The document provides comprehensive guidance for mountain bikers on nutrition planning and race strategies to optimize performance. It emphasizes the importance of a balanced diet, hydration, and proactive race preparation, including avoiding common mistakes and developing a tailored race plan. Key topics include carbohydrate and protein intake, hydration strategies, and pre-race routines to enhance endurance and recovery.

1. The key ingredients for success!
Nutrition Planning
and
Race Strategies
for Mountain Bikers
Allan Laframboise
Bike for Bender, CEO
XC/Endurance Mountain Biker
allanlaframboise@hotmail.com

2. What are we going to talk
about?
1. Good Nutrition
2. Training Nutrition
3. Race Strategies
4. Top 10 mistakes!
5. Your race plan

6. What do they all have in
common?

7. Training Plan
Nutrition Plan
Race Plan

8. Training Plan
Nutrition Plan
Race Plan

9. Why is nutrition important?
• Fuel – speed, endurance and strength
• Muscle repair and building
• Better concentration
• Stronger immunity
• Feel better

10. What is good nutrition?
Balanced!

11. What is a training nutrition plan?
1. Eating a variety of nutritious foods
2. Meeting the energy needs of training
3. Drinking adequate amount of water
You are an athlete.
You should be thinking about good nutrition every day.

12. Carbohydrates
• Primary source of fuel
• Energy is stored as glycogen
• Limited storage in muscles and liver
– Lack of = Fatigue, Use protein
– Too much = Gain weight
• All natural (not refined) are the best!
50 – 75% of the food on your plate should be carbohydrate sources.
Whole wheat, pasta, beans, fruits, vegetables, yoghurt…

13. Nutritious Carbohydrates
• Good sources
– Rice, pasta, cous cous
– All fruits and veges (best)
– Whole grains, cereals
– Bread, muffins, crumpets
– Legumes
– Milk, low fat yoghurt
– Potato, corn
– Rice cakes, biscuits, pancakes, scones
• Other
– Sugars, jam, fructose, glucose, soft drinks…

14. How many carbs for exercise?
• Example
– Intermediate intensity 60 g/hr
– High intensity 60-90 g/hr
• Watch the sugars!
For 60–90 min events, it’s best to replenish carbs.
Sports drinks, gels, chews…

15. Protein
• Supports body and muscle growth
• Essential for repair and recovery
• Provides some energy (<5%)
• Low protein
– Lack of growth & recovery, sore, tired
• Approximately 0.5-1g/lb/day
25-33% of the food on your plate should be protein sources
Fish, poultry, lean meat, eggs, soya beans, legumes, nuts

16. How do you get 10g protein?
• 2 small eggs
• Low fat milk or soy milk
• 2 slices of cheese
• Greek Yoghurt
• Lean meat poultry
• Sea food
• 4 slices of bread
• Nuts
• Tofu
• Beans
• Lentils

17. Fats and Fatty Acids
• Small amounts are essential
– Strong immunity, anti-inflammatory
– Strengthens cells
• Natural, unrefined oil fats are good
• Chemically altered are not good
– hydrogenated/trans fats
– corn oils or anything deep fried
5% of the food on your plate should be healthy fats sources
Fish, olive oil, avocado, pumpkin/sunflower seeds, nuts

18. Hydration
• Water is essential!
• Transport blood, oxygen and nutrients
to muscles
• Essential for chemical reactions
• Lubricates muscles and joints
• Helps recovery

19. How much water daily?
• Average recommended per day
– 100 lbs (50 – 100 oz = 6 – 8 glasses)
– 150 lbs (75 – 150 oz = 8 -10 glasses)
– 185 lbs (92 – 185 oz = 10 -12 glasses)
• Consumption will vary for everyone!
If you are thirsty, it’s already too late!
Drink 6-8 glasses minimum!

20. How much water for exercise?
• Example
– 1-2 hr before (2 glasses approx. 8-16 oz)
– Before event (1 glass)
– During Every 15 minutes (take in 4-8 oz)
– After event (2-3 glasses)
Average water bottle is 16-20 oz.
How much will you need for a 1.5 hr event?

21. Electrolytes
• Minerals that help balance fluids and
electrical functions
• Helps muscles (cells) function
• Sodium, Calcium, Magnesium, Potassium…
• Sources
– Soup, milk, olives, tomatoes, bananas,
sweet potatoes, nuts, beans
60 minute event – balanced diet is all you need
60-90 minute event – need supplement (sports nutrition drink)

22. Electrolyte Sports Drinks

23. • Carbohydrates
• Protein
• Fats
• Water
• Electrolytes
Nutrition Summary
Balancing your plate is the easiest way to balance nutrition!

24. Training Plan
Nutrition Plan
Race Plan

25. Race Planning
• Start with a season plan
• Week before event – critical!
– Balance exercise, recovery & nutrition
– Bike maintenance
– Race strategy
– School projects, work…
Being prepared will put you in front
of your competition on race day.

26. The Week before!

27. Week Before Plan
• Sat or Sun – last extra hard ride
• Mon - Fri - Balance riding and recovery
• Eat well
• Stay hydrated
• Get projects done early in the week
• Make a list!

28. Better to be “well rested”
than “well ridden”.

29. Two Days Before (Thursday)
• Good day to take off to recover
• Check your bike and gear
• Get your gear ready
• Rest
• Relax!
Try to rest two days before an event.
Recovery is essential!

30. Day Before - Riding (Friday)
• Pre-ride course or ride (<1hr)
• Get your heart rate up a little
– Short-medium intervals (2-5 min)
– Soft-pedaling is ok!
• Study and memorize course
– Start, passing, long climbs, dangerous…
• Bike check
Pre-riding will give you a leg up on your competition.
It will also help you plan your race strategy.

