This article is aimed at novices and intermediate riders based on my years as an ultra-distance rider and female winner of the Munga 2019. Racing snakes may have a different view point. I am NOT a medical professional nor a dietician. I also do not endorse any products nor get paid by anyone to mention certain brands. There probably isn’t a product I haven’t tried. So this is a recipe that works for me, but you may have to tweak it to make it your own.
BASIC PRINCIPLES
- DO NOT try anything new less than a month away from the event.
- Train on what you want to race with from today.
- Natural food works a lot better on ultra-distance rides for most people.
- Gels and other artificial products may lead to gastric discomfort if you haven’t trained on it.
- There are no rules on how much you MUST eat or drink. I drink to thirst and eat to hunger. Too much liquid can also lead to tummy cramps.
- The average rider burns between 600-800 calories an hour – so you want to try and put that back. It will remain elusive, but you cannot expect to spend that many calories and to continue riding without putting food back.
- See all your food/drink items as fuel for an engine. Ignore the taste and texture – just swallow it.
- The aim is to put +-60g of carbs back into your body per hour. To calculate what 60g of carbs looks like, please download the free version of MyFitnessPall and enter your food name and it will tell you exactly how many grams of carbs(and calories) is in it.
- Pre-make and freeze your bottles the night before. It keeps them cold for longer and there’s less to do the next morning. I take one bottle of water, one bottle electrolytes and a small bottle of Hammer’s Perpetuam (one scoop for every hour I am riding). Find a carb fuel that you like though.
If you fuel and hydrate enough BEFORE your ride, you should be good for the first 60-120 minutes of your ride. NB – do not wait UNTIL you are hungry or thirsty, then it will be too late!
For breakfast I would suggest you hydrate by sipping 500ml of any electrolytes eg. Electro Boost while you eating breakfast. Add to that a huge bowl of oats (or if you prefer cereal/mielie pap or Tasty Wheat). Oats is just a slow release (low GI) food meaning it gives you energy for longer. Add to that nuts and honey or sprinkle powder biltong over it.
Another option is a brotchen/roll with bacon and egg on it. A cup of coffee will also make you alert. I then swallow a handful of tablets consisting out of 2 Slow Mags, Vit B (B-Plus or ReVite’s B) and Vit C (1000mg) – to keep your immune system well, energy levels up and keep the cramps away.
For the ride I would have some of the following items in my back pocket or bento box:
- Dates (filled with peanut butter) or date squares
- Sachets of peanut butter
- Pouches of Squish (that’s my number 1 go-to as it’s easy to swallow)
- Banana
- Fruit cake or hot cross buns
- Biltong/droewors (watch the heat though)
- Crunchies
- Little sandwiches with powder biltong on or Bovril spread
- Emergency Gel (you never know)
- Rennies – instant relief from cramps
- Items high in sugar will make you feel great for a short period of time and then you crash. So check the sugar content in things like Fast Bars etc.
PLANNING YOUR RIDE
If you know the first water point is at 40km, make sure you have enough to see you through till then. By now you must know how long a water bottle will last for YOUR body. Some people will use 500ml and others 1.5l. Work out what works for you! Once you know your liquid is sorted till the first water point you now do the same for food. If you only going to see another waterpoint in 2 hours, make sure your bottles are filled and you have enough food for that period. Factor in the wind and heat!
Use this handy FREE time calculator to plan your ride from start to finish.
I will use the example of a 80kg male:
- For 2 hours (of riding in windy very hot conditions): 750ml of water, 750ml electrolytes and 2 scoops of any carb supplement (there’s 27g of Carbs in a scoop).
- For food I would suggest one of the items listed above e.g. a hot cross bun ( 32g of carbs + 27g ofPerpetuam/Tailwind = 59g of carbs). So that will cover your first hour.
- For the second hour you have 27g in the carbs drink again but this time maybe eat the banana (27g of Carbs). So there you have 54g for the second hour and so on.
- When stopping at the water table, look at the options and make the calculations in your head quickly to see what is needed for the next 2 hours.
- STAY AWAY FROM THE SUGARS (COKE AND BAR ONES) UNTIL THE VERY END!!!
- So refuel your bottles, and take just enough till the next table. No point in schlepping it with you for hours.
Here’s a list of typical items you will find at a water table and how many carbs there are in them:
- Potato – 26g Carbs (110 Calories)
- Banana – 27 g Carbs (105 Calories)
- Cup Cake – 10 g Carbs (140 Calories)
- Wine Gums(4) – 18,4g Carbs (79 Calories)
- Sandwich – 8g Carbs (65 Calories)
- Koeksister – 27g Carbs (137 Calories)
- Pancakes – 11g Carbs (86 Calories)
The supplement sponsor will have their products on the table too – make SURE you have used it before.
Trying something new in a race can potentially also end your race if you start cramping.
RECOVERY
Once your race/ride is done, the most important part lies ahead: RECOVERY!
- Within 20 minutes of finishing have a recovery protein shake, a steak, yogurt, cheese or any other protein to help your muscles to recover. Have it ready and waiting in your car or at home.
- Drink as much liquid as you need. Yes a beer/coke/G&T is justified! If you suffer with lactic acid build-up, have some Citro Soda or Dr. Vogel’s alkaline powder to help remove the lactic acid.
- Book a massage for the day after if possible.
- If you struggle to stay awake between 3-6am on your early rides it’s your body suffering from a protein deficiency! If you eat a huge dose of protein at say 2:30am this will not happen.
Please DO YOUR HOMEWORK. Build a spreadsheet and write in there what you are eating and drinking per hour – it’s a great exercise and keeps you accountable, very different when you actually see it in writing than just winging it. PLAN and you WILL succeed.
I hope this is helpful. Happy training.
Anri Parker
*Heads Up: This nutrition plan and advise is designed for your personal Khomas100 race strategy planning. While you’re welcome to share it with fellow riders, please remember to give credit to its creator, Anri Parker, and the Khomas100.com.na website. Let’s keep the Khomas100 spirit of camaraderie alive!
Image credit: Onguza Bicycles
