Ahhhh... food. This was emailed to me by Kele Murdin, a domestic pro racer who just scored her first top 10 in a NRC race (National Racing Calendar). It has helped me emensely and kept me from making the fatal mistake of eatting right before a race. Enjoy!

Warm up:

Usually 30-45 min (TTs are more specific, long RR I don't warm up as much, Crits definitely 45min)during warm up, try to finish one small bottle, sipping often (not guzzling)...w/ some sports drink mix.

After warm up...one GU to replenish and feed the muscles that are now open and hungry.

On the bike during racing...the rule of thumb is one GU (or about 100cal of some high glycemic food) EVERY 30 min...keep an eye on the clock and get into a habit....it's crucial to eat on the bike.

After race (even a 15min TT) some recovery mix (endurox, usually a higher protein ratio than racing mix, choc milk is a easy substitute)...immediately after race, and probably a bar/PB&J to replenish glycogen quickly (theroy is need to get this in w/in 30 post race for most efficient use of calories...ie going straight to the muscles).

Spin down as needed...15-30min easy, light gear....to flush legs (only after you have recovery drink and food in hand....all parts of recovering)

Try to get a meal in w/in 2 hrs of racing...again so these calories go to muscles, not hips...if ya know what I mean!

Also - I have found that during track season and racing it's helpful to have a little snack with you to munch on. I use it mainly to keep my sugar levels up so I feel good for the next race. Hard candy is a great cure for cotton mouth too. Feel free to ask questions - I'm more than happy to share my experiences.