An endurance event, like a bike race or marathon, requires an athlete to expend energy over hours of exercise.

An eating strategy to maximize energy for the competition will include meal modification days prior to the event, as well as incorporation of fluids and snacks into the racing protocol.

Formulas for eating regimens and fluid replacement will need to be adapted through trial and error, nonetheless, to reflect personal preferences and performance needs.

Carbohydrate loading is part of race preparation for many endurance athletes. Following such a regimen boosts muscle glycogen, the fuel that powers your muscles, by 20 to 40 percent above normal levels.

Here are the general guidelines for carbohydrate loading, complete with sample menus

Carbohydrate Loading

Begin to taper-down workouts seven days before the competition. During the first three days of tapering, your daily food intake should meet your weight maintenance caloric needs with 50 percent of calories coming from carbohydrates.

To figure out your individual caloric needs, try using the Nutrient Analysis Tools and System website.

2000 Calorie Menu (50 percent of calories from carbohydrate)

• Breakfast - 1 cup (c) of orange juice, 1 whole wheat English muffin with 2 tablespoons (T) of “light” cream cheese

• Lunch - Turkey sandwich [3 ounces of lean turkey, 1 ounce of cheese, 2 slices of whole wheat bread, lettuce, tomato, and two teaspoons (t) of mayo], 1 medium apple, and 2 T of peanut butter

• Dinner - Pasta [1-. c of pasta, . c of marinara sauce, 5 small meatballs (lean), 2 T of parmesan cheese], 1 roll, 1 c of salad with 1 T of low-fat dressing, and . c of low-fat pudding topped with . c of strawberries

• Snack - 2 T of raisins

Carbohydrates ought to provide 70 percent of sum calories for the second three days of workout tapering.

2000 Calorie Menu (70 percent of calories from carbohydrate)

• Breakfast - 1 c of orange juice, 1 large whole wheat bagel with 2 T of “light” cream cheese

• Lunch - Turkey sandwich (2 ounces of lean turkey, 2 slices of whole wheat bread, lettuce, tomato, and 2 t of mayo), 1 ounce of pretzels, and 1 medium apple

• Dinner - Pasta [1-. c of pasta, . c of marinara sauce, 3 small meatballs (lean), 2 T of parmesan cheese], 1 roll, 1 c of salad with 1 T of regular dressing, and . c of low-fat pudding topped with . c of strawberries

• Snack - 1/3 c of raisins

Finally, take a rest from exercise the day ahead of the competition.

A final high-carbohydrate, low-fat meal should be consumed 3-5 hours prior to the race to ensure the food will be out of the stomach prior to the race starts. an example of this kind of meal is a whole-wheat bagel with low-fat yogurt and a banana.

Entering a race properly hydrated and then maintaining fluid and electrolyte levels throughout the competition are not only important for achieving optimal performance, but also for avoiding hazardous states of under- or over-hydration.

Fluids lost through sweating must be replaced in order for the body to properly regulate its internal temperature, but consumption of too much water could cause  a perilous imbalance in body chemistry.

Regretfully, taking in the proper amount of fluid during exercise isn’t always easy, because thirst is rarely an valid measure of fluid needs.

Attempt using the U.S. Track and Field organization’s tool for deciding a personal hydration plan. the following hydration guide must be altered as reported by the results of your self-test.

Approximately 15-20 minutes prior to the race begins, drink 3-4 fluid ounces of an isotonic beverage that will provide a moderate carbohydrate boost for energy.

Isotonic Drink

• 1 liter water

• 50 grams sugar OR 250 ml fruit juice concentrate

• 1 pinch salt

When you plan to use sugar in your drink, you will want to bring water to a boil and then add the designated amounts of sugar and salt. Stir until the solids are dissolved, let the liquid cool, and refrigerate.

When you plan to use fruit concentrate, you can simply mix the ingredients together in a bottle and store in the fridge until used.

When the race starts, follow your previously determined “Program for Optimal Hydration.” the fluids taken in can deliver needed energy to the muscles as glycogen stores begin to fall.

Studies have shown that consuming 0.7 grams of carbohydrate/kilogram of body weight/hour of exercise will increase endurance.

This amounts to approximately 38 grams of carbohydrate for an individual who weighs 120 pounds, or 60 grams for someone who weighs 190 pounds.

These carbohydrate needs could be met by eating a high carbohydrate energy bar, 1 big bagel, . cup of dried fruit, approximately 24-fluid ounces of sports drink, or the isotonic beverage described above.

Trying out these new meal and fluid programs and adjusting as necessary during training will help you develop an individualized strategy to reach your maximum riding potential. Good luck!