Cykling is a place to work with nutrition. You work for a long time and it is easy to Fuel during the race. It is also a lot of differnt pace during race.
Before
Start the last hour with drinking 500ml sportsdrink and one gel 15 min befor start
1 x Sportsdrink 500ml or
1 x Energygel or
1 x EnergyGel Caffein
During
Aim for 80-120g of carbohydrates per hour. Use both energygels and sportsdrink
1 x 500ml sportsdrink and 1 x energygel = 65g
1 x 500ml Racefuel and 1 x Loaded energygel = 110g
1 x EnergyGel Caffein = 150mg caffein
After
Start with Sportsdrink right after session and a ProteinBar or you can drink a bottle of FuelUp
1 x 500ml Sportsdrink and 1 x ProteinBar or
1 x 400ml FuelUp
