Home » 2012 Bupa Challenge Tour » Training and Nutritional Tips
Training and Nutritional Tips
Whether you are preparing for your first ride or are a seasoned rider, the right training & nutrition program is important. It will help you to perform at your best and more importantly, to have a safe and enjoyable ride.
The Advertiser and Patrick Jonker have put together a training program to help you get the most out of your ride. Weekly programs will be available each Tuesday in The Advertiser and available to download here.
Week 1 - Tuesday November 1
Week 2 - Tuesday November 8
Week 3 - Tuesday November 15
Week 4 - Tuesday November 22
Week 5 - Tuesday November 29
Week 6 - Tuesday December 6
Week 7 - Tuesday December 13
Week 8 - Tuesday December 20
Week 9 - Wednesday December 28
Week 10 - Tuesday January 3
Nutritional Tips from Powerbar
1. Never skip breakfast! A high carbohydrate meal also including some form of protein approximately 3-hours prior to the ride is important; porridge, beans on toast or scrambled eggs on toast with a low fat olive spread.
3. Consuming whole foods within an hour of finishing is also important; sandwiches/ wraps, baked potatoes, pasta and chicken salads are all great options.
Nutritional Tips from Powerbar
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 2 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 fulfill your energy expenditure needs.
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 and risotto with a tomato base sauce and 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 3-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 3g of saturated fat.
3. Sip (not gulp) between 400-600ml of water or Musashi Electrolyte Formula upon rising up until 1- hour prior to the event starting. This will help you maintain hydration without the worry of starting the ride with a full bladder.
Specific nutritional tips for each of the 2012 Bupa Challenge Tour distances
138km Ride - Norwood to Tanunda
1. Consume approximately 60g of carbohydrate per hour during your ride.
2. Powerbar gels contain 28g of carbohydrate per gel. Consuming 2 gels and frequently sipping of Musashi Electrolyte formula can help you achieve these needs.
3. Powerbar Gel Blasts are another great option for variety and convenience. Each Gel Blast contains a blend of glucose and fructose (5g carbohydrate) helping to deliver energy to working muscles fast.
4. Honey or peanut butter sandwiches are also a great energy provider and palatable during cycling. One slice of bread with honey (22g carbohydrate) or peanut butter (19g carbohydrate) can help contribute to your carbohydrate requirements per hour.
5. Powerbar caffeine gels contain 28g of carbohydrate and 50mg caffeine. Alternate carbohydrate gels with caffeine gels to help enhance focus and energy.
102km Ride - Gumeracha to Tanunda
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 specific distances during training (e.g. 60km) consume a Powerbar caffeine gel 20min prior to hitting the 60km mark to help give you an extra boost and stimulant buzz.
3. A combination of food and sports nutrition can help reduce chances of flavor fatigue during your ride. Bananas contain approximately 26g of carbohydrate and x1 rice cake contains approximately 10g of carbohydrate.
4. Energy bars also containing protein can help to fulfill your energy requirements while also helping to start the recovery process. Powerbar Ride Bars contain 22.5g carbohydrate and 10.g protein per bar.
79km Ride - Mt Pleasant to Tanunda
1. Consume approximately 40-60g of carbohydrate per hour during your ride.
2. A combination of food and sports nutrition can help reduce chances of flavor fatigue during your ride. Bananas contain approximately 26g of carbohydrate and x1 rice cake contains approximately 10g of carbohydrate.
3. 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 both Musashi Electrolyte formula and water.
33km Ride - Tanunda to Tanunda
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 both 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. Replenishing your fluid losses is also important. Try and consume an additional 1- litre of water within 1-hour of finishing.3. Consuming whole foods within an hour of finishing is also important; sandwiches/ wraps, baked potatoes, pasta and chicken salads are all great options.