31. Don’t make any changes!

32. Day Before - Nutrition (Friday)
• Hydrate – but not too much!
• Electrolytes
• Carbohydrates – little more
• Proteins – little less
• Eat small amounts throughout day
• Eat a little later in the evening
This is a very important day for nutrition.
Do not overload on anything – stay balanced!

33. Hydration Test

34. Get lots of rest!

35. Race Strategy
• What type of race is it? Priority #1, #2…
• What are your goals for the race?
– Stay with a competitor
– Improve your starts
– Riding smooth
– Focus on recovery
• Be realistic
Work with your coach.
Never roll up to the starting line without a plan.

36. Stick to the plan!

37. Bad days are ok!

38. Enjoy your race!

39. Nutrition - Morning before a “Long”
Event (>90 min)
• 3hrs before, eat a healthy breakfast
– Oatmeal, raisins, some nuts
– Eggs, toast/bagel, peanut butter
– Fruits – banana, oranges, peaches…
• 1hr before
– Sip on a sports drink
– Limited solid food items (must be digestible)
Fuel well before long events to prolong energy (glycogen) consumption.
Limit simple sugars (high glycemic index).

40. Nutrition - Morning before a “Short”
Event (60-90 minutes)
• 1-2 hrs before, eat light healthy breakfast
– Cereal, oatmeal, raisins, some nuts
– Eggs, toast/bagel, peanut butter, yoghurt
– Fruits – banana, oranges, peaches…
• 1 hr before
– Sip on a sports drink
– Limited solid food items (must be digestible)
Eating (fueling your body) will give you energy.
Less sugar and fiber will help prevent your stomach from getting sick.

41. Morning of the Race - Plan
• Arrive plenty early (>2 hrs)
• Sign up, number plate
• Check bike (bolts, oil chain…)
• Get water and nutrition ready
• Get dressed
• Sip on water or a nutrition drink
Try to rest and relax.
Go over your race strategy.

42. The Warm Up
• Shorter race, longer warm up
– 20 min race = 60 min warm up
– 1-2 hr race = 30 min warm up
• Longer race, shorter warm up
– 3-5 hr race = 15 - 20 min warm up
Warming up is essential!
Get a routine (20-30 minutes, few short intervals).

43. The Start
• Nature break
• Line up 10 minutes before!
• Pick a good line
• Get in the right gear
• Deep breaths
• Relax
Stay focused on the race plan.
Remind yourself to drink.

44. Execute your plan!

45. Race Tips
• Races aren’t won at the start. Be safe!
• Balance your energy
• Drink every 15 minutes (climbs, flats…)
• Recover!
• Size up the competition…

46. The race doesn’t start
until the last lap!

47. Follow the leaders

48. Test your competition

49. Avoid the sprint

50. Stick with the plan!

51. After Race
• Drink water!
• Replace carbs & protein within 30 min
– Peanut butter and banana sandwich
– Yoghurt and fruit
– Chocolate milk
• Warm down 15-30 minutes
Water and nutrition replacement is essential immediately after race!
You will recover faster and be stronger.

52. Top 10 Race Day Mistakes
1. Road too much the week before
2. Not recovered
3. No race plan
4. Didn’t execute race plan
5. Didn’t warm up
6. Started too fast
7. Didn’t focus on recovering
8. Didn’t maintain bike
9. Changed something on your bike
10. Arrived late to event

53. Top 10 Nutrition Mistakes
1. Unbalanced nutrition (fast food, soda…)
2. Not eating enough before event (1-2hrs)
3. Wrong foods (protein, fiber, sugar)
4. Eating solid/undigestible food before race
5. Wrong drinks - soft drinks, red bull…
6. Experimenting
7. Dehydrated
8. Didn’t drink enough during event
9. Mixed nutrition drinks to strong
10. Didn’t drink or eat after race

54. Nutrition and Race Plan
Sat Sun Mon Tues Wed Thurs Fri Sat
Race Day
Training Hard Ride
(race
simulation)
Recovery
Ride
Off Spin Ups Tempo
Ride
Off
Bike &
Gear
Check
Pre-ride
Race
Strategy
Rest
Warm-up
Go over
Strategy
Execute!
Stretch and get lots of rest every day.
Nutrition Few extra,
carbs
protein &
water
Few extra,
carbs
protein &
water
Stay hydrated
Few extra,
carbs
& water
Good
Breakfast
Water+
Bottles
Recovery
Eat balanced meals and drink adequate water every day.
Race
Strategy
Type of Race: Priority #1
Goal: Top 5, podium
• Manage the start
• Stay hydrated (drink)
• Evaluate competition
• Evaluate how you are feeling
• Try to pass on the top of climb #2

55. Athletes need to have a
plan to be successful.
Training Plan
Nutrition Plan
Race Plan
Homework:
What is your plan for your next event?

56. Camp Tahquitz 6hr Challenge
Aug 24-25th Angelus Oaks, Boy Scout Camp
Fundraiser for you guys!
www.bikeforbender.com
Test your nutrition and race strategy!

57. Pop Quiz
• What is the key to a good nutrition plan?
• Why are carbohydrates and protein important?
• How long before a 60-90 min event should you eat?
• What should you eat?
• How will know if you are properly hydrated?
• How many ounces of water do you need for a race?
• Is Gatorade a good race drink?
• What is the most common mistake a racer makes:
– The week before an event?
– The day before an event?
– The morning before the event?
– During the event?
– After the event?
• Why is planning your race strategy so important?

58. More resources
• http://www.hammer.com
• http://beta.active.com/nutrition/sports-nutrition-
guide
• http://livestrong.com

59. Thank you!
Allan Laframboise
Bike for Bender, CEO
allanlaframboise@hotmail.com