{"id":165651,"date":"2018-07-03T07:00:30","date_gmt":"2018-07-03T07:00:30","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=165651"},"modified":"2018-07-03T07:00:30","modified_gmt":"2018-07-03T07:00:30","slug":"race-day-nutrition-advice-from-a-nutritionist","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/07\/03\/race-day-nutrition-advice-from-a-nutritionist\/","title":{"rendered":"Race Day Nutrition \u2013 Advice From a Nutritionist"},"content":{"rendered":"<p><strong>Do you want to fuel your race like a pro with sports gels, energy drinks, and rice cakes? You should! Race day is the culmination of your hard training, and nutrition can either allow you to perform at your best or leave you cramping and exhausted. In this series, we will cover the essentials of race day nutrition.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>What\u2019s the best energy gel?<\/strong><\/h2>\n<p>Amateur cyclists often consider their race an opportunity to experiment with fancy new energy bars and gels to maximize performance. While a good selection of products to consume on the bike can be a big help, one thing\u2019s often forgotten. Before we get into the specifics of timing, quantity, and type of foods to use for racing, let me give you one key advice.<\/p>\n<h2><strong>My advice: Practice in training<\/strong><\/h2>\n<p>No matter how well you calculate the litres of water, milligrams of electrolytes, and grams of carbs, your body can always react differently than expected. It\u2019s essential to do at least a couple of training sessions where you ride at race pace and try eating the foods and supplements you\u2019ve selected.<\/p>\n<p>You need to test out various brands of gels, bars, and drinks and see how your gut reacts to them. It also helps to practice eating on a schedule and handling food on the bike. Never try a new product on race day, that\u2019s a recipe for disaster.<\/p>\n<p>You can test how much you know about race day nutrition in our quiz. If you\u2019re unsure about some questions, don\u2019t worry, you\u2019ll learn all you need in the rest of the series.<\/p>\n<div class=\"knowledge-test image-above-question\" data-id=\"165653\">\n\n    <div class=\"questions\" style=\"width:600%;min-width:600%;\">\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/100004489784154175_1000044897841541751.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/100004489784154175_1000044897841541751.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/100004489784154175_1000044897841541751-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/100004489784154175_1000044897841541751-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/100004489784154175_1000044897841541751-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">1\/5<\/div>\n                    <p>How many carbs can the average cyclist safely digest per hour of riding?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-0\"\n                                           id=\"skt-165653-q-0-answer1\"\n                                           class=\"upyabxprzz\"\/>\n                                    <label for=\"skt-165653-q-0-answer1\">Roughly 30 g per hour is the safe maximum.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-0\"\n                                           id=\"skt-165653-q-0-answer2\"\n                                           class=\"cwvqlfkhrh\"\/>\n                                    <label for=\"skt-165653-q-0-answer2\">There should be no problem with anything up to 60 g per hour.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-0\"\n                                           id=\"skt-165653-q-0-answer3\"\n                                           class=\"gyxnkqxhzv\"\/>\n                                    <label for=\"skt-165653-q-0-answer3\">Most people can absorb around 100 g per hour without issues.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">2\/5<\/div>\n                    <p>What type of drink should be in your bidon on a very hot race day?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-1\"\n                                           id=\"skt-165653-q-1-answer1\"\n                                           class=\"tidtchgnto\"\/>\n                                    <label for=\"skt-165653-q-1-answer1\">A hypotonic drink because it allows me to hydrate more often without overloading on carbs.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-1\"\n                                           id=\"skt-165653-q-1-answer2\"\n                                           class=\"xlorjslqio\"\/>\n                                    <label for=\"skt-165653-q-1-answer2\">An isotonic drink because it offers a good balance of hydration and energy intake.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-1\"\n                                           id=\"skt-165653-q-1-answer3\"\n                                           class=\"mplxqsnibp\"\/>\n                                    <label for=\"skt-165653-q-1-answer3\">A hypertonic drink because it is most energy-dense and I won\u2019t have to eat that much solid food.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/fastcover.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/fastcover.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/fastcover-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/fastcover-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/03\/fastcover-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">3\/5<\/div>\n                    <p>When should you start fuelling in a long race?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-2\"\n                                           id=\"skt-165653-q-2-answer1\"\n                                           class=\"uwljxwrfsd\"\/>\n                                    <label for=\"skt-165653-q-2-answer1\">When I get hungry, my body will let me know that fuel is needed.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-2\"\n                                           id=\"skt-165653-q-2-answer2\"\n                                           class=\"kxqedlgjsv\"\/>\n                                    <label for=\"skt-165653-q-2-answer2\">That depends on where the feed stations are in a given race.