Whether you’re on a team or racing Old Pueblo all by your lonesome, proper nutrition is paramount. Yuri Hauswald not only works for GU Energy Labs – the Official Performance Nutrition Sponsor of Epic Rides – but has been a GU sponsored athlete for more than a decade. He has experienced both team and solo 24 hour racing, and he takes us through his fueling routine during a typical race. Remember, everybody’s system is different, and what works for Yuri might not necessarily work for you. And regardless of whether you’re a team or solo rider, proper hydration, a good diet and getting plenty of rest are crucial to peak athletic performance.
“Before the start of every lap I will have a GU Roctane Gel. It has three times the amino acids of a normal GU Gel to help buffer muscle breakdown. It also has double the caffeine for a kick of extra energy. I carry only one bottle of water with a diluted mix of Roctane or a simple electrolyte tab. Just in case, in my back pocket I either carry an extra gel or a bag of GU Lemon Chomps, which are like gummi bears but have the optimal ratio of complex to simple carbs for sustained energy and speedy recovery. After each lap I have some Recovery Brew which has whey protein isolate to speed muscle recovery.”
“As a solo rider, you constantly have to be fueling the tank with 250-300 calories per hour. Two GU Gels is 200 calories and a bottle of Roctane drink mix is 240 calories. I usually start out with those. After hour four, I start taking in foods of substance. Around the six hour mark I will drink some chocolate Recovery Brew and a couple bottles of water. I never stop riding, so I have bite size food on a plate in the transition area; usually salami and cheese, peanut butter and jelly, bananas or a bag of Chomps. You’ve got to have variety. What tastes good now might taste repulsive in 12 hours. In the middle of the night I like warm chicken soup, and around 2AM I’ll eat a partial bowl of oatmeal. I eat small amounts, but frequently.”
See the entire lineup of GU Energy products and get more endurance nutrition tips at the GU Energy tent. They’ll be happy to help get you fuelin’ good!