We all have to start somewhere when tackling a new sport. There’s no shame in the learning process as this is what helps us build resiliency and the skills to become better athletes. Thanks to Maggie for sharing her insight from her first cycling event! —Dina
Here at the Nutrition Mechanic, we’re always doing our best to help athletes just like you perform at their peak. However, we also have to practice what we preach so we’re out there competing and staying on top of the latest and best nutrition practices too.
Recently, I did just that with my first bike race. You see, I grew up running competitively, playing lacrosse, hiking, and doing anything that allowed me to run as fast as I could every day of the year. However, it wasn’t until last year that I got into road biking.
After hurting my knee (torn cartilage 😩), I needed to turn to something similar to running and that became biking. I was biking about 75 miles a week and then finally this summer, I took the plunge and signed up for a 50 mile race just south of Fairplay, Colorado.
It was my first bike race and I loved every minute of it, but I also learned a few things by practicing what I preach. I am certainly not an expert in everything, but since my race, I learned a thing or two that I want to share with any of you who might be a road bike newbie, like me:
Be smart about what you put in your water bottles: Of course water should be your top priority to stay hydrated, but water alone is not going to cut it if you’re going for 2+ hours on the bike. That’s where electrolytes come in and let me tell you, they can be saviors. Electrolytes like sodium and potassium get lost in our sweat and we need to replenish them as they are important for a number of things like optimal hydration and muscle function. I relied on Nuun tablets, but sometimes the effervescent tablets aren’t for everyone and if that’s you, give me a shout for some recommendations.
Wear a watch (it doesn’t haven’t to be fancy): This tip is really to know when to refuel. I wore a very simple no frills watch to know when it was time to eat before it was too late. Every one of us has different needs, but a good starting point is to eat about 45 - 60g of carbs per hour for women and 60 - 80g of carbs per hour for men. Again, everyone has different needs and for me, I found myself eating about 50g every 90 minutes and it worked great.
Research the aid stations beforehand: This is a big one. You want to be mentally prepared for where the aid stations are located AND what they will have for you. I have yet to meet an athlete who can eat anything while racing, whether that be because of food preferences or catering to any potential GI distress, so knowing what will be offered ahead of time is key to setting up a good nutrition plan for the race.
Use your shorts for holding snacks! You don’t need any fancy bike shorts with special pockets (although, please make sure you have padded shorts...you’ll thank me later). However, to follow up from #2, you might have some snacks, like a bar, that is more fuel than you need at that minute. It is fine to eat half of the bar, for example, because you can just keep it right under your shorts until your next refuel point. The snacks won’t fall out and they’re easier to access than your jersey or any bag!
Bring gloves...and layers: Maybe this one should be called “check the weather beforehand”, because even though my race was in the summer, it was about 50℉ at the start and I was not prepared. My hands were cold for the first hour and all I could think about were my warm gloves that I left at home.
So if you’ve never done a bike race or maybe you know someone who is afraid to sign up, send them this blog and spread some confidence (and tips) their way, because at the end of the day, none of us are experts in everything, but that’s the fun of life -- we get to try new things each year! And veteran bikers, did I miss anything? Drop me a tip if you’re a seasoned biker and share the knowledge wealth with the Nutrition Mechanic Community!
Thanks for reading,
Maggie