As we enter spring and the days begin to get lighter for longer we can thankfully say goodbye to the cold dark nights and take the opportunity to get some extra miles in on the bike. This is the time of the year us cyclists love.
After being confined to the turbo or to shorter sharper sessions outdoors we can hopefully now look forward to longer, warmer and more exhilarating rides. With more time in the saddle it's also time to pay attention to sensible fuelling if you want to ride strong, and indeed, the combination of smart training and correct nutritional support could see this year give you your fastest and most enjoyable sportive performance yet.
Whether you've just got into cycling or you’re a seasoned sportive rider, an effective season is all about planning your training around key events. Targeting specific events will give you a clear focus around which to build your training, and a reason to get out on the bike or extend you mileage on those days when otherwise you might have wimped out!
An early sportive will get you used to time in the saddle at your race pace which will give you a fantastic foundation for a future race, but if you want to ride strong the whole way through, it is essential that along with a well thought out training plan you develop a solid nutritional plan for race day too. Practicing race day nutrition on long rides as you lead up to your event will provide a continued energy supply so you can ride further, faster and hit the critical mileage required for your sportive. On race day, Maxifuel nutrition products can supply energy to keep you riding strong, so that as your muscle stores don’t dwindle and ensure your topping up with carbohydrate rich drinks, gels and bars to keep you powering all the way to the finish line.
How to fuel before your sportive
If you want to ride strong through your chosen sportive, starting with your energy stores topped up, your body hydrated and your mind ready will set you up for a great performance. On the morning of your sportive ideally eat a carbohydrate rich breakfast 2 to 3 hours before start time and compliment with water. Follow this by hydrating on 300 - 500ml of Viper Active in the hour prior to your event to top up your energy stores and ensure you're well hydrated. To get your mind in the game too, eat a Viper Boost bar just 20 minutes before start time.
How to fuel during the race
As you ride remember to rehydrate and refuel to keep your legs feeling strong. Aim to take on 1 gram of carbohydrate for each kilogram you weigh per hour along with adequate fluid to keep you hydrated (usually 500-800ml per hour). With Viper Active providing 45g-60g in 1.5 to 2 scoops this works well in a 750ml bottle and can be complimented with a Viper Active gel or bar towards the end of each hour to hit your need. As a carbohydrate drink or gel will digest more easily during riding, its best to use bars toward the beginning of your sportive and switch to gels as you progress.
How to refuel after and come back stronger
Once your sportive is over you might think the nutritional work is done, but the 20-30 minutes after your event is a critical time for muscle refuelling and repair. In this time the muscles are more receptive to nutrients, resulting in a superior level of re-storage. This equals faster recovery, less muscle soreness and better performance on your subsequent rides. Drinking a serving of Recovermax straight after you’ve crossed the finish line will provide the key nutrients to accelerate this process.
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