HOW TO FUEL GUIDE: 24-HOUR MOUNTAIN BIKE RACE

TIPS FOR A SUCCESSFUL 24-HOUR MOUNTAIN BIKE RACE

From the Hammer Endurance News editorial team

3-5 DAYS BEFORE THE RACE

Resist the temptation to train too hard too close to the race

In the days leading up to the race, you simply cannot make a favorable impact on your fitness level. However, training during this period – by training, we mean any significant load in terms of duration or intensity – can actually hinder your race performance. As Jeff Cuddeback, legendary endurance coach and ten-time age-group Kona Ironman World Champion, puts it: “The week leading up to a race of this length should be entirely about rest and replenishing energy stores. Training at this time only serves to keep the engine oiled and properly tuned, nothing more. If you think that training in the week of your most important race can further improve your fitness, then unfortunately you are mistaken. If you are one of those who train hard right up to the race, you will almost certainly underperform compared to what you would truly expect.” The basis for the best performance in long-duration races is to start well-rested. Period.

Don't deviate too much from your usual diet

● FLUIDS – Do not drink excessive amounts of water in the hope of pre-fulfilling some of your fluid needs during the race. Aim to consume approximately 33-65 ml of water per kilogram of body weight daily. For a 68 kg athlete, this means approximately 2.2-4.4 liters of water per day. However, if you haven't regularly followed this recommendation until now, do not start now, as suddenly consuming too much fluid can overload your system and increase the risk of hyponatremia.

● CALORIES – There is no need to consume extra food in the hope of "carbohydrate loading." Any excess food consumed in the days leading up to the race will either pass through your digestive system or be stored as fat cells... neither of which will benefit you on race day.

● SODIUM – Do not consume extra sodium or salt in the hope of "stocking up your body's reserves" before the race. Numerous studies support the benefits of a low-sodium diet for both athletes and non-athletes. In the days leading up to the race, therefore, pay particular attention to the salt content of your meals, especially if you are eating at a restaurant. Sodium is an essential part of the diet, and the amount and timing of electrolyte intake should be planned so that you consume them when you actually need them. It is not advisable to try to accumulate them like a camel in the days leading up to the race.

THE EVENING BEFORE THE RACE

Eat clean foods, only until you are full, then call it a day

The evening before the race, you can no longer favorably influence your muscles' glycogen storage capacity. During this period, the enzyme glycogen synthase – which regulates glycogen storage – is inactive. This is why immediate nutrient replenishment after training is so important. Consume complex carbohydrates, your choice of high-quality protein, and ensure adequate water intake. Skip alcohol, fatty foods, and dessert... these "rewards" are better saved for after the race.

RACE MORNING

Do not consume calories in the three hours before the race

A properly rested athlete's muscle glycogen stores provide enough high-quality fuel for 60-90 minutes. At the start of a long race, the body uses this energy source first. Don't waste it by eating something one or two hours before the start! Do you know what happens if you eat in the three hours before training? Your muscle glycogen stores deplete much faster... in long-duration races, this does not help performance at all!

Don't sacrifice sleep for food

You will be racing on your bike for a very long time. Believe it or not, you can start on an empty stomach. Your brain might say, "I'm hungry. Feed me." Meanwhile, your muscles are saying, "Everything's fine, let's go!"

If you absolutely must eat before the race, but you don't have a comfortable three hours to finish your pre-race meal, sleep as long as possible, then consume Hammer Gel right at the start, as described below.

30-45 MINUTES BEFORE THE RACE

Take Endurolytes as a "pre-emptive strike" – 1-2 capsules

Taking the first dose of Endurolytes with water allows these vital electrolyte minerals to be available in your body before you even need them. The dose depends on your body weight, the weather, your degree of acclimatization to the given weather conditions, and other variables. The amount taken now will cover your needs for the first hour.

5 MINUTES BEFORE THE RACE