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-2\"\n                                           id=\"skt-165653-q-2-answer3\"\n                                           class=\"epftlzcydp\"\/>\n                                    <label for=\"skt-165653-q-2-answer3\">Roughly 20-30 minutes after the start of a race to always stay ahead of hunger.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154.webp 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154-300x199.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154-1024x681.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154-768x511.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0335496154-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">4\/5<\/div>\n                    <p>How should you replenish electrolytes in a race where you\u2019ll sweat a lot.<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-3\"\n                                           id=\"skt-165653-q-3-answer1\"\n                                           class=\"eyxvmlbkra\"\/>\n                                    <label for=\"skt-165653-q-3-answer1\">Salt tablets to replenish both sodium and chloride.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-3\"\n                                           id=\"skt-165653-q-3-answer2\"\n                                           class=\"qivkuycpyd\"\/>\n                                    <label for=\"skt-165653-q-3-answer2\">A drink or gel that contains sodium, chloride, calcium, magnesium, and potassium.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-3\"\n                                           id=\"skt-165653-q-3-answer3\"\n                                           class=\"ejgquxusrr\"\/>\n                                    <label for=\"skt-165653-q-3-answer3\">A multivitamin supplement that contains all vitamins and minerals in the right proportions.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/07\/451063615.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/07\/451063615.webp 673w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/07\/451063615-300x199.webp 300w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">5\/5<\/div>\n                    <p>Is it a good idea to eat this on the bike while racing?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-4\"\n                                           id=\"skt-165653-q-4-answer1\"\n                                           class=\"kxebzlqiam\"\/>\n                                    <label for=\"skt-165653-q-4-answer1\">No, you should only eat energy bars and gels while racing.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-4\"\n                                           id=\"skt-165653-q-4-answer2\"\n                                           class=\"bgqxpbslrx\"\/>\n                                    <label for=\"skt-165653-q-4-answer2\">Yes, energy gels and bars contain unhealthy processed sugars, real food is better.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165653-q-4\"\n                                           id=\"skt-165653-q-4-answer3\"\n                                           class=\"cqxboldbxf\"\/>\n                                    <label for=\"skt-165653-q-4-answer3\">Yes, rice cakes are a great source of carbs and they add variety to my fuelling plan.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-show-results disabled\">\n                            Results                        <\/button>\n                                    <\/div>\n            <\/div>\n                            <div class=\"question question-results\" style=\"flex: 0 0 16.666666666667%\">\n                                <div class=\"content-wrap\">\n                    <h2>Results<\/h2>\n\n                    <div class=\"results\">\n                        <div class=\"correct\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Correct<\/div>\n                            <div class=\"sum\">7\/10<\/div>\n                        <\/div>\n\n                        <div class=\"wrong\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Wrong<\/div>\n                            <div class=\"sum\">3\/10<\/div>\n                        <\/div>\n                    <\/div>\n\n                    <div class=\"show-answers-wrapper\">\n                        <button class=\"btn-primary btn-wlc bigger btn-show\">\n                            Show answers                        <\/button>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Do you want to fuel your race like a pro with sports gels, energy drinks, and rice cakes? You should! [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":165656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747,2087],"global-categories":[],"class_list":["post-165651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride","tag-race-day-nutrition"],"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 \u2013 Advice From a Nutritionist - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Do you want to fuel your race like a pro with sports gels, energy drinks, and rice cakes? You should! Race day is the culmination of your hard training,\" \/>\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\/wide\/2018\/07\/03\/race-day-nutrition-advice-from-a-nutritionist\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Race Day Nutrition \u2013 Advice From a Nutritionist\" \/>\n<meta property=\"og:description\" content=\"Do you want to fuel your race like a pro with sports gels, energy drinks, and rice cakes? You should! 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You should! Race day is the culmination of your hard training,","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2018\/07\/03\/race-day-nutrition-advice-from-a-nutritionist\/","og_locale":"en_US","og_type":"article","og_title":"Race Day Nutrition \u2013 Advice From a Nutritionist","og_description":"Do you want to fuel your race like a pro with sports gels, energy drinks, and rice cakes? You should! 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