How to Create a Race Day Sports Nutrition Plan, Part 3

Coaches Ryan Kohler and Trevor Connor discuss how to write out your nutrition plan, how to determine what nutrition will be available at aid stations, estimating nutrition needs between aid stations, and much more.

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This is Part 3 of a four-part series, and is intended to help you better understand the nutrition demands of your event.

This workshop covers how to write out your nutrition plan—Plan A, Plan B, and the Disaster Recovery Plan; how to find out what nutrition will be available at aid stations; calculating distances and estimating nutrition needs between aid stations; and more nuts-and-bolts nutrition plan execution.

More on This Race Day Nutrition Plan Series

The best cyclists know that your race-day plan must include a nutrition strategy, detailing the quantity and types of food that will best fuel your body for maximal performance.

In Part 1 of our four-part series, How to Create a Race-Day Sports Nutrition Plan, Head Coach Ryan Kohler and Coach Trevor Connor showed you how to create a race day sports nutrition plan.

In Part 2, Kohler and Connor dive deeper into specific nutrition metrics for a race. As a case study, Kohler explores a research paper he published about race-day nutrition for the Leadville Trail 100 MTB.

Part 4 will be a discussion of how to refine your personalized nutrition plan. You’ll learn how to train your gut and find your tolerable upper limits for calorie intake, and how to keep track of your progress.

[Related Fast Talk, Episode 23: How Periodization Works…for Your Sports Nutrition with Dr. John Hawley]

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