How to Create a Race Day Sports Nutrition Plan, Part 1

The best cyclists know that race-day nutrition must be planned—quantity, types of food, and timing that will best fuel your body for best performance.

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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 this workshop, which is Part 1 of a four-part series, How to Create a Race Day Sports Nutrition Plan, Head Coach Ryan Kohler and Coach Trevor Connor explore the overview of how to create a race-day sports nutrition plan. They share how you can gain a clear understanding of the nutrition demands of your specific event.

This Webinar includes homework! See the Forum topic Race Day Nutrition Plan Homework for your assignment.

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 3 of this series explores how to write out your nutrition Plan A, Plan B, and the Disaster Recovery Plan; how to find out what nutrition will be available at aid stations; calculation distances and estimating nutrition needs between aid stations; and more nuts-and-bolts nutrition plan execution.

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.]

Video Transcript

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