- Before The Race
- Race Day Information Centre
When asked, CDC riders rated their favourite energy booster race snacks as: banana bread and bananas, toast with honey, Coke, Nik naks, Steri Stumpi and Squishy baby foods. Each to their own!
Pre-race meal and snack options:
During the ride: Choose one to two of these each hour of the ride (approximately 20g-25g carbohydrates each)
The recovery meal or drink:
Carbohydrate: ±1-1.5g/kg (athlete’s weight) for replenishing glycogen stores.
Protein: ±0.2-0.5g protein/kg (athlete’s weight) or ±20-25g protein for muscle repair and building.
Fluids: 1.5x fluid losses (calculated by weighing athlete immediately before and after exercise) for rehydration.
Electrolytes: for rehydration. These are naturally present in foods and drink, however cyclists with large salt losses and those participating in prolonged rides may require additional electrolytes.