Nutrition and Hydration Guide for Long Gravel Events
By Frank Pike
Head Coach at Beyond Category Coaching
Welcome back Gravel Worlds nation! This is our second to last blog in this series “all things gravel”. I hope you have enjoyed the info we have shared and as always please feel free to connect with me at frank@beyondcategorycoacing.com for training advice, questions or to inquire about the special deals on coaching for Gravel Worlds participants.
Today we will be discussing hydration and nutrition. For our last article we will finish by covering the mental side of gravel events. Long adventure/training rides and gravel events face unique challenges when it comes to staying hydrated and fueled. Aid stations or water stops are often few and far between and factors like weather, terrain or mechanical problems may force you to be on your own for much longer than you anticipated. Whether you’re signed up for Gravel Worlds or you just want to start dialing in your fueling and hydration strategy for your longer training rides, use these tips to stay hydrated and fueled.
Hydration dictates your nutrition plan
Before getting into details about what and when to eat, let’s cover some basics. Hydration drives nutrition. Your hydration level significantly impacts your ability to break down and move the food you eat from your stomach to the small intestine, and then deliver those nutrients into your bloodstream. Dehydration slows gut motility, which means the energy you need and want stays in your gut instead of reaching working muscles. What’s worse is that as it sits there it increases your risk for gastric distress, and a sour stomach which is one of the leading causes of not finishing ultradistance events. You must prioritize hydration over energy intake or simply drink before you eat. You can fix an energy problem quickly, but fixing hydration- and hyperthermia (increased body temperature greatly above normal) related problems is a slower process.
Separate food from fluids
One of the best ways to prioritize hydration is to keep your calories in your jersey pockets. Carbohydrate-rich sports drinks are designed to provide about 25 grams of carbohydrate (100 calories) in about 500 milliliters (small bottle) of fluid. That is roughly equivalent to a serving of chews or most carbohydrate gels. Some sports drinks like Skratch Labs Superfuel deliver 100g carbs and 400 calories per serving. I recommend incorporating sports drink into you fueling strategy, but to also make sure you have plain water or electrolyte drink so you can increase fluid intake in response to higher temperatures or harder efforts. The idea is to be able to alter your energy intake (food) and your fluid intake from each other. Pro tip: as part of your nutrition planning for race day, pre-measure extra packets of hydration mix using zip lock bags and stuff into your pockets, bike bags or backpack. This allows you to quickly utilize these “fast calories” at aid stations and water stops, especially in the last part of your event.
Pacing strategy dictates food type
In long endurance rides it is common for athletes to start with solid foods that are rich in carbohydrates, fat, and protein early in the day. These foods are slower to digest so they provide longer-lasting energy, and you can digest them because the intensity is generally pretty low. Because everyone starts together at gravel races and events, the first 1-2 hours are fast as you work hard to stay with a fast group before dropping off and settling into your own pace for the rest of the day. It is important to eat during this period, but you’ll want to have “fast calories” like gels, sports drink, and chewables even though you still have many hours ahead of you. Once you back off and settle into your own pace, switch to solid foods for “slow calories” and then switch back to fast calories for later in the day. Examples of “solid foods” can be bars (Skratch, Clif, Honey Stinger, etc.) Sandwiches (PB&J), rice cakes, or even a burrito! I have a t-shirt with a picture of this amazing-looking burrito that says “38 miles per burrito”- now that is some great gas mileage for Gravel Worlds. LOL! While there are some general guidelines to fast and slow calories, anything goes as long as your stomach can handle it. For some, they can literally eat a burrito or turkey sandwich. One time during a gravel event we made a stop at a C-store going thru this small town and I saw a fellow rider throw down 2 slices of pizza and a coke. Others have to stay with only gels and one specific kind of bar.
Drink and carry from aid stations or store stops
Being self-sufficient is an inevitable part of the experience of gravel events, and aid stations can be few and far between. If you have 20 miles to ride between stops, you have to plan that a headwind, flat tire, a big climb or technical terrain could add 30-45 minutes to your expected time for that section. If it’s more miles between stops, those same variables could add up to 90 minutes. It is pretty easy to carry more than enough food for longer-than-expected sections; having reserve fluids is more of a challenge.
No one wants to carry extra water because it’s heavy, but when you are loading up to leave an aid station or convenience store estimate how long it will take you to reach the next stop and then carry enough water for at least an additional 45-60min. Here is a little trick at aid stations: pound a 500ml (small bottle) when you first get there and then fill up and go. It is like the equivalent of leaving the aid station with an extra bottle!
Avoiding stomach problems
Even if your fueling strategy is dialed in and you know what foods work for you, there will be a time when your stomach stops agreeing with what you are putting into it. Dehydration and reduced gut motility are the two most common factors leading to gastric distress during long endurance rides and events. If you get nauseated, bloated, and struggle with a sour stomach, you have to work thru the problem: slow down, cool down, and sip small amounts of PLAIN water.
Slowing down is better vs. stopping altogether, and reducing intensity gives your body a chance to redirect blood to gut to get digestion moving again. It also reduces internal heat production, which along with proactive measures like dousing yourself with water and opening layers, helps alleviate hyperthermia. Finally, sipping small amounts of water helps improve hydration status and restore gut motility.
On long days, how you feel in the last third of the ride depends on the nutrition, hydration, and pacing decisions you made earlier in the ride. When you dial in your fueling strategy for the long haul, you can feel strong and satisfied crossing the finish line – no matter how long it takes to get there.
About Beyond Category Coaching
Beyond Category Coaching was born out of a passion for cycling and the desire to help athletes reach their goals and discover their own potential. The company is led by owner and head coach Frank Pike who has been riding, training and racing bikes for over 20 years and is based out of Denver, CO. Frank holds certifications from USA Cycling as a level 2 advanced coach and Training Peaks as a level 2 premium coach. Additionally, Frank works with Inscyd a performance software tool that can analyze and identify some key metrics such as VO2 max, efficiency, fuel utilization, lactate accumulation and clearance as well as identifying overall strengths and weaknesses. The test is done on your bike using critical power durations and is available if you are working with Frank as your coach or if you have a coach already. A detailed performance report is provided identifying metabolic efficiencies, load characteristics, metabolic footprint showing strengths/weaknesses and training zones.
Beyond Category Coaching is founded on the belief that it takes exercise science, experience and awesome customer service to help athletes reach their goals. My company aims to provide complete personal coaching for the needs of each individual athlete. I am proud to provide top-level coaching and customer service at affordable prices. I combine the expertise of professionalism, my experience and education in coaching all levels of cyclists. Beyond Category Coaching exists to empower, motivate and challenge athletes to GO BEYOND!
Frank Pike
Owner/Head Coach