Need to calculate consumption for 210km race

Walrus

I'm entering the 'Around the Bay in a Day' in Melbourne Australia which circumnavigates our city's bay. It's 210 kms of nearly all flat terrain and is in spring, so weather shouldn't be a factor. A mate of mine gave me the following info based on what I'll need to consume to maintain my energy stores.

1. Is this accurate?
2. If I take energy bars/gatorade that adds up to this amount, is it as simple as just consuming that over the duration of the race?

byron27

i feel its reasonably accurate. After 1.5 hours you should start eating every hour or so until you stop.

__________________
A turn of the crank,
is all that it takes to start,
a revolution

Duckwah

Don't count on weather not being a problem.

My girlfriend and one of our riding buddies did it last year and they froze their asses off.

As for calorie consumption, depending on your pace you may have trouble eating enough during the event, however your body can pull some energy from fat stores if it has to.

__________________
Don Stevenson

Strength and Conditioning Coach

Octogen Fitness

www.octogen.com.au

fitness@octogen.com.au

Walrus

Yeah, I know last year was horrific weather.

tafi

I didn't think Round the Bay in a Day was a race. If it is then nutrition of that level is important but if not then it can vary. I have only once used energybars/gels during races and would never use them again and wouldn't recommend them to anyone. They cost a bomb, taste crap and you can easily get your energy through other cheaper means.
I recommend choped up quarters of jam sandwiches, or pikelets with jam or honey, muffins, anything really that has plenty of simple and complex carbs and which tastes good. If it tastes nice you will eat more often in small doses which is best for fast absorbtion.
However a good energy drink is well worth it since you need adequate electrolytes to maintain as high a hydration level as possible.

As far as the rate of consumption goes. Try to eat regularly (say a couple of mouthfulls every 20mins) at a rate where you feel comfortable. If you have to force food down it's not good and you should eat before you get hungry.

I would make sure you eat a decent breakfast before leaving and spend the first hour relaxing into the pace and rhythm and concentrating on the dynamics of the race/ride. Once you are comfortable with this then you should get into regular bites to eat. Its a common sense thing.

Walrus

Good advice, all makes sense to me. I won't be racing to win, but will be racing my mates...