Nutrition Planning

For years, I’ve been battling with my nutrition!

Fifteen years into my endurance sport journey, it wasn’t until recently that I started to nail my fueling. It’s not easy! I’ve talked to dozens of athletes who share the same sentiment: “I bonked!” “I forgot to drink!” “It’s too hard to stomach!”

Eating and drinking are crucial for endurance athletes because they provide the body with the energy and nutrients needed to sustain prolonged physical activity. Proper nutrition and hydration help prevent fatigue, muscle cramps, and other performance-related issues. By refueling throughout activity, athletes can maintain their energy levels and optimize their performance.

Understanding the Challenge

Many cyclists and skiers find it difficult to eat and drink during races and other activities. Why?

1. Digestive Distress: Intense physical activity can disrupt the digestive system, leading to nausea, cramps, or other discomfort. I learned the hard way—multiple times—what products don’t agree with me!
2. Psychological Factors: The stress and focus required for competition can sometimes make it difficult to prioritize eating and drinking. On a more sensitive note, one’s relationship with food, in general, can be a significant barrier. This one struck home for me early in my career.
3. Physical Factors: Reaching for food and drinks, especially on bumpy terrain, can make it difficult to eat and drink during races or activities.

Strategies to Overcome the Challenge

1. Practice and Technique

• Practice Eating and Drinking: You have to practice. Get comfortable eating and drinking while active. Start in a controlled environment to develop the necessary skills. Begin with flat sections, then progress to varied terrain.
• Set a Timer: Set a 20-minute timer on your computer, head unit, or watch. This is your cue to eat! Don’t leave any excuse for “I forgot to eat.” This has been a game-changer for me during races when I get too focused on what’s happening in front of me.
• Hand Position: Experiment with different hand positions to find one that allows you to reach for food or drink without compromising your grip on handlebars or poles.

2. Hydration and Nutrition Products

• Hydration Packs: These backpacks, with built-in hydration reservoirs, allow you to drink without taking your hands off the handlebars or poles. Keep the hose fastened close to your mouth but ensure it doesn’t obstruct mobility. I invested in a USWE hydration pack this winter, and it significantly increased my drinking frequency!
• Nutrition Packs/Belts: If pockets are too hard to access, consider using nutrition packs. Choose easy-to-consume options like energy gels, chews, or bars. Keep your food in front of you for easy access and top-of-mind awareness.
• Proper Bottle Cages: Use secure bottle cages to prevent your water bottles from bouncing around or popping out.
• Top Tube Bags/Bento Boxes: These are great for carrying snacks and keeping gels easily accessible while riding.

3. Plan Ahead

• Pre-Race Fueling: Ensure you're well-fueled before the ride.
• Plan Your Fueling: How much will you consume each hour? Did you pack enough?
• Regular Intervals: Plan to eat and drink regularly throughout the ride, even if you don’t feel hungry or thirsty.

Remember, everyone's body is different. What works for one person may not work for another. Experiment with different techniques and products to find what works best for you.