HYDRATION: Hydrate with more than plain water.

Drinking water is always a good idea. However, electrolytes will aid its absorption into the bloodstream (you will know water is getting absorbed because you won’t have to urinate as frequently). Skratch and Nuun are two products that can be added to water to help with absorption and electrolyte replenishment. Or, simply add ¼ teaspoon of sea salt and a little maple syrup to your water bottle; it's much cheaper in the long run.

BALANCED MEALS: Carbs, proteins, and fats; minimize sugar.

Getting enough calories from any food during the season can be a challenge, so when you are hungry, eat something. However, you can maximize your training's impact by eating a balanced mix of nutrients before, during, and after your training rides and races. Including fats, protein, and carbohydrates in every meal or snack ensures your body receives an even energy supply throughout the day, rather than a quick sugar rush followed by a crash.

GO NATURAL: Eat real food whenever possible.

Shot bloks, Gu chomps, gels, and powders are all manufactured foods. Consuming too many can lead to GI distress and blood sugar spikes due to their high sugar content (glucose, fructose, maltodextrin, etc.). Prioritize real food whenever possible. However, for rides over an hour, it's wise to keep some of these items in your jersey pocket or pack, as you might need the extra energy to make it home safely. Bloks, gels, and powders can be a good supplement to real food on longer rides, but they should never be your primary energy source.

Training Ride (3+ hours or a typical Saturday ride)
Eat a breakfast that includes protein, carbohydrates and fat, like:

• Oatmeal with berries, yogurt, banana

• Eggs with toast and butter, banana

Pack liquid for your ride by bringing water enhanced with 1/16 tsp. salt and 1 Tb maple syrup OR electrolyte solution (Skratch, Nuun, etc). No plain water.

Pack food for your ride by carrying some “real” food like a sandwich, Clif bar, trail mix, banana or other bar, and a simple sugar product like Clif bloks, GU chomps, glucose tablets, etc. These are critical for making it through 3+ hour training ride.
During the Ride

• Hydrate during the first hour.

• Hydrate and eat real food during the second hour (nibble nibble sip sip is best!).

• Hydrate and perhaps eat some simple sugar products in the final hour of the ride.

After the Ride You have a 30-minute window to consume 20 to 30 grams of protein (girls need more than boys) in order to optimize your absorption of carbohydrates later. If you don’t, your training will not have the effect you want. Not enough protein keeps your stress hormones elevated.
Examples of suitable recovery foods

• Commercial recovery product, such as GU recovery drink mix

• Chocolate milk with a scoop of protein powder

• Plain Greek yogurt with some berries or made into a smoothie

• A real meal

Once you’ve had your recovery food, eat a real meal within two hours that includes protein, fat and carbohydrates. Avoid processed sugar whenever possible.

Race Day!
Think of it the same as a longer training ride, with some changes:

• Eat the same breakfast you always eat, don’t change anything up on race day. If your race is later in the afternoon, eat a substantial snack within 2 hours of the race.

• Hydrate and fuel during the race. Make sure to grab at least one water bottle for each lap raced, especially in warmer weather. Leave sugar products to the beginning of the last lap, giving you energy to attack and sprint at the end.

• After the Ride you have a 30-minute window to consume 20 to 30 grams of protein (girls need more than boys) in order to optimize your absorption of carbohydrates later. See above for recovery details.

ATTENTION REMINDER:

We are a NUT-FREE TEAM. Please do not share or distribute foods with nut ingredients or peanut-flavored energy bars. Always check ingredients and cross-contamination warnings on the foods you bring.