Race Day Nutrition - part 2

[@pedrogom__]

Your videos are amazing! So helpful! Please keep going

[@WillGirling]

Glad you like them! Thanks you for watching!

[@finessecycling]

Thanks Will. Great video helps all those questions I asked.

[@WillGirling]

My pleasure bud!! Looking forward to doing some more now season is nearly over

[@darrenhunt4027]

Very informative, thanks Will

[@WillGirling]

Thanks so much Darren glad you're liking them! If there is anything you would like to see more of let me know

[@derek6107]

Will, this is great stuff. A thorough yet concise run-through for event day. Looking forward to the caffeine hit.

[@WillGirling]

Thanks so much bud!! I will be putting out Caffeine next week I think

[@dumspirosperofilms2273]

I like your channel dude! Good job.

[@WillGirling]

Hey, thanks!

[@gordonsheehan4170]

Hi Will, great vid. Can I get your take on glucose loading and the use of glucose monitors for race prep and could this be used for carb loading

[@WillGirling]

Hey bud thanks so much. Glucose monitors are good but I would recommend using them once everything else is sorted. Not needed for carb loading as the result is obvious. But while on the bike and maintaing decent glucose levels can be worthwhile

[@SkinksShots]

Great video Will. I have been using Huel shakes for a couple of years now and had great result with weight loss and also coming on leaps and bound in my cycling. Recently Huel have brought out a hi protein version of their shakes which I thought would be good for post training/recover but they have also reduced the carbohydrates by 50%. During my working week I will have 1 to 2 Huel shakes instead of lunch and supper depending on my cycling/Zwift rides. Should I stick with the standard shakes or would the lower carb/ high protein shakes be better?

[@WillGirling]

Depends on your goal tbh Neal, I'm assuming the high protein low carb ones are lower in calories or higher? I think it depends on what you're tyring to do. If you're still trying to lower bodyfat levels then the one that's lower in calories will probably be better as would the higher protein one as it will help preserve lean muscle mass better.

[@Hugo-iv6by]

Good work ! Could you talk about caffeine next time ? (Amount for a 1h race, when to take it, in what form, pre and during the race...)

[@johnmac9995]

Don't know if it's right but I normally take a SIS double espresso (so 150mg) about 40 minutes before a CX race that way as I'm hurting the Caffeine is peaking, or so I hope. I don't drink any caffeinated drinks normally so these make a noticeable difference.

[@WillGirling]

I will be putting it up next week buddy!! On it! And John that's close the amount depends on your weight but the 150mg is a solid choice.

[@johnmac9995]

@@WillGirling Like I said I never have caffeine in any other drinks so these things have a noticeable effect, I'm only 56Kgs which means it probably is on the high side. I was part of a PhD study into carb timing at Birmingham uni which was interesting. some really smart people pushing the boundaries knowledge which is super cool.

[@bikeboxmatthew4541]

Hi Will, What do you recommend for hard cycling races at around 2hrs Max? I use Jelly Babies for on the bike Nutrition and Fresh Pineapple Juice in my water to add carbohydrates, Is this too much sugar? I use this for training and Race days.

[@WillGirling]

Hey bud! So, Pre-race meal will be super important for this and getting that on point. I think that's fine, check out my DIY energy drink video to get the ratios right in the water. But if they feel good and the total per hour amount is correct then should be fine. Pineapple juice has micronutrients in and nothing wrong with sugar when racing as it's quick releasing. Sugar on it's own isn't as good when compared to sugar and maltodextrin but in a 2hour race you won't notice it.

[@stuartcressy9024]

Great video Will 👍🏻. I was wondering do you work with amateur cyclists? aka people like me lol...

[@WillGirling]

Hey Stuart - I do work with amateur cyclists too -currently changing my website to actually show that a bit more obviously- but head over to willgirling.com/apply/ and fill out a form and lets get a chat booked in! Look forward to hearing from you

[@bertchalmers]

what kind of foods would be Lo fibre, Lo GI but high in carbs for the build up 3-5 days

[@WillGirling]

Hey Rob - So you don't need to carb load for 3-5 days 1 day carb load is fine.

[@Knud451]

Regarding the weight gain. Isn't it much more complex? From my own experience (and what I've heard from others as well), exercise induced edema is a very real thing. And I would bias eating the day before another big race, instead of trying to catch up on the day. Eating the day should boost recovery from that day. You'll not get that benefit on the day of the next big race.

[@WillGirling]

Hey bud so the edema is more to do with tempretures, flying, dehydration. I see a lot of riers looking/feeling puffy after a flight. Compression can help this with blood flow mobilisation, massge too. In regards to the latter part. It depends on the race. Day before carb load should be done for every big race, but if you're in a stage race you don't have much choice but to carb load again after that days race to get ready for the next. Sometimes you mess up and eat too much or too little. If you eat too little your only option is to try and fix it in the morning pre-race. It's more a case of needs musts. I think I understood your question properly but sorry if I didn't

[@Knud451]

@@WillGirling thanks! I think you understood it correctly :) As you mention, my point was just as much that it's very complicated to get it all right. And that there are a number of confounding factors that you need to deal with.