Race Day Nutrition Pt.3 - Fueling during your Race
Gels or Bars?
The big question. We always recommend a combination of both. Too many gels can still have an affect on your gut.
Why not try taking a KMC NRG BAR and breaking off one block of 14g Carb each time?
Our KMC ISO MIX also contains a good blend of carbohydrate along with essential electrolytes which you can take sips of throughout your race.
An example: 60-80 Miles on the bike
60 - 80 Miles on the bike
Approx 5 Hours riding
30 - 60g Carbohydrate per hour
What might this require? As an example you might take:
- 2x KMC NRG GEL (27g Carbohydrate/ Gel)
- 1x KMC NRG BAR (50-85g Carbohydrate)
- 2x 500ml Bottles of KMC ISO MIX (750ml Bottle also available)
Make sure to have our KMC NRG GEL on hand. Our energy gels are the most easy to take product whilst on the move. The Dual Charge Carbohydrate Formula provides your body with an instant but long-lasting energy boost. They come in a variety of powerful and refreshing flavour, and they're kind on the stomach.
For an extra Supercharged kick, try the KMC NRG GEL+ with 100mg of caffeine.
When and how often?
Think ahead, little & often.
As a general rule, try to fuel every 15-30 mins from the start. If you've fueled well pre-race, don't let your efforts go to waste, you need to keep on top of it for optimal performance.
When you build your fuel plan, look at where you have the best chance to eat to avoid having to slow down on hills or narrow sections. You could even set reminders on your phone or smart watch.
What about Protein?
Protein plays a key role in preventing the breakdown of muscle. Anything over 4/5 hours, you should seriously look to take on some protein during the race.
So often over-looked, hydration is key during any race regardless of the weather or temperature. You should be taking on at least 500-750ml per hour. A great way to ensure you remain hydrated is to take sips every 10 mins.
You can work out how much you need to drink whilst training. Try weighing yourself before and after a training session. quite simply - If your weight drops significantly, you need to take on more liquids!
Stay tuned for part 4 - after your race