Diet on time trial day

[russy01]

Quick one here chaps. Little brother does a bit of racing/ time trials and I'm forever complaining at him about his diet (put politely he eats st).

This week he's staying at my house and I'm feeding him. So he's just finished homemade beef lasagne with a load of green veg.

Tomorrow evening he has a 5mile TT - he is aiming to beat the club record which his mate took of him the other day.

What shall I feed him tomorrow? (he is going to be at work so won't be able to eat 7 meals or anything daft.)
I know for any proper gains he need to fully adjust his diet, as he can't fix his bad ways overnight - BUT what would be best to give him max energy for a 11min sprint at 6.30pm tomorrow.

Interested to hear your replies. Thanks.

[GBDG]

For 5 miles it doesn't make a difference. Some caffeine before hand should help though.

[okgo]

As said, it won't matter too much. HOWEVER tell him to eat some time before as that will be a full on effort. Then maybe 15 mins before the start, a caffiene gel might be good.

I ate half a tuna sarny before a TT the other week, amazingly I held it down, but there were moments where I thought it would end up on my garmin!!

What is the club record btw?

[anonymous-user]

GBDG said:

For 5 miles it doesn't make a difference. Some caffeine before hand should help though.

and a mars bar....

[ewenm]

okgo said:

As said, it won't matter too much. HOWEVER tell him to eat some time before as that will be a full on effort. Then maybe 15 mins before the start, a caffiene gel might be good.

This. I'd eat at least 2 hours beforehand, and nothing too big. Then maybe a gel or pro-plus nearer the event. 11mins effort or so will be lots of lactate so you don't want anything in your stomach to come up. Refueling afterwards with a good meal is more important than the fuelling beforehand - that'll already be in him anyway.

[russy01]

Thanks chaps. This is along the lines of what he's doing - ill try grab an energy gel later.

As for times, he is still a junior (17 last month) his last record was 11.45, it was beat the other day and is now at 11.43.

I don't know whether that's a particularly fast time, compared to other clubs.

What time do you chaps ride?

[okgo]

Hard to know really, every course is different, and most are 10 miles not 5!

Pretty quick for a young guy though! I'd do it between 10-11 mins I would think, if the course wasn't too undulating.

Edited by okgo on Thursday 30th August 12:41

[Roman]

For carbs I find noodles or cous cous lighter and easier to digest than bread, pasta, rice or potatoes. Nuts and cereal are good for sustained energy too.

[GBDG]

pablo said:

and a mars bar....

Wouldn't make a difference - might make you feel a bit ill though.

Until you hit an hour you're using the bodies glycogen stores for energy. Anything under that and having something high in energy/sugar will make no difference.

[russy01]

okgo said:

Hard to know really, every course is different, and most are 10 miles not 5!

Pretty quick for a young guy though! I'd do it between 10-11 mins I would think, if the course wasn't too undulating.

Edited by okgo on Thursday 30th August 12:41

Yea fair enough, they do a lot of 5's,9's,10's and 25's.

Looking at the results for his last 10 miler he did 22mins 40secs - which suggests its an easier route than the 5miler as its less than double the time of the 5. So as you said its very dependent on the route.


So food wise, as-long as hes eaten sensibly there isnt a huge amount he can do to make a big difference. I suppose in such a small race factors like traffic etc could have a much larger impact.

[superkartracer]

One of the chaps who did an 18 something 10 mile TT last weekend against Hutchinson drank 8 Stella the night before, so as my coach says don't worry too much.

[anonymous-user]

GBDG said:

pablo said:

and a mars bar....

Wouldn't make a difference - might make you feel a bit ill though.

Until you hit an hour you're using the bodies glycogen stores for energy. Anything under that and having something high in energy/sugar will make no difference.

at least i stopped short of writing EPO, it was slightly tongue in cheek but they do taste nice

[Highway Star]

Steak.

Does wonders for Alberto.

[BMWBen]

Highway Star said:

Steak.

Does wonders for Alberto.

Looks like he's been eating a lot more of it too if you've seen his performance in the Vuelta.

[julianm]

Hand him a bag of chips at the turn.

If you`re under 50 it`s Alf Tupper, the Tough of the Track who trained on a diet of fish & chips & beat all the posh athletes ....

[russy01]

Update. He won the TT with the quickest time, but was off the record by 20 seconds. It was just too windy, we even opted for a standard wheel upfront - getting blown all over the place with the tri-spoke.

If there's no wind next week I think he'll take it.

[yellowjack]

pablo said:

at least i stopped short of writing EPO, it was slightly tongue in cheek but they do taste nice

Where can I get an EPO bar? I hear that they're a favourite when it comes to confectionery choice amongst top riders, but I can't find them in the local sweet shop, nor the chocolate aisle of any of the leading supermarkets. Are they made by Cadbury or Nestle? Or are they more of a niche item, that I might find in a high end bike shop? I'm confused