There are theory’s on carbohydrate loading that seem valid but elite athletes are looking for every advantage whoever small.
I have never done this.
On the ride a few sweet snacks and drink regularly is all I can suggest.
If you haven’t ridden more that 50 Km before don’t treat it as a race.
Thanks Don. i have done a couple of 60km's and one 75km but not up over the tonne yet!
Night before, carbo load with a bowl of pasta as big as my head, and at least three Coopers Pale ales. Morning of the ride 6 weetbix and a banana just before the start.
During the ride, power bars, gels, snakes, banana's - whatever works for you.
Also, start getting hydrated two days before.
For carbo loading advice take a look here
Having said that, riding a 100km cyclosportif at medium pace you shouldnt need to carb-load at all. A decent brekkie and some easily digestible food along the way with maybe some gels or lollies or bananas should be sufficient. The trick is to eat and drink long before you get hungry or thirsty. The rule of thumb I was given many years ago...drink every 15 min (alternate between water and sports drink if need be) and eat every 30 min (by "eating" I mean a small mouth-full of something, not an entire banana, or a whole sandwich. Just a mouthful).
I agree. Sensible low GI eating for a few days must be good but a good low GI breakfast like museli or Wheatbix and maybe some extra grain toast that day would be OK but on the ride it is simple:
Eat before you are hungry, drink before you are thirsty.
And don't rely on gels. Sports bars fine.
Peloton Magazine has a great archive on their website. The Wisdom section is good and this article on diet is excellent (but it's more long term that days before or during a long ride).
There's plenty of good info on the net. Just look for cycling nutrition relating to endurance rides. A couple of days before long rides I just make sure I'm getting plenty of carbs (not sure about the pale ale!). Don't worry about taking on too many calories and putting on weight, you'll use those calories on the day. yes, make sure your fluid intake is good beforehand.
During the ride have a drink of your choice every 10 or 15 mins depending on temperature. Start eating after an hour of riding, don't delay it too long or you'll "bonk" and find it hard to recover properly. I just have a bidon of Gatorade and one of water and just some "power bars" which are Musashi at the moment. Summary: just make sure you eat and drink.
The key is to eat and drink regulary during the ride. Small, regular drinks & food are much better than stopping for a big feed halfway through a ride.
Be carefull with sugary snacks such as lollies and gels as these will give you a quick lift (sugar hitting the bloodstream) but they always have a "downer" as the sugar wears off your system.
carbo loading is over rated and this ride is only 100km just drink b4 during and after and eat a good breakfast ,carry some snacks forget gels if you have not had them b4 and just enjoy the ride.PS you will make the distance no problem trent.
Thanks Colin! =-)
Thanks ZZ. i hadnt really thought too much about the whole sleep thing but it makes perfect sense
Well said ZZ I agree totally
i totally agree with zimm zamm i used to carbo load when i was running marathons and i would start a week b4 the run cutting down on protein and up on carbs it doesnt work for everyone and as brett said its only 100km!!