nutrition and hydration for racing

[Daniel BakerMember]

Doing the nowra pony express next sunday, and was wondering if anyone had some tips as to what kind of things to be drinking and eating both prior to and on race day.

Im supposing a bunch of carbs (pasta, potatoes etc.) leading upto the race, and some form of electrolite drink and maybe more carbs and energy bars during the event. Im only doing the teams part of it so should have around 40 mins down time every 40 mins.

Also any recomendations for cramping? Salt/Magnesium tablets sarting a few days before?

[drewMember]

electrolytes and potassium are supposed to be good for cramps.

as for carbs. you prob want more complex carbs than spuds. go pasta, rice, sweet potato.

look up what body builders eat, and when they do. as there is an ex pro who reckons you eat the opposite to what a body builder does and it all but eliminates arm pump.

i haven’t looked into it’s merits though.

and stretching i’d say would be high on the list. before race time and after you pull up from each stint/leg of your time on the bike.

[timMember]

i use the endura hydration fomula with good results, helped me alot with stopping cramps during the couple of 4day enduros i’ve done, just follow the directions, it is avaliable at most motorcycle shops, costs about $35 for a 800g container, they also have energy bars that seem to work but dont use too many as they can give you the poo’s

[MARTIN TWINEMember]

Plenty of stretching the week leading up to the event along with plenty of water in that same week.

Hit the electrolytes fluids two days before the event,during the event and after the event.As mentioned above, Endura is a good product.

Keep the salts up after the event to prevent cramping.

Power bars between loops are good also,not too many though.

If you get bad arm pump,put your forearms into a esky full of ice water to quickly get the recovery process going,circulate in for 5 mins out for 10 etc etc

This kept me going well for when i raced enduros for a few years.

Marty

[James RookyardMember]

40 minute laps will mean you should really use a camel back as well. One great sign of dehydration is loss of concentration. Loss of concentration equals crashes.
Pace yourself, consistent riding will give you the best results. Falling off is the slowest way to do a pony express.

[Daniel BakerMember]

thanks heaps for the info, ill definately start hydrating a few days before the race then.

pretty keen for it though, the iron man must be a pretty hard slog hey.

[Mick DMember]

Green450 wrote:

thanks heaps for the info, ill definately start hydrating a few days before the race then.

pretty keen for it though, the iron man must be a pretty hard slog hey.

Good luck in the event, be sure to let us know how you go.

Cheers
Mick

[Bob DowsettMember]

Green450 wrote:

Doing the nowra pony express next sunday, and was wondering if anyone had some tips as to what kind of things to be drinking and eating both prior to and on race day.

Im supposing a bunch of carbs (pasta, potatoes etc.) leading upto the race, and some form of electrolite drink and maybe more carbs and energy bars during the event. Im only doing the teams part of it so should have around 40 mins down time every 40 mins
C’mon Have a go it will only be 20

Also any recomendations for cramping? Salt/Magnesium tablets sarting a few days before?

You mightn’t have to worry too much ……………………shitty mightn’t return from his lap

cause I’m gonna run him over :sick: :whistle:
or if he runs me over i won’t let him continue

Ps whatever you buy , buy 2 of so we can share , or aren’t we aloud in the HUSSY PIT TENT

GO THE ROOSTERS :woohoo: :woohoo:

[Bob DowsettMember]

By the way I’m taking all of this valuble info in

You bring the esky I’ll get the ice

I’ll have arm /hand pump after 15 mins i reckon then i might settle down and remember that loose is cool and i don’t have to strangle the handlebars to stay on

[Matt BakerMember]

I’ve just been “hydrating” for 3 days straight :ohmy: :sick:

I’ll be eating some spaghetti for dinner this week and drinking plenty of water.

Energy bars and bananas on the day to stop cramp.

Go the ROOSTERS!!!!!!!!!!!

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