Often when nerves tend to kick in we struggle to consume enough food to get us through a big session, ride or competition. For each person, nerves show in different ways, but I know from experience that if I don’t eat a good breakfast the day of competition, and don't keep my energy supplies high, I feel flat, depleted and quite lethargic. It has taken time for me to realise what works and what doesn't, so here's what I've learned when it comes to knowing if you've eaten enough food, not enough, or too much where you feel bloated.
Every good day starts with a coffee for me, and race days I will make a smoothie. The smoothie is great because it's, of course, in liquid form, so I can make it and continue with my race day preparations rather than sitting around trying to force feed myself weet-bix and honey as I used to do. Of course, depending on your discipline, your energy stores are different and what works one may not work for the next, so it's important you don't wake up come race day and change up your whole routine by changing something you're used to.
My Smoothie Recipe
½ cup of your preferred milk
½ ripe banana
½ cup frozen berries
6 strawberries, chopped
It’s possible to use SIS GO Energy Powder* or SIS GO Electrolyte Powder* in the smoothies as well, keeping in mind that SIS Energy Powder contains 47 grams of carbohydrate per 50 gram serving, as compared to SIS Electrolyte Powder containing 36 grams of carbohydrate per 40 gram serving, and keeping hydration in mind with sodium to reduce early fatigue.
Keeping hydrated is also quite important, and often water alone isn't quite enough to get you over the line in first position. Having SIS GO Electrolyte Powder in your bidon is enough to help, with carbohydrates as well as sodium, fatigue can be resisted better.
SIS Isotonic Energy Gels* are my go-to on race days, easy to consume and I find it's not necessary to wash my mouth out with water after having one as they're not as sticky as some of the other brands I've tried. But, as I've stated before, what works for one may not the other. Each Isotonic Gel contains 22 grams of carbohydrates to every serving of 60ml.
SIS Isotonic Energy Gels* are my go-to on race days, easy to consume and I find it's not necessary to wash my mouth out with water after having one as they're not as sticky as some of the other brands I've tried. But, as I've stated before, what works for one may not the other. Each Isotonic Gel contains 22 grams of carbohydrates to every serving of 60ml.Recovery off the bike is just as important as preparation on the bike, after a big ride or race it's important to replace the energy stores you’ve depleted, so a good source of energy should be consumed as soon as you can after finishing a tough race/ride.
Be sure to check out the SIS range at Pushys!
*These are the products that I use due to personal preference and dietary requirements. Be sure to do your own research as well to make sure the products you choose meet your own specific nutrition requirements.
*If you are looking to purchase any powders or gels, I highly recommend you purchase the single sachets first to ensure you enjoy the flavour and it suits you as an athlete; too often people purchase a big tub of protein only to realise it's not right for them.
By Alice Culling - Pushys Sponsored Athlete