News

22 February 2010

The first question to kick the week off is from Mike Kirby from Washington in the United States. Mike has asked about nutrition specifically prior to a hard training session and with a focus on providing enough energy while not gaining weight. Simon responds to this question below.

Thanks for the question Mike. I have found that nutrition is very individual and requires trial and error before you find the perfect formula. When I was an amateur racing in Italy, we would usually have a big feed of pasta at the pre-race lunch put on by the race organiser. It didn't take me long to realise that this didn't work for me.

Over the past 10 years I have been refining my eating habits in order to get the best out of my performance. I have had allergy and intolerance testing done and I've found out that I'm intolerant to wheat so I try to steer clear of pasta and specific foods. I find that gluten free and low GI foods work best for me.

The night before a hard session I would have low GI carbs ie: brown rice or quinoa. For breakfast before a race or training session I try to stick to porridge or oatmeal with fruit and yoghurt. I am not one to eat the same food everyday so I like to mix it up with multigrain breads or muslie.

It is important to eat 3 hours before the start of a race and an hour before heading out training. This allows ample time for digestion prior to a big effort and works well for me.

With regards to not gaining weight, this is again a very individual thing and something that you would need to trial yourself. It is all about eating the correct quantities compared to the duration of your ride. Try working out the calories that you would burn during your ride and then plan your training food accordingly.

What works for me might not work for you so trial and error is essential.

Simon.

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