Train With Us
Granary Road is hosting the 2019 Chinook Classic and a new bike day festival at their venue south of Calgary on May 25th. Vendors and certified coaches will be on hand for training Q&A and to lead groups through portions of the cycling course. We’ll be breaking into groups for beginners, advanced, mixed and women’s only. Everyone and anyone is invited (even if you’re not entered in an event).
Hope to see you there!
Australia’s Cadel Evans, left, rides to victory during stage four of the Tour of Alberta cycling race just off the “Road to Nepal”.
NUTRITION
What should you eat for race day?
Duathlon training also should include what you’re putting into your mouth. Food is fuel. It provides you with energy for activity. Follow these simple guidelines for what to eat before the race.
2 nights before the race
- Eat balanced meals and snacks through out the day.
- Choose a supper high in complex carbohydrates (whole wheat varieties) and lean protein. Think whole wheat pasta with turkey meatballs, or fish and brown rice. (400-450 calories) You want to build up your energy stores in your liver and muscles.
- Stay away from sugary foods, gassy high fibre foods (beans/lentils), and high fat foods. No soda pop.
- Limit caffeine and have at least one cup of water at each meal and snack.
- Make sure you have a balanced high protein snack 1 hour before bed.
1 night before the race
- Again, balance meals and snacks throughout the day. Eat small portions every 3 hours.
- Choose a supper similar to the one the night before, high in complex carbs and lean protein. (450-500 calories) Prioritize carbohydrates at this meal (ie. add ½ cup grain over your usual meal portion).
- Instead of an evening snack, drink 2 -80z. glasses of water to hydrate your body. You ate extra energy at supper, so the key here is to hydrate. Do this at least 90 minutes before bed so you do not wake up in the middle of the night to head to the bathroom, you need your rest!
Race morning
- Drink 2 -8oz glasses of water right when you wake up to replace losses filtered to your kidneys overnight.
- For races 1-3 hours long, choose a 200-250 calorie snack, high in carbohydrate and a little protein (low in fat, sugar and fibre). Eat 1-2 hours before race.
- If you regularly drink caffeine in the morning, have your regular fix to avoid withdrawal during the race.
- Example breakfast: 1 cup smoothie with 1/3c. fruit yogurt, 1/2c. skim/soy milk, 1/3c. berries.
- Example breakfast: 1 egg scrambled. 1 1/2 pieces whole grain toast.
- Example breakfast for caffeine drinkers: A skim milk latte with a whole grain waffle.
During race
Water, water, water!