5 Race-Specific Training Diet Tips


Nutrition Tips

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Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride

Video taken from the channel: Dylan Johnson

1 day ago · Cycling racing tips: Training, nutrition and equipment advice from the Women’s WorldTour. Race-specific training is key to success. Training specifically for events is important.

Training for. 27 Health and Nutrition Tips That Are Actually Evidence-Based Written by Kris Gunnars, BSc on June 7, 2019 It’s easy to get confused when it comes to health and nutrition. Below are five key markers that can help you develop an effective nutritional plan for your next race. Experiment in training by combining the below tips with what has worked well for you in the past. Remember, however, sound nutrition doesn’t make you go faster; it simply allows the body to maintain the highest output for the longest period of.

Fill up your reserves with an additional 600 to 1000 ml (20 to 34 oz) of water and/or electrolyte drinks per hour you’re active. Plus, make sure you also fill up your glycogen stores with carbs (30 to 60 g per hour). Come prepared and bring energy gels or high-carb drinks when you hit the road. A good rule of thumb is to have 5k worth of intervals at 5k pace or 10k worth of intervals at 10k pace, so 5 x 1km at your goal 5k pace, reducing the rest as your training progresses, would be a great session. Matt Clowes, a runner who has a 13:58 5K personal best also advises about training beyond the 5k distance.

In association with SiS. Sir Chris Hoy is the most successful Olympic cyclist of all time and we all know that nutrition plays a huge role. Intermittent fasting is even more effective when combined with exercise, such as endurance or strength training. Summary The 5:2 diet should be very effective for weight loss if done correctly. Eat a snack and drink fluid every 15 to 20 minutes.

Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel. But nutrition for runners is different than an everyday diet, and you’ll need to prepare for that too. “[Good] nutrition should be part of your ongoing training, not something you start to do only in the weeks leading up to the race,” says Kathleen Porter, MS, a registered dietitian and longtime runner from New York City. 10 Workout Secrets From the Pros.

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.

List of related literature:

If you have done everything right in training, you should not need an elaborate race-day nutrition plan because your race nutrition will be very similar to your training nutrition.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Rule one: Do not introduce a new nutrition plan, either on race day or during the week leading up to it.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Appropriate nutrition during the training period and the race itself can help to reduce the incidence of metabolic problems.

“Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance” by Raymond J. Geor, Manfred Coenen, Patricia Harris
from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance
by Raymond J. Geor, Manfred Coenen, Patricia Harris
Elsevier Health Sciences, 2013

The only adjustments in nutrition that you need to make during race week are: (1) a slightly more carbohydrate-dense breakfast the day before and the morning of the race; (2) moderate amounts of healthy starches with dinner, such as a sweet potato or white rice; and (3) carbohydrates during the actual race.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

This isn’t a book on race nutrition, and in any case I don’t have your personal data to help you figure out your nutritional plan.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

You can never have enough base fitness, so this second method will do a lot to prepare you quite well for the specific, racelike training that precedes the “true” A race.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

More information on race nutrition strategies is provided later in this chapter.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Most races provide the basic stuff like pastas and oatmeal.

“Ask a Pro: Deep Thoughts and Unreliable Advice from America's Foremost Cycling Sage” by Phil Gaimon
from Ask a Pro: Deep Thoughts and Unreliable Advice from America’s Foremost Cycling Sage
by Phil Gaimon
VeloPress, 2017

Marathoners can almost double their muscle glycogen stores by doing a long run 7 days before a race, then eating a low-carbohydrate diet for 3 days, followed by a highcarbohydrate diet (70 to 80 percent of calories from carbohydrate) for the 3 days before the race.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Race preparation should include strategies to store muscle glycogen in the amounts that suit the fuel needs of the event.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just a quick comment fat is better fuel source for endurance, but carbs need to be there for the moments of breaking out, climbing, or sprinting to the finish

  • Great video. I’ve listened to it multiple times now. This weekend, I’ll be racing on all of my own DIY nutrition products: electrolyte drinks, gels and rice cakes. Happy stomach = good result. Cheers and Thank you!

  • At 1:17:00 he said each pound of muscle uses 69 calories a day? How can this be? If a person has 100 pounds of muscle, that would be 6,900 calories.

  • I do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don’t have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now “train your guts by consuming stuff with more carbohydrates” makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers

  • Your videos about nutrition have been very insightful and I have appreciated them. I have a suggestion/question that I think you should research and do a video on. The question is how much protein do we really need? Based on some studies and information that is out there, I should be eating nothing but protein to satisfy the number of grams some say I should eat especially as I age. I tend to think we should eat mostly whole grains, vegetables, and fruit and the macro and micro nutrients take care of themselves. But, I’d be interested to hear what research has to say specifically related to performance. Thanks!

