Nutritional Tips

Whether you are preparing for your first ride or are a seasoned rider, the right training and nutrition program is important. It will help you to perform at your best and more importantly, to have a safe and enjoyable ride. 

General nutritional tips

One week prior to the event:

1. Maximise muscle glycogen stores and keep yourself hydrated.
2. Carbohydrates should be consumed with every meal. Carbohydrates should make up 60-70% of your pre event diet.
3. Drink at least two litres of water each day to ensure you are fully hydrated.
4. Eat small meals/snacks high in carbohydrates regularly throughout the day to encourage glycogen (energy) storage.
5. Prepare your food and fluid intake before the day. Pack enough sports nutrition and whole foods to fulfil your expected energy expenditure. 

Day before the event:

1. Drink an electrolyte formula (Musashi Electrolyte Formula) the evening before the ride to help encourage hydration.
2. Don’t over-indulge, keep meals little and often otherwise you can risk feeling heavy and sluggish during the ride.
3. High carbohydrate meals such as pasta or risotto with a tomato base sauce and mixed vegetables are a great dinner option for the night before.

Morning of the event:

1. Never skip breakfast! A high carbohydrate meal also including some form of protein approximately three hours prior to the ride is important; porridge, beans on toast or scrambled eggs on toast with a low fat olive spread.
2. Steer clear of high fat foods; choose foods containing less than three grams of saturated fat.
3. Sip (not gulp) between 400-600 millilitres of water or Musashi Electrolyte Formula upon rising until one hour prior to the event starting. This will help you maintain hydration without the worry of starting the ride with a full bladder.

For your start location

Modbury Start - 127 kilometres:

1. Fill two drink bottles before you leave. One with Musashi Electrolyte Formula and the other with tap water. Make a conscious effort to take regular sips of each throughout your ride.
2. Aim to consume approximately 60 grams of carbohydrate per hour during your ride. 
3. Powerbar gels contain 28 grams of carbohydrate per gel. Consuming two gels and frequently sipping of Musashi Electrolyte Formula can help you achieve these needs.
4. Powerbar Gel Blasts are another great option for variety and convenience. Each Gel Blast contains a blend of glucose and fructose (five grams carbohydrate) helping to deliver fast energy to working muscles.
5. Honey or peanut butter sandwiches are also a great energy provider and palatable during cycling. One slice of bread with honey (22 grams carbohydrate) or low sugar/salt peanut butter (19 grams carbohydrate) can help contribute to your carbohydrate requirements per hour.
6. Powerbar caffeine gels contain 28 grams of carbohydrate and 50 milligrams caffeine. Alternate carbohydrate gels with caffeine gels to help enhance focus and energy.

Kersbrook Start - 92 kilometres:

1. Fill two drink bottles before you leave. One with Musashi Electrolyte Formula and the other with tap water. Make a conscious effort to take regular sips of each throughout your ride.
2. If you frequently struggle at a specific distances during training (e.g. 60 kilometres) consume a Powerbar caffeine gel 20 minutes prior to hitting the 60 kilometre mark to help give your body extra energy and focus.
3. A combination of food and sports nutrition can help reduce chances of flavour fatigue during your ride. Bananas contain approximately 26 grams of carbohydrate and one rice cake contains approximately 10 grams of carbohydrate.
4. Energy bars also containing protein can help to fulfil energy requirements while also helping to start the recovery process. Powerbar Ride Bars contain 22.5 grams carbohydrate and 10 grams protein per bar.

Mount Pleasant - 46.5 kilometres:

1. Consume approximately 40-60 grams of carbohydrate per hour during your ride.
2. A combination of food and sports nutrition can help reduce chances of flavour fatigue during your ride. Bananas contain approximately 26 grams of carbohydrate and one rice cake contains approximately 10 grams of carbohydrate.
3. Electrolyte formulas like Musashi Electrolyte Formula are a great way to replenish glycogen stores while also helping to put back the salts lost through sweat. Take two drink bottles with you and frequently sip on Musashi Electrolyte Formula and water during your ride.

Nuriootpa - 20 kilometres:

1. Electrolyte formulas are a great way to replenish glycogen stores while also helping to put back the salts you lose through sweat. Take two drinks bottles with you and frequently sip on Musashi Electrolyte Formula and water.

Recovery

Recovery starts as soon as you dismount the bike. It has been a great achievement to finish the event, now try not to get too excited and forget to refuel the body and begin your recovery process.

1. The key to fast recovery is to consume a combination of carbohydrates and protein as soon as possible after finishing. If you find it hard to digest whole foods straight after exercise try a protein and carbohydrate drink. Musashi Re-Generator contains approximately a 50/50 blend of carbohydrates and protein as well as added branched chain amino acids, creatine and L-glutamine.
2. Hydration is important. Try and consume an additional one litre of water within one hour of finishing.
3. Consuming whole foods in an hour of finishing is also important; sandwiches/wraps, baked potatoes, pasta and chicken salads are all great options.