Sports Nutritionist and Elite Cyclist Annie Simpson of OTE Sports has devised a comprehensive, mile-by-mile nutrition map to ensure you’re rolling back into Harrogate as energised as you rolled out – well almost.
Start the day with a high-carbohydrate breakfast. We suggest a large bowl of porridge made with milk, a sprinkle of raisins and a drizzle of honey. Try to consume this around 2-3 hours before the start.
Did you know just 2% loss of body weight due to dehydration can negatively affect your performance? Sip on a bottle of electrolyte drink made with OTE Hydro Tabs to ensure you’re fully hydrated.
ON THE START LINE
Start the ride with: 2 x 500ml bottle of Energy Drink, 1 x banana, 1 x flapjack Bar, 1 x emergency Energy Gel.
As a rule of thumb we need to try and consume around 60g of carbohydrates per hour. So, now in your bottle and pockets, you are armed with enough for around 2 hours of riding to help get to the first feed station at mile 30 in Cracoe.
MILE 3: START SIPPING
Although only a few miles in you need to start sipping your energy drink at Ripley. Continue to sip little and often throughout the whole ride; maintaining hydration is going to be important for performance – and concentration too.
MILE 8: START EATING
Before you approach Summerbridge, it’s already time to start thinking about having something to eat. Tuck into your banana here. This should set you up for the first real climb of the day; Hartwith Bank.
MILE 13: FEED ON THE FLAT
When you descend after a climb always think about using the flat road at the bottom to refuel. Avoid eating whilst climbing. Your body doesn’t want to have to cope with processing food whilst trying to get up a tough ascent. As you approach Glasshouses have a bite of your flapjack – well in advance of hitting the next big climb, Greenhow Hill.
Once you have crested Greenhow Hill there is a long descent, so time to draw breath and have some more energy drink before you descent. As the terrain starts rolling towards Grassington at about mile 24 have another bite to eat and keep sipping your energy drink.
MILE 30: FEED STATION 1
It’s time to restock those pockets! Refill with 2 x 500ml bottles with OTE Energy Drink, 1 x Banana, 1 x chunk of flapjack, 2 x OTE Energy Gel.
The next 50 miles are hilly, and it might be a ‘struggle’ to eat! So now it is time to start using a mixture of energy gels alongside food.
MILE 40: POP AT THE TOP
When you reach the top of Malham Cove it’s time to pop you first energy gel. This is quick, easy-to-consume energy to replenish what you used on that really tough climb. OTE energy gels are liquid-like and will slip down with no issue, meaning you can focus on getting your breath back.
MILE 46: YOU CAN’T BEAT BANANAS
Before you know it you will be descending down to Arncliffe. As soon as you hit that flat road at the bottom it’s time for that banana. As you’re passing Kettlewell, prepare yourself for another ‘big one’- Park Rash! Stop at the feed station in Kettlewell to fill up your bottles, then grit your teeth and go.
MILE 60: DRINK THEN DESCEND
Soon after Park Rash there’s the descent off the tops and into the long, meandering downhill section to Masham. It might be a bit of a struggle to eat, so time for the next energy gel. Tear and gulp to get that hit of energy fast.
MILE 70: MUNCH AT MIDDLEHAM
As you roll through Middleham you are approaching that 70 mile mark. That chunk of flapjack should hit the spot and get you to the next feed station.
MILE 78: FEED STATION 2
Refill 1 x 500ml bottle of OTE Energy Drink, Refill 1 x 500ml bottle with Water, 1 x OTE Duo Bar, 1 x OTE Caffeine Gel, 1 x chunk of flapjack.
It’s the home stretch now but this can be the hardest part. Fill those pockets for the last time and try have a bite of flapjack at the feed station as you are about to take on Trapping Hill. Have a big sip of energy drink and let the struggle continue.
MILE 87: CAFFEINE KICK
When descending Lofthouse you can rest in the knowledge there is only really one more ‘big’ climb to go. Once you have passed through the village of Lofthouse it’s time to pop an OTE caffeine gel; a bit of rocket fuel for the last 20 miles and that last climb.
MILE 92: TOO STEEP TWO STOOPS
A few more sips of energy drink and the caffeine should have kicked in by the time you reach the foot of Two Stoops. It’s super steep so the caffeine will be a great boost to blast you up this last short, sharp climb. From the top it is only 15 miles to go; the struggle is nearly over.
MILE 97: ROLLING HOME
The last 15 miles is rolling, but you still need to remember to sip from those bottles. Now it’s time to judge how you feel. You still have the OTE Duo Bar in your back pocket. If you are flagging, don’t be afraid to eat. The last few miles will be much more bearable if you do. However, if you are feeling ok then crack on towards Harrogate and finish the struggle!
MILE 108: POST-RIDE RECOVERY
As soon as you arrive back at the HQ, think recovery! Grab yourself an OTE Recovery Drink or Protein Bar within 30 minutes of finishing to really kick start your recovery. We know you will be tired but don’t miss that window of opportunity. It will make all the difference when you jump back on your bike in a few days time.
Spend the rest of the day topping up your energy stores and recovering with small meals containing 20-25g of protein to keep the recovery process ticking over.
Find out more about OTE sports nutrition and buy online at www.otesports.co.uk