The following nutritional advice has been provided by our friends at AvantiPlus Cannington. If you require more complex nutritional advice, feel free to visit them in store or ask a qualified dietician.

Multi-stage competitions, like the Cape to Cape MTB, are not only a test of your riding ability and your strength, but also a logistical test of consuming enough food energy to fuel your muscles.

You can burn up to 1,500 kilojoules in an hour on a mountain bike. If you ride for around 4-5 hours, that’s a lot of energy you’ll have to replace in a short period of time. Major sources of energy come in the form of carbohydrates (which the body converts to glycogen), while eating protein-based foods will speed up muscle repair and recovery. Correct eating will speed up the recovery process so you’ll be ready for the next day. It’s equally important to maintain an adequate level of hydration.

Typically, when you are training for a multi-stage event, you’ll alternate heavy (high exertion) days with light (low exertion) days for recovery. So how are you going to achieve high performance (over four days) without recovery days?

The secret is in the food. It takes a lot of food to replace this much energy, but if you choose foods high in carbohydrates and low in fats, the overall volume of food can be reduced. Don’t eliminate fats all together, because the body uses fats to process and store the energy. Protein is essential to repair small tears in muscle fibres that occur during exercise.

High carbohydrate foods include rice, potato, pasta, porridge, fruit and bread. Examples of foods high in fat include milk, cheese, olive oil, butter and beef. High protein foods include cheese, beans, eggs, nuts, red meat and some wholegrains such as Quinoa. There are also some great protein supplement drinks that can help.

Some foods have a low GI (glycemic index), meaning their energy is digested/converted slowly; while others are high GI, meaning their energy is digested/converted quickly. It is important to consume a balance between low and high GI foods on a multi-stage event. Getting the carbohydrate balance right can be tricky, but aim for an intake of around 70% carbohydrate, 10% protein and 20% fat.

Vitamins and minerals should also be consumed in a balanced diet; however, a daily supplement is a good idea, especially iron for women and folic acid for both women and men.

Diet Plan

Before the ride – Load up with fluids and slow release (low GI) carbohydrates. Start eating a complex carbohydrate rich diet several days before the event. This will build up energy reserves. Don’t worry about putting on weight; the riding will burn off the energy long before the body stores it as fat deposits. The day before the ride starts, drink at least 4 litres of water to pre-hydrate – it will increase your performance.

On the day of the ride, eat a carbohydrate rich breakfast, which may consist of porridge, cereal, muesli, toast with jam or honey, bananas and fruit juice. Try not to eat much within an hour of the start. This will give the body time to start the digestion process.

Try to avoid excess caffeine intake before or during the ride. Caffeine can cause dehydration, and so-called “sports energy drinks” containing caffeine can also cause increased heart-rate, quickly leading to fatigue.

During the ride – The stores of glycogen in the body are limited, so on longer rides like this one, it’s important to constantly consume carbohydrates while riding. Carry food like energy bars and gels with you. For further information on the types of energy bars and gels available, visit out event partner Peak Fuel’s website www.peakfuel.co.nz.

The body also uses considerable water to digest the food, so constantly drink while riding. Try and alternate your fluid intake of water and electrolytes. We recommend carrying a 2L camelback of water with you and filling it up at the halfway water point.

After the ride – It’s important to replace glycogen stores as soon as possible after you finish the days ride. This is the “golden hour”, where the body will quickly process any food and replace the stores within the muscle tissue and the liver.

So as soon as you get off the bike (within 15 minutes), start eating carbohydrates – this will speed up recovery.

Always Carry Fuel!

As a rule of thumb, always carry a little more food and water than you think you’ll consume. If you’re feeling run down, slow down. Signs of stress on the bike include poor coordination, blurred vision and poor comprehension/ judgment. Once the onset of dehydration or energy depletion commences, it’s too late to reverse it while remaining competitive.

Rest for a while, re-hydrate and eat some food. When you feel strong enough, walk or slowly ride to the finish. If you’ve been feeling sick or weak on the trail, seek medical advice when you reach the finish.

By following these tips you will have a great experience participating in the Cape to Cape MTB and be able to maintain your energy levels over all four days of riding.