  • Hey Dylan, thanks for the great videos. I would have never imagined, that one day I would start drinking tomato juice. Yet here I am… it even starts to taste good after the first three weeks:P

  • Before, a large russet potato cut into shoe string size pieces fried in a little olive oil, 2 eggs and three cups of strong black coffee in the morning before a 7 hour and 7, 000 vertical foot day does me right.During ride, whatever I can find in my pantry or fridge that will pack some what well, its nice to have a variety of things, even if it doesn’t sound good at 6:00 AM when you are contemplating it, it will taste like the best thing you ever had after a 7,000 foot single track climb at 13,000 foot elevation. After just a lot of something tasty, preferably with a high protein content.

  • What sorts of high carbs foods would you recommend? I just need some more ideas to create moire of a diversity in my diet a little bit.

  • Thanks for the video really helps a rookie like me! I would like to see what you more experienced guys think of this breakfast every morning… I make a bowl of organic oatmeal and I put a scoop of whey protein powder in the oatmeal. Mix it up and eat. Actually tastes okay. Also, do any of you take Maca root? Heard that’s a great supplement. Any advice would be much appreciated.

  • Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!

  • I really liked the vid but I have to say this…
    I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I’ve ever tried! Not easy to open and hard to chew on!
    Their gels are okay, though

  • Bacon and egg sarny at the cafe,, next stop every 20mins you said, at a pub pint of beer for electrolytes
    and a packet of crisps. ���� Forget sucking on sugary vile gels, eat some proper food….non competitive cycling doesnt mean you have to spend money on fancy gels and custard powder supplements…..its just a money making scam for producers. People who do manual labour all day at work dont use this crap,will rot your teeth might as well just eat sweets and they are cheaper. Big pasta meal the night before a hard route, steak and chips afterwards wash down with red wine….if you are cycling / working hard enough you wont get fat. The only fatties are those who eat too much and not doing enough adequate exercise..simple equation.

  • Training plans are now available! Use the code YOUTUBE to get 15% off through the end of the month: https://www.trainingpeaks.com/coach/dylanjohnson#trainingplans

  • Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!

  • I have been using this for 2 weeks now, no counting calories just protein and carbs (fat kept to just omega 3 capsules) and those hidden fats are probably in the 25-35g range. I used a 1.5g/lb of LEAN body weight instead of total body weight, i need 240g of protein daily (i aim for 250-260g to be “safe”). Carbs are reduced down to 30g (complex) per meal, since i am sitting all day in front of the computer, pre-workout i go with 45g of carbs + pre-workout supplement and i never feel exhausted or tired during or after the workout. Ironically i have lost weight, but i am much stronger in the gym. The more i look at my gut, the more i notice it is getting smaller, while areas with less fat (shoulder, traps, biceps etc) appear bigger (just a bit). I worried, since i was losing weight, but it seems that after adjusting my carbs, i am burning fat and building muscle at the same time (a bit of a big controversy in the community). So far, i am getting stronger, lifting more and more weight, feel just fine and loosing some stubborn fat. Milos is correct, we each need to figure out our own carb requirements/energy demands, so far i am responding great.

  • I discovered a bizarre “fuel” for cycling (I don’t race). I did a short, but high-altitude 6-mile hike in the morning last week, then while the rest of my party was napping, I hopped onto my bike and did a 30-mile canyon run, knocking 20+ minutes off my entire ride, and passing cyclists left and right. That’s never happened to me. I wonder if pre-cycling workouts is a thing? Or was I just lucky?

  • awesome how you have the most super up to date latest thinking/research on all this, esp the notion of “natural” food based antioxidants vs supplement for antioxidants. i JUST heard this whole notion of antioxidants (as pill/supplement) can be detrimental to natural recovery adaptations. Which made me kind of freak out like, are all the blueberries and tart cherries i eat somehow like “bad” for overall performance/recovery??? (as strange as that sounds). It was confusing. But you put it to bed its all good and beneficial in whole food form. Thank you!

  • I only train, race and sleep fasted as the science says it’s the best for something or other.
    Please don’t ask about my results as we know they vary widely between individuals.
    Edit: Regarding caffeine, I did a n=1 comparison study on caffeine vs alcohol and found that my RPE is even better with alcohol plus it has an added bonus of a relative perceived pain(RPP) of zero on all crashes which seem to increase with alcohol. So, when I get out of hospital I may switch over to alcohol as my preferred endurance fuel.

  • This did a great job covering the needs for carbs before/during/after, but I’m confused as to the needs for protein for high intensity and/or endurance athletes

  • Hi Dylan, great vid! Do you have an opinion how much protein on average per day a cyclist/athlete needs? I do quite a bit of cycling, and also some weight training. I know the old idea of 1g of protein per pound of bodyweight per day, what’re your thoughts? Very useful channel btw:)

  • Dylan: I’m pleased you confirmed whole foods are superior to supplements. Surprised and happy that my coffee intake is also beneficial.

    This is now the third vid I’ve watched of yours since discovering your channel. So much useful information is packed into your vids. Really appreciate them. Thank you!

  • Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980’s is now recommending a low carb diet for exercise.

  • Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.