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HOW MUCH DO YOU EAT FOR A ROAD RACE?
Here's an excessively simple formula for how much to eat for a road race.
2-3 hours before race: A real breakfast of at least 500 Calories including a lot of carbs and a little fat and protein.
One hour before race: ˜200 Calories of bagel, Clif Bar, Power Bar, GU, etc.
On the line: ˜100 calories as above.
Every 20 minutes (15 minutes for bigger guys) starting 30 minutes into the race: A large bite of something high in carbs and low in protein and fat.
Aim for 300 (small people) to 350 (large people) calories per hour of racing and for the hour before the race. Thus for a two hour race with plus an hour beforehand you would need about 1050 calories = ˜10 GUs, ˜4 Clif Bars, ˜4 PowerBars or ˜15 fig bars.
If you finish feeling bloated and overfull, eat less the next time. If you are hungry when you get off the bike or in the next few hours, eat more next time.
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