Pre-Race Eating

For every-day eating, I stick to a fairly strict no sugar, no refined carbohydrates diet. It's not a weight diet, it's just what makes me feel good. Anyway, I've run into problems knowing what to eat before a race.
If I try to eat anything like power bars, shot bloks, or clif bars BEFORE the race, it totally kills my digestive system because my body's not used to it, and I end up getting serious stomach issues -- just in time for the event! When I'm actually racing, I burn through everything so fast that it doesn't seem to matter as much, but I still tend to get a little bit of an upset stomach from these things while riding.
Any suggestions?

You don't have to eat "techincal" foods just because you are racing.... More important is to get a good meal with a good mixture of carbs and fats about 3 hours before the race starts. Depending on the length of the race vary the carb to fat ratio. Oatmeal with nuts/berries works great for me. For longer races use more fats, for shorter races use more carbs. In fact if you are getting stomach upset you may very well be eating too close to the start of the race....

For shorter races you probably won't need much in the way of on bike food. A 1/2 hr crit, for example, you shouldn't need any extra nutrition. A 30 mile RR you might be able to get away with just sports drink, as long as it has calories (some don't) and of course if you can tolerate it. A longer RR you might need somthing a bit more solid.

Now of course take all this remembering that everyone is different - so you may need to eat more often that I do, and you'll have to work out what is right, but its at least a starting place to think about.

How long are your races?

I race typically between 30-40kms every Saturday, except for TimeTrial races, which are 20-25kms.

I eat two eggs on bread for breakfast, and then a cheese and vegemite sandwich and 1-2 fresh pears about two hours before road races. I never eat solid food any closer than two hours out from a road race.

Lance Armstrong and other top riders recommend no solid food for 2-3 hours before a race begins... and I have found 2 hours suits me.

For a time trial I often forego the eggs or the sandwich, as I get quite wound-up and any food sits heavy. The pears are always a safe bet though. I also have a "gu" about 10 minutes before I start so that it kicks about 5-10minutes before the finish line.

I never eat any of the protein bars because 1 - they are too expensive... and 2 - they are hard to eat and feel like rocks in my stomach.

Pears - either tinned or fresh - are supposed to be one of the best slow-release energy foods out there. You can get dried pears, but I don't like the texture and they are too sweet.

I prefer spelt flour English muffins with honey and peanut butter. Coffee. Lots of water. This is the same routine I have for morning training rides. Then during my warmup, I'll reach for Clif shot bloks or a Clif drink, and this is what I have during races.

A lot of my races have been EARLY. I can't get quite enough time to have a meal and then recover. Then I have to focus more on the Clif stuff during a warmup, so that I won't have real food in my stomach too close to the event. If it's a crit, there's usually no problem, because I don't need gobs and gobs of calories anyway.

Still, for an early race especially but for racing in general, it's very important to have something you're used to for dinner the night before. This can be hard, because when you're traveling, often what's available is junk or restaurant fare that is just too rich. All of that plus race day stress can do a number on your belly regardless of what you do for breakfast. You want a good dinner, plenty of water, and enough time to digest and feel good going to bed. It really helps your race day routine go smoothly.

Quote:

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Originally Posted by aicabsolut

Still, for an early race especially but for racing in general, it's very important to have something you're used to for dinner the night before.

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Just want to reiterate this.
A goos meal the night before sets you up for the following day.
When its an important-to-me event, I actually am cautious/careful about everything I eat for the whole day preceding the event.

Nothing spicy or food that will effect my gut (like onions or mushrooms)
Minimal fat and sugar
Plenty of protein and carbs (so if its pasta, I have no sauce with it... if i have meat, I have no sauces or gravies)

A typical breakfast for me (even on race day cuz, you know, it's just a ride):
* Hot cereal like Malt-O-Meal or Cream of Wheat
* Stonyfield yogurt with added strawberries or raspberries
* Ovaltine

If I'm looking for more I'll add toast with jam or peanut butter or both. :-) Sometimes I'll have an egg instead of the cereal.

The night before the race?

PIZZA!!