Peaks Challenge Falls Creek // Bicycle Network // HPTek // Event Nutrition

In this video, I run through pre-, during and post-event nutrition and how to get it right. You've done all the training, now to get it right on the day. I go over:
Carbohydrate Loading • Peaks Challenge Falls ...
Pre-event Meal (Breakfast) • Peaks Challenge Falls ...
Event Hydration • Peaks Challenge Falls ...
Event Nutrition • Peaks Challenge Falls ...
A few tip and tricks that may give you that extra 1% • Peaks Challenge Falls ...
Carbohydrate Loading Guidelines:
drive.google.c...
Event Nutrition guidelines:
drive.google.c...
Beet it Shots www.ozbeetit.com/
Pickle Juice www.picklejuic...

[@njwithers]

Several ideas I picked up from mountain biking. You can stick gels up the legs of your knicks with enough sticking out to grab the end. Much easier than pulling them out of your pocket when things are sketchy. Second, tape gels to your top tube. If they don't come out of your knicks or off your top tube when bashing through the bush, they won't dislodge when on a smooth road. Third, get a feed bag which will velcro to your headset and top tube. So long as your headset isn't totally slammed, you can fit a bag big enough to carry say 4 bars and some gels and snakes. Do you want to look cool, or do you want to risk bonking? Again, I never lost anything from it going over jumps and rocks etc. Doing so frees up one of your pockets to dedicate to rubbish. Nothing worse than fishing through a pocket that is half sticky rubbish and half uneaten bars. Dates are also good for variety - just stick them in your pocket like snakes.

[@nielkmit]

great advice Stephen, thanks for sharing

[@robertlarocca8549]

Thanks for your videos and training program. I followed the program as best as time and life would allow and it delivered a noticeable increase in my FTP! I’ve also found a second and third kick at the end of long hill that was not there before too. Bonus. Now all I gotta do is follow the nutrition plan and it will all be right. Thanks

[@michaeltan511]

FYI they used Gatorade for hydration mix last year... and winners bar if I remember correctly I would also suggest getting a large insulated bottle (cooled) for your packed lunch at Dinner Plains - it gets really warm between Omeo and Anglers Rest, and nothing tastes worse than warm water/drinks on a hot day while you’re riding... The cooling affect makes a huge difference to make you as refreshed as possible for the final climb with 200kms in your legs... Oh and I hit up a caffeine gel before each climb, works wonders lol

[@remythm6512]

Great video mate. by the way, the"Carbohydrate Loading Guidelines" doc is not available anymore. would you by any chance upload it again? cheers

[@appletozucchinisportsnutri710]

Excellent race nutrition advice. Brilliant!

[@COYSMike]

Congrats on your first 1000 subs SLane

[@troycollett8540]

Great advice

[@marcus_velo_9970]

sound advice ;-). I put all my bars into a zip lock bag to avoid rubbish and for convenience. I take Bananas, licorice and mango pieces ... sweet. Caffeine, too much and its a toilet stop i.e. diuretic. nuts, fats, have a role later into the ride - as intensity drops. rest stops: last time generally they had water & Gatorade, fruit cake, winners bars and banana. Dinner Plain lunch, wraps and Gatorade. Omeo & Anglers Tavern had lots of gels and assorted bars. Coke is very very handy on final Back of Falls climb.

[@jamestaylor4322]

Do you still have the carbon loading guidelines? It says it’s no longer available.

[@cliffordchaperon6795]

thanks Stephen

[@kevwells]

I found bottom of the climbs grab a gel, top of the climb something heavier that has a little protein (bar). Maybe 2 gels on the big climbs with your quantities.....

[@hotcakes1117]

Thanks mate, top tips - cheers

[@thepurecyclist4413]

Aside from beetroot, its also proven that rocket has a greater concentration of nitrate content

[@cliffordchaperon6795]

Stephen - its not long until the event but if you do get to do another vlog, it would be great to hear your thoughts on layers of clothing in terms of if its cold when you start & then gets hot within a few hours. Cheers

[@klixplus]

I find baby food a great alternative food source for long races. Gels upset my stomach

[@cyclingzero2353]

should use a gel flask holds multiple gels with no mess I also like to do a 50/50 honey + rice syrup mix as multiple gels has a good chance of giving you the shits :P

[@mjgolab]

Great advice. I think you also had some fruit cake on the side that you didn't introduce. Given its only about $5 at a supermaket its pretty good to have packaged on ride and in the car after ride.

[@brendanhead6833]

Did a bit of reading on Beetroot Juice and was sold on it but it seems that combining it with caffeine makes the entire process futile. Any thoughts on this? And thanks again for the training program, followed the heavy program pretty closely and enjoyed it....think I would have struggled with motivation for another 4 week block though so imo it was the perfect length.

[@StephenLaneHPTek]

Ha. If you read a research paper on that combined effect of BJ and CAFF take a look at the first author, that was me :) It still works, there is no physiological effect I can think of where caffeine 'neutralises' the effects of nitrate. It was just our studiy didnt show a combined effect.

[@topher.m]

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