grams
of carbs an hour and mostly drink mix.
Um, and then some goo gels and probably some rice crispy treats
and some other, like, you could call them solid food, but not really.
Yeah.
Nutrition is a challenging one for me.
Um, I tend to in longer efforts over like usually over around seven to eight hours,
I, I, both times I've raised Leadville.
I, I get pretty sick.
Um, actually once I finished the race, I get pretty sick.
And so.
I'm a little nervous about that.
Um, and I'm just, it's it's I think, because my stomach, you know, you're
going so hard and then you have the added altitude to deal with that your God is
just shunting so much blood away from it.
And I seem to have a real, like a bigger issue with that than others.
So I'm, I'm trying to incorporate some real food.
I'm going to make sense.
Uh, Ellen Lynn has a recipe for these like rice and egg bites.
Um, and I tried them in training recently and they just tasted so good.
It was nice to have some real food that was savory and that was really
calculable and easy to digest.
Um, but other than that, um, if you know anything about Ted king in our
household, we are big maple proponent.
So I'll be doing some untapped maple syrup.
And normally I would be using maple aid.
Um, but I actually will go back to using a goop product rock team because I in
mountain bike races, I mean, use the summit T um, rock chain Drake, cause
the in mountain bike races I enjoy, or I find it helpful to be able to drink
more of my calories and not be struggling to get food out of my pockets as much.
That'd be one shift from what I normally do early and keep eating,
uh, first of all, for Leadville.
But, um, also for this, this led boat challenge, I mean, it's, you
gotta be eating for the day after.
It's not just a one day for, for a few of us.
Um, so I mean, I'm taking a, high-carb drink to start in the cold morning
hours and that'll be kinda switching more to like basic mix and water stuff.
Bunch of bars.
Um, you know, the fact that there are kind of feeds zones in Leadville,
I'll try to, you know, run light and utilize the news, that bag things,
which is kind of the game of Leadville.
It's totally cool there.
Um, and, uh, yeah, the biggest thing I think is actually going to be the
tactics it's just, you know, for, for us racing the lead boat, it's, uh, They're
there instead of every, it's not a combined race, like a normal stage race.
So there's guys that are solely focused on Leadville and solely focused on Steamboat.
Um, so I could see a situation where, because there's so much
prize money, for example, in Steamboat, if, uh, if Leadville is
not going the way of some people.
Shut it down and try to save it for the next day.
You know, it's still finished.
You, you finished the damn race.
That's what you're there for.
Um, you don't quit.
That's the Leadville motto.
Right.
Um, but you know, I'm curious on how that will play.
If guys are going to start thinking about the next day and what there actually
may be better suited towards that said, I am thinking about Leadville first
and Steamboat secondarily, and just try to get through that and then try to.
Race race, some of those favorites, obviously you want to really be conscious
about hydration, um, and not just in general at altitude, but especially
going into the event, just making sure that you're really hydrated.
And in conjunction with that, it's important to be taking
electrolytes too, so that your body is absorbing the hydration too.
And not just sit passing through your body.
Um, so GU and SaltStack both offer like really great options for me for that.
And then for the race, it is drink any often and early in the race.
So personally I'll have a combination of water in my water bottles, and
then also blue rock team hydration drink mix in my water bottles, and
I'll do a combination of, uh, the rock team gel, the Gourock team gels and
for a long event for a solid yeah.
I really liked the rice bars.
Um, they're made with sushi rice, and I make them savory.
So they're still like a fast absorb absorbing carbohydrate
options, but not sweet.
So it's just a really nice.
Um, change from like all the, the goo and the hydration drinks mix.
And you're getting something salty and savory salt eat at least
three of those during the race.
And then I have like, it pretty mapped out as well.
You know, what's the eating and drinking where on the course, um, just because
you know, that is a game changer in your performance and a critical piece
to make sure you have dial, then have a great plan going into that.
Plan and execution are two different things, right?
So I think, um, for me, I think 50 to 80 grams of carbs per hour would be something
that I'm confident I can actually execute.
You know, that's a realistic goal for me.
Um, and then I think the way that I do that is going to be
critical, you know, because I think.
A lot of the time you can look at your bike computer and say,
oh my gosh, it's been 45 minutes and I haven't eaten anything.
This is my hour window.
And then you just shove in all of those carbs into your mouth.
And at least for me, that's never been the optimal strategy.
So I really want to break it out across that hour really well.
And, um, Yeah.
I mean, I think when I am eating well, when I'm eating that 50 to 80 grams
of carbs and hour, well, to me as a racer, it feels like I'm almost eating
nixed in the bottles.
Um, yeah, I think
so.
Yeah.
Maybe three of those, uh, should get me pretty far.
Uh, and then in a six and a half hour race.
Um, yeah, lots of normal food out there too.
So we'll probably mix up some scratch, uh, rice steaks.
Um, and then, uh, yeah,
so,
um, Not efficient when it comes to burning fat.
Um, so we really have to stay on top of eating carbs.
So, you know, we'll be shooting for five grams per hour, which
is a lot, um, especially for.
No.
So, I mean, I guess that kind of goes back to the training as well,
but definitely trained in the old gas to serve all of the scarves.
Actually, it's kind of changed a little bit.
I have, um, done a lot of hard enough races that I'm actually having a harder
time, like getting into like the peanut butter and jelly snacks, honestly, because
they're so dynamic that I can't really do.
Both hands off the bars easily.
And like I have started, um, experimenting with like a caloric, um, bottle mix
from scratch, like the super hydration.
Hyper high.
Nope, super calorie.
I can't remember the name.
Sorry, scratch.
So I have been doing that and it's working really well.
I really like, cause it's like not as super intense flavor.
And then I do, um, like gel.
As much as possible.
Um, and then I will do my peanut butter, I guess, signature at this point,
my peanut butter jelly sandwiches on like the widest grossest bread.
You can find just like super simple carbs that it just works really well.
Um, for me, I am still trying to figure out a good way to get a lot of salt
in because I just get sugar, fatigue.
Um, I just don't want to eat at the end of an eight hour race.
Um, and especially not sugary things.
So anyone out there has a hot tip on how to get easily accessible pickles.
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