Training Camp Nutrition
I have received a number of questions on the cycling training camp I was at earlier this month in North Carolina.
We were training anywhere from 2-8 hours a day and I ended the week with almost 700 KM of cycling and 1000s of m of climbing elevation. After a few years of stage races, multi-day adventure races and training camps, I have learned that fitness is important but nutrition is key.
It is quite easy to under eat during times of big efforts which is why it is the time of training that I am MOST likely to track my intake.
A few things I follow as a general rule are:
- Drink water like it is your job. I supplement my plain water with kombucha and sparkling water to ensure I keep drinking.
- I shouldn’t return from a ride feeling ravenous if I have done my job correctly. I aim for 40-60 g of carbs an hour in a mixture of solid food and drink bottles.
- Burning a lot is not an excuse for eating whatever I want. I focus on nutrient high foods to ensure I am getting what I need to recover FAST.
This is a look at what I focus on during times of significant training taken from my food journals at camp:
COFFEE – often and every morning
Oatmeal with peanut butter and a banana OR Kodiak Cake pancakes and maple syrup
Leading up to the ride, I will drink F2C Hydradurance in my water for electrolytes.
40-60 g of carbs an hour. I will do two scoops of F2C Glycodurance which give me the carbs without the sugar. I prefer bottles to solid food on hard rides because, quite frankly, we don’t often stop to eat so drinking from a bottle is easier.
Banana – I will often stuff a banana in my jersey.
Immediately after my ride, I will have a glass of I will also have F2C Rehab 3:1 to replenish my stores and kick start recovery until I can eat, often within the hour of my ride.
My favourite post ride meal is this bowl:
coconut quinoa with half a banana, half an avocado, almonds, chicken, salt, ginger and broccoli sprouts
I will often have chicken, pasta and salad with a nice glass of wine and a couple squares of dark chocolate with sea salt to close out the day.
I work with both a sports dietitian and a naturopath to ensure that my nutrition is sound. Eating well during times of heavy training ensures you are recovering and reaching your full potential in training sessions.
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