Personal Kit List Consumables
☐ Gloves (need a winter & summer pair)
Bike Spares List
☐ Tyres (spare + wet/dry weather change)
Ride Hardware Nutrition
☐ Pre-race & recovery shake (3 servings per day)
☐ Sports drink (plan at least 750ml per hour)
☐ Glutamine (1 teaspoon per day - post race)
☐ an electrolyte formula containing magnesium, calcium
Contact Numbers Nice-to-have’s Created by Brett Arthur version 2 Carbo-Loading Each race morning Eating on the ride
Eat your “usual” breakfast. You shouldn’t change
anything. Choose foods that your body is
Ensure that your diet is balanced that prioritises
accustomed to racing on, such as oats, bananas,
complex carbohydrate intake with vegetables such
as potato, sweet potato, rice and oats. The protein
that you include should be of good quality, and
Approximately 45 minutes before the start, take 2
preferably lean. Consider chicken and lean red
scoops of your pre-race endurance shake with
To round off your diet you should include “healthy
Remember to apply your your shammy cream.
Always stick to food that you have raced on before.
fats”. Add olive oil, sunflower seeds, nuts, flaxseed
You should never eat something for the first time in
Just before the race start
Once you enter the final 3 to five days before your
Drink 250ml - 500ml of your favourite sports
• You can eat savoury and salty foods, such as
event you should start to include 3-6 scoops of
your pre-race endurance shake, divided into 3
Eat 1 carbohydrate gel with a few mouthfuls of
servings throughout the day. The number of
• Avoid simple sugars including biscuits,
scoops you are using should be based on your
leanness; the more lean you are the more your
During your race
intake should be. Stick to the following schedule:
Liquids (Sports drink or water) Post-race 10h00: 1 to 2 Scoops pre-race endurance shake in 200ml to 400ml water.
You should drink approximately 750ml of your
2 scoops post-race recovery shake in 400ml chilled
favourite sports drink, or water, every hour.
water immediately afterwards to reload exhausted
15h00: 1 to 2 Scoops pre-race endurance shake in Electrolyte jellies:
For the rest of the day, sip one to two 750ml
Before Bed: 1-2 scoops pre-race endurance shake
Eat an electrolyte jelly every 1.5 - 2 hours during
bottles of post-race recovery shake.
For additional liquid and electrolyte loading you
Carbohydrate Gel regime option 1: Gels with
should add the following supplements to your diet
Optional: Take 1 or 2 lactate buffers.
If you prefer to ride on water alone, make sure that
Each race night
• Sip one to two 750ml bottles of your race sports
you consume one carbohydrate gel every 40 - 45
minutes. Most of the modern carbohydrate gels are
not quick boosters, so they need an “overlap” time,
carbohydrates, together with quality proteins,
• Add 1 teaspoon glutamine to your before-bed
which usually about 5-10 minutes. You should not
vegetables and good fats, as identified above.
wait until you begin to feel tired before taking your
• Take 3 calcium/magnesium/zinc combo tablets
Drink 1 or 2 scoops pre-race endurance shake in
Option 2: Carbohydrate Gels in with your sports
• Take a good vitamin-C supplement.
Take one energy carbohydrate gel every 2 hours in addition to your energy drink. This becomes
Take 3 calcium/magnesium/zinc combo tablets per
• Slightly increase your salt intake.
• Optional: Take a lactate buffer. This is important
if you’re going to be racing hard and fast.
Contact Megan at Pace and Power for a comprehensive guide to your race nutrition requirements, and to order your nutritional supplements: Created by Brett Arthur
or visit the Pace and Power website a
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