The do’s and don’ts pre-94.7 Cycle Challenge

Fitness Nutrition and peak performance expert Glenn Macnamara suggests that the thousands of cyclists should eat properly before gearing up for this weekend’s Momentum 94.7 Cycle Challenge on Sunday 17 November around Johannesburg.

Glenn, a local resident and top international triathlete who has competed in 10 Cycle Challenge races as well many stage races says that a large number of cyclists don’t train enough for the race and while they might be able to finish the race, they could achieve better times by eating a proper meal.

“Many novices and weekend warriors participate and do not always achieve the results they are capable of. A key component to a successful day is having a race day nutrition plan,” Glenn suggested.

“I find that plenty athletes don’t eat an energy-rich breakfast before the race. To race for three hours and more on a piece of toast and honey is asking a lot of the body’s reserves.”

He explains, “I most often have unrefined oats as my breakfast of choice on race day as it is releases energy slowly and therefore the benefits lasts longer during the race. I usually add a dash of protein with almonds.

“I always suggest eating during the race too. Cyclists usually drink a host of carbohydrate drinks to help fuel their performance.

“Typically I use a range provided by Nature’s Choice, but whatever your race day selection, try to ensure that you get a minimum of 40 grams of carbohydrates per hour of racing.

“I suggest cyclists embark on drinking and eating at regular intervals. In my Ironman-type races I drink or eat every 20 to 30 minutes on average. I tend to eat or drink small amounts each time. For example, if I drink something, 30 minutes later I will eat something small.

“However, it is key to listen to your body.

“Don’t drink or eat if your stomach feels full. Every athlete’s gastric rate of emptying is different. If your gut feels ‘slushy’ it is a sure sign your stomach has more than enough at that time.

Other than a plethora of energy and cereal bars, Glenn suggests eating bananas, dates and figs as natural sources of energy.

Glenn, who is not a fan of energy drinks, adds, “Energy drinks are loaded with caffeine and taurine.

“These drinks often contain vast amounts of refined sugar – as much as two and half times a can of Coca Cola. The energy gains are usually short-lived in long-distance endurance events.”

He further advises, “On race day, cyclists often are quite hyped up to race well and start at a faster pace than they can handle later on. Be careful, pace yourself and avoid race day ‘show boaters’.”