MTB Stage Race Preparation (Part 2)

What’s inside today: (Part 2)
Trail insider Guide to Race Fuelling.
Post Race Day bike care.
Links to my favorite race essentials.

Trail Insider Essential Guide to Stage Racing.

This week will see two bonus editions of the TI newsletter (Monday and Wednesday), and next week our normal scheduled posts will resume. With the eye on the upcoming Wines 2 Whales in Cape Town, South Africa 🐋🍷, this is the opportune moment to give you some race prep guidelines.

Stage Racing is unlike other races, this is where endurance meets adventure, with a hint of masochistic joy. It's not just about conquering epic trails and long days in the saddle, but also about surviving the grind, bonding with your teammate and fellow racers, and testing your mental fortitude.
Each day feels like a saga: unpredictable weather, mechanical hiccups, and the sweet, soul-crushing burn in your legs. But therein lies the allure - every climb you despise, every descent that makes your heart skip a beat, becomes a story you’ll tell with a grin. It’s a test of resilience, teamwork, and pure grit, wrapped in the euphoria of surviving it all.

1. Race Fuelling

Race day fueling begins the night before the race.
1. Carbo-Load: (yes it’s a real thing) This is essential to maximize glycogen stores in your muscles.
Complex Carbs: Focus on slow-releasing carbohydrates such as brown rice, quinoa, whole wheat pasta, and sweet potatoes. These will provide sustained energy during the race.
Low-Fiber Foods: Reduce high-fiber intake, as too much fiber can cause gastrointestinal discomfort on race day. Opt for refined carbs like white rice or white pasta if you're prone to stomach issues.
Avoid Heavy Fats: Limit high-fat foods as they can slow digestion and make you feel sluggish the next day.

2. Protein: Add moderate lean protein (chicken, Ostrich, venison or fish) to help with muscle repair overnight.

3. Hydration: Drink plenty of water, and consider a hydration drink with electrolytes to balance sodium and other minerals before the race.

*Personally I’m just not a pasta fan, so I like an Ostrich burger or steak with sweet potato fries and a quinoa salad the night before.
Click on the below image for an easy ostrich burger and sweet potato fries recipe. I like my burger on a roll, and Woolworths sells a great ready-to-eat Quinoa salad.

Race day.
Breakfast (2 - 3 hours before start)
Carbohydrate-Based Meal: Have a light, easy-to-digest meal like oatmeal with bananas, or white toast with jam, which will help you avoid any digestive issues but still provide energy.
Moderate Protein: Consider adding a small amount of protein like eggs or Greek yogurt.
Hydration: Drink water or sip a sports drink that contains electrolytes about 2 hours before the race. Avoid over-hydration, which can dilute electrolyte levels.
Top tip: Coffee is not the enemy - I find a good cup of coffee helps with focus and a caffeine boost is always welcome. 

During the race.
1. Carbohydrates: Aim for 30-60 grams of carbohydrates per hour. Sports Drinks/Gels: Choose easily digestible sources like energy gels, bars, or sports drinks (with a mix of glucose and fructose for faster absorption) - I like 32Gi Endure for this. 
Bananas: They are a great natural source of quick energy and potassium.
Energy Bars: If the race stage is long (more than 3-4 hours), consuming a more substantial snack like an energy bar (I like small Nougat bars) or sandwich can help. *Cold pizza in a ziploc is great for this. 

2. Hydration: Hydrate regularly with a combination of water and electrolyte drinks. Don’t wait until you’re thirsty to drink.
Electrolytes: Use hydration products that contain sodium, potassium, and magnesium to prevent cramping and maintain proper hydration.

The water points at W2W are normally a jol, with plenty to eat and drink and good vibes all around. It is however a good idea to pack what you need, despite the water points.
Top tip: If you ride on water only - put a measure of an electrolyte race