{"id":307,"date":"2019-03-19T14:04:46","date_gmt":"2019-03-19T14:04:46","guid":{"rendered":"https:\/\/www.welovecycling.com\/ie\/?p=307"},"modified":"2019-03-19T14:04:46","modified_gmt":"2019-03-19T14:04:46","slug":"race-day-nutrition-explained-in-60-seconds","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/race-day-nutrition-explained-in-60-seconds\/","title":{"rendered":"Race Day Nutrition Explained in 60 Seconds"},"content":{"rendered":"<p><strong>Do you know what to drink during a race? What electrolytes to replenish? How many carbs per hour to ingest? How often to eat on the bike? Check out our quick summary of the race day nutrition basics, and you will avoid many common mistakes other cyclists make!<\/strong><br \/>\n<!--more--><\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Race Day Nutrition Explained in 60 Seconds\" width=\"500\" height=\"375\" data-src=\"https:\/\/www.youtube.com\/embed\/qstzPQw05Kg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<p>If you\u2019ve been following this month\u2019s series, you have a pretty good idea about how much to eat, how to time your fuel, and what types of drinks, gels and bars are right for you. You might even be making your own energy bars at home by now. It\u2019s time to take it out into the real world. As I said in the very first article, it\u2019s essential to practice your strategy first. Here are some practical tips for when you go out and start testing out all the new stuff.<\/p>\n<h2><strong>Handle your food safely<\/strong><\/h2>\n<p>Don\u2019t fuel during descents, especially not when you have to turn a lot, the increased risk of crashing is not worth it. It\u2019s also not a great idea to start eating on hard climbs as you\u2019ll probably need your mouth exclusively for breathing.<\/p>\n<p>Be aware of other riders around you. Unless they are your teammates that you know won\u2019t start braking or turning without warning you, it\u2019s best to have some space around you before reaching for a bar. Also be careful when fuelling in crosswinds, something that\u2019s no problem with both hands on the handlebars might become a problem as you start multitasking.<\/p>\n<h2><strong>Make your bars race-ready<\/strong><\/h2>\n<p>Cut the tops of your energy bars before a race as this will make them much easier to get out later in the race when you\u2019re tired. Definitely practice this with each new brand in training, you don\u2019t want an unwelcome disaster in your jersey! Also, note that this advice is for advanced racers, you definitely don\u2019t have to do this when you start.<\/p>\n<p>Now go out there and practice all you learned. You won\u2019t have to worry about your stomach cramping and your body running out of fuel in any race if you do the basics right.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you know what to drink during a race? What electrolytes to replenish? How many carbs per hour to ingest? [&hellip;]<\/p>\n","protected":false},"author":96,"featured_media":319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67,1],"tags":[],"global-categories":[],"class_list":["post-307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-training","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Race Day Nutrition Explained in 60 Seconds - \u0160koda We Love Cycling - Ireland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/race-day-nutrition-explained-in-60-seconds\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Race Day Nutrition Explained in 60 Seconds\" \/>\n<meta property=\"og:description\" content=\"Do you know what to drink during a race? 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