ENDURO 11 104
US Trek rider Jeremiah Bishop knows all about the importance of hydrating during stage races. Photo: Sven Martin/Absa Cape Epic
Nutritional Supplements
GET FAST
There are heaps of products out there that can improve your performance. I strongly recommend you seek professional advice on what’s worthwhile and what’s right for you. As a guideline I have recommended the obvious ones:
nied with a form of carbohydrate like basmati rice, cous cous or pasta (the gluten free/spelt pastas are lighter which can help the digestion). You should also include some protein like tofu or a small amount of either meat, beans, nuts or chick peas. Don’t over eat and try to eat early so it’s digested before you go to bed. Late dinners will lead to poor digestion, poor sleep and hence slow recovery: a big mistake in multiday racing. The importance of the planning process So now you know the importance or nutrition and hydration for a fast recovery in multi-day events, you can adapt it to other races and training as well. Sticking to a plan can get you back into full training after a single-day race or can help you recover from hard training sessions. Remember that there is no right and wrong, and that you can always do things better. Don’t get stuck in your ways, analyse your performance and recovery and try to improve it through your nutrition and hydration. If you have any questions related to this article or other health and fitness questions feel free to contact Liam Delany at Vigor Health & Fitness: liam@vigor.net.au
Vitamin B Complex – take one each morning (not at night it’s too stimulating – a tip for you 24hr enduro riders!). Quality is important for this product; you can do better than a Berocca. Magnesium powder - there are few good products out there that will have a few other goodies like glutamine and taurine to aid recovery. Lack of magnesium in the body is the most common cause of cramping behind dehydration and fatigue. A word of warning: don’t overdose or you’ll be on the toilet more than you want. Have a teaspoon in water morning and night. Vitamin C powder – it is worth taking it for its anti-oxidant role and to boost the immune system while you punish your body’s defences day after day. Have a teaspoon in water morning and night. If you feel ordinary, have another dose after the day’s ride. Recovery/protein powders – these are convenient formulations that help you recover faster. There are a few great products out there, and a lot of not so great products. Again, talk to a health practitioner to ensure you get the right one for you. On some multi-day races you will have access to a power outlet for your blender to make smoothies – definitely take the blender, it’s worth it!