Even a really talented and hardworking pro can't make it to the top of the podium without following a strict race-ready diet. Here, two top cyclists share nutritional tips.
Georgia Gould
Prior to cleaning up on the cross-country circuit for the 2007 National Mountain Bike Series, Georgia Gould (Luna) focused on her nutrition, becoming smarter about what and how she ate. She also matched her diet to her training.
Gould appreciates the value of consuming carbohydrates before, during and after training, and typically consumes over 1,000 of these calories on the bike from an assortment of electrolyte drinks, gels, blocks and bars.
With good fuel stores for high-intensity efforts in the days leading up to the race, Gould sticks with the same tested pre-race meal and allows for three hours digestion time, adding in half an energy bar closer to race time, if necessary.
"I also focus on hydration more the day before the race and drink a carbohydrate-electrolyte drink in the hours leading to the race, and consume two bottles during my warm-up," she said.
During the race, Gould stays focused on fluid, electrolyte and carbohydrate replacement, downing one bottle every 30 to 45 minutes and consuming three gels over the entire race. Gould likes the insurance of a daily multivitamin and supplements her diet with 500 milligrams of calcium.
Georgia Gould: 5-foot-8; 132 pounds
Pre-race meal: 1.5 cups homemade granola, soy or almond milk, banana, blueberries, and maybe 1 to 2 eggs; Half an energy bar and carbohydrate-electrolyte drink leading up to the race
Total: 930 calories, 125 grams carbohydrate, 35 grams protein, 32 grams fat
|
| 2-hour Training Ride | 4-hour Road Ride |
| Breakfast | 1.5 cups seven grain hot cereal, 4-6 oz. soy milk, 1 tbsp. almond butter, 2 tbsp. currants | 2 cups cooked oatmeal, 4 oz. soy milk, mix of banana, strawberries, currants |
| Pre-ride | 1 energy bar | 1 peach, ? cup leftover oatmeal |
| During Ride | 2 bottles of carbohydrate-electrolyte drink and 1 energy bar | 4 bottles of carbohydrate-electrolyte drink, 2 packages of Clif Bloks, 2 energy bars, 1 pack Luna Tea Cakes |
| Post-ride | 2 vegetable tamales, salad | 1 bottle Clif Shot Recovery, and an almond butter and jam sandwich |
| Snack | 3 slices of bread, goat cheese, salad, and a peach |
|
| Dinner | 2 ears corn on the cob, 1 chicken-apple sausage, grilled zucchini, salad with cucumber, avocado, pine nuts, figs, mixed greens, dressing | 4 cups of homemade borscht, 1 cup brown rice, 3 slices whole grain bread, small portion goat cheese, salad of mixed greens, smoked salmon, cucumber, avocado, figs, blueberries and strawberries |
| DAILY TOTAL | 2,650 calories, 360 grams carbohydrate, 81 grams protein, 100 grams fat | 3,700 calories, 625 grams carbohydrate, 110 grams protein, 85 grams fat |