Foods like pasta, breads and rice should be on your dinner plate to get enough glycogen stored in your muscles. Also include some green veggies and a handful of chicken or fish. My favorite pre-race meal is a BBQ salmon fillet, about a cup (cooked) of brown rice, and something like asparagus as a veggie.
What should I eat the night before a race?
Consume your pre-race dinner the night before just as you would for a morning race. This meal typically consists of complex carbohydrates, protein and a little fat to keep you satisfied. My go-to pre-race meal consists of brown rice, veggies and chicken or fatty fish like salmon.
What should I eat the day before a mountain bike race?
Some favorite meals are a chicken stir-fry or curry; or salmon, sweet potatoes, and spinach. The morning before a race I typically have oatmeal with banana, cinnamon, maple syrup, and either protein powder or Greek yogurt. Sometimes, if it’s a longer race and/or if I have more time in the morning I will make pancakes.
When should I eat before a bike race?
Eat your pre-event carbohydrates in the last 5-10 minutes pre-race. OR don’t eat any carbohydrates in the last 90 minutes before your event starts unless they will be in the last 5-10 minutes pre-race as noted above.
What should I eat for breakfast before a long bike ride?
Keep protein amounts low, with virtually no fat, such as:
- Milkshake or fruit smoothie.
- Breakfast cereal with milk and fruit.
- Fruit-flavored yogurt.
- Banana and other tolerated fruit.
- Energy bar.
- Bagel with jam.