banana's - period
another tip is to try any foods you want to use on the big ride in training first, see what you like & if anything disagrees with you etc
Good idea Troy
I agree with much of above posts, eat pasta or better still gnochi but dont over do it.
100 km's is not epic although it may sound it.
In morning though, eat porridge with honey and take 2 bananas and plenty of water and get water on refill stations and drink before you are thirsty as than its too late as you are dehydrated.
Drink lots of small amounts and keep eating small amounts, even muesli bars.
No red bulls, they give too many highs and lows.
Than, ride at your own pace and watch out for riders behaving erratic, that is biggest danger, getting knocked off from a rider never ridden in a big group.
You be fine just do your own thing or that of the group you may be riding with.
Its not a race.
I always eat a high carb/fruit diet for a few days before a big ride but I probably eat a similar type diet most of the time anyway. Lots of water for a few days before (again I do that anyway).
I make sure I get up early and have a breakfast of weetbix and honey plus a freshly brewed coffee, I'll have two bidons of staminade on the bike and a bottle of water in a jersey pocket which I'll drink on the ride in to Flinders and dispose of at the start. I'll probably have 4 muesli bars and 4 gels in a jersey pocket, I'll probably use half of them, the rest will be taken home or given to another rider who may need a bit of a boost. Once I've drunk the staminade I'll refill one bidon with water, the other with water or whatever electrolite BikeSA have on hand at the Willunga stop, probably grab some cake there too.
having seen you ride Trent I've no doubt you'll do the 100kms relatively easily, it's good to be prepared but you don't need to over analyse it either, Ride at your own pace, wheel suck where you can and enjoy the experience.
I eat them every morning so I reckon stick with what's familiar.
Don't forget the magnesium and salt for longer rides. I take a calcium/magnesium supplement every day and as I don't use salt in my cooking - a good idea is just to drop a salt crystal in your water bottle. Not a fan of sports drinks you can buy at the supermarket...tis worth spending the bucks to get better quality like Torq or Enduro....
The right way to Carb Load
by Susie Burrell, one of
Australia's leading dieticians
Pizza and diet coke
Low fat muffin
Pasta with vegetables + bread
Low fat ice cream
60g total fat
350g total carbohydrate
True carb load
Weetbix + honey + juice + toast + jam
Low fat muffin + flavoured milk
Chicken and rice stir fry + juice
Boost juice + low fat cookies
Pasta + cordial + bread
Low fat ice cream + Milo + banana
60g total fat
800g total carbohydrate
yeah i agree with you Frank. My best mate competed in a body building comp about 3 years ago. placed 2nd and looked amazing but he was so weak and flat he almost collapsed at the end.
i am looking forward to hopefully meeting a few of you on the ride and just enjoying the experience.