Century Time Trial - Nutrition

Individual and Team TT

Century Time Trial - Nutrition

Postby bradwoodbr » Thu Apr 09, 2009 3:59 pm

I would like some assistance in preparing my food for the Western Australian 160km TT.

I have read that 30 to 60grams of carbs every 30 to 45 minutes is necessary,
so I could use gels or honey.
I can carry 1.5 litres of water and am going to use "Saltstick" capsules - about one very hour.

Should I also be consuming some protein in liquid or solid form as well?
If so how much? Any recommendations?

Any advice would be greatly appreciated. Thanks :D
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by BNA » Thu Apr 09, 2009 4:10 pm

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Re: Century Time Trial - Nutrition

Postby ni78ck » Thu Apr 09, 2009 4:10 pm

160km is a long distance, but i think if you eat well prior to the tt and have a gel every 45 minutes or so, with the odd banana you should be ok! if cramping is a problem for you, you will need some magnesium in you. you can take this in a drink bottle, or there are energy bars with magnesium in them.

when you finish the race you can then gat the calorie count back to a normal level :shock:
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Re: Century Time Trial - Nutrition

Postby casual_cyclist » Thu Apr 09, 2009 4:26 pm

you may be interested in this article (pp 22-33) http://www.audax.org.au/pdf/checkpoint/cpsum0203.pdf Bear in mind its more for Audax rides, which are way more relaxed than a TT, so gels rather than solid food would prolly suit you better.
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Re: Century Time Trial - Nutrition

Postby Alex Simmons/RST » Sat Apr 11, 2009 4:15 pm

Depending on conditions, I would suggest you'll need more fluid. At least another litre. or 3 if it's hot.
Perhaps there is a fluid replenishment station somewhere?
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Re: Century Time Trial - Nutrition

Postby Ant. » Sat Apr 11, 2009 4:23 pm

The more I think of the 1 bidon holder on my P3, the more I want to sign up for the 40k option...
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Re: Century Time Trial - Nutrition

Postby Alex Simmons/RST » Sat Apr 11, 2009 4:30 pm

Ant. wrote:The more I think of the 1 bidon holder on my P3, the more I want to sign up for the 40k option...

I'd suggest a bidon for a 40km TT is optional depending on conditions. Longer than an hour though and fluid is essential.
Mind you, if it was a P4, well you want the bidon, just the fluid inside is optional :lol:

Should TT riders pay more for medicare? :D
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Re: Century Time Trial - Nutrition

Postby Ant. » Sat Apr 11, 2009 7:34 pm

Alex Simmons/RST wrote:
Ant. wrote:The more I think of the 1 bidon holder on my P3, the more I want to sign up for the 40k option...

I'd suggest a bidon for a 40km TT is optional depending on conditions. Longer than an hour though and fluid is essential.
Mind you, if it was a P4, well you want the bidon, just the fluid inside is optional :lol:

Should TT riders pay more for medicare? :D

Definitely :lol: Mentally unstable bunch of people :D
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Re: Century Time Trial - Nutrition

Postby Ant. » Sun Apr 12, 2009 6:48 pm

Alex Simmons/RST wrote:
Ant. wrote:The more I think of the 1 bidon holder on my P3, the more I want to sign up for the 40k option...

I'd suggest a bidon for a 40km TT is optional depending on conditions.

:shock:
Should your athletes pay a greater medicare levy?


But seriously, in TT style, isn't fluid practically mandatory for anything over, say, 30mins?
Your answer here may explain why I pee 2mins before the start time and limit my cooldown to cycling immediately to the toilets.
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Re: Century Time Trial - Nutrition

Postby Alex Simmons/RST » Sun Apr 12, 2009 9:05 pm

I didn't take a bidon on my last TT of > 40-min.
Didn't need it. Bike I borrowed doesn't even have a cage :lol:

I did on the one a month earlier, had a little sip at the turn but didn't really need it and wasted a few seconds in the process.
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Re: Century Time Trial - Nutrition

Postby Troy C » Sun Apr 12, 2009 9:08 pm

I am doing the same TT, this also will be a first for me
At the 80km tomorrow I will consumer 1.5lt of Endura and 3 gels (during the event) while planning to go under 2hrs
then asses, how I felt after that,
(Being easter, I have carbo loaded and no ridding today)
I am Planning to go under 4.5 hrs for the 160 and intend use around 1lt of electrolyte and 2 gels per hr/lap so 4lt and 6-8 gels around the 160
I also have a mate that will be rolling to the swap of bottles, so non-stop 160
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Re: Century Time Trial - Nutrition

Postby bradwoodbr » Mon Apr 20, 2009 1:44 am

Well done Troy,
4hours 10 minutes and 16 seconds - a very impressive average of 38.6km/hr

Thanks to everyone for their tips and hints about feeding.
This went really well, however I think a better variety of solid food would help.
Unfortunately my right ankle gave out on lap 3 and I had to retire.

I consumed the following in the three laps:
2 power bars
3 carb shots (1 before the start)
12 glucodin tablets (roughly 4 per lap)
1 banana (start of lap 3)
2 salstick capsules. One at the start and one at the beginning of lap 3.
1.5 litres of water for the first two laps.
1 litre in the third lap.

Congratulations to Mark Roberts for winning the event with an average of 39.2km/h.

Cheers
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Re: Century Time Trial - Nutrition

Postby Troy C » Mon Apr 20, 2009 8:26 am

Cheers Brad,
For the record I consumed 8 Carbo shotz, 1 before the start
1 powerbar
8 bottles of Endura
Hard Ride

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Re: Century Time Trial - Nutrition

Postby nimm » Mon Apr 20, 2009 1:13 pm

Incredible, well done Troy. What was your avg heartrate?
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Re: Century Time Trial - Nutrition

Postby Troy C » Mon Apr 20, 2009 7:49 pm

Jas, avg: 151, max: 166
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