MTB Race Week Nutrition Done Right
Determining Factors for Race Week Preparations:
Mountain Biking Discipline
Race Duration
Level of Racing
Training Status
Basic Sports Physiology
What is Glycogen?
Preparation: 7 Days Before the Race
4hr+ Events: XCO, XCM and 24hr
To Carbo Load:
Consume mostly carbohydrate rich foods
Choose the white variety to minimise fibre intake
Choose low fibre veggies
Limit your protein (meat, fish, eggs, chicken, legumes etc)
Limit fat intake (processed meats, nuts, avocado, oil etc)
XCO and XCC
Enduro
Downhill
The Day Before the Race
The Day of the Race
Sleep
Tips on Getting Good Quality Sleep:
Stick to a regular bedtime and wake-up time (even on weekends)
No up-close screens (phone, iPad, gaming console etc) in the hour before bed
A bedtime routine to prepare the body for sleep (stretching, reading etc)
A hot bath or shower 90 mins before bedtime
Air temperature not too hot or cold (around 18 degrees is ideal)
Minimal light in the room
Hydration
Meet Marzia
Marzia Bell is an Accredited Sports Dietitian and the founder of Life + Performance Nutrition. Marzia is a passionate outdoor sports enthusiast, giving all things trail and mountain a go.
Life + Performance Nutrition helps athletes and weekend legends nationwide perform at their best by fine tuning everyday, training and race day nutrition with personalised strategies that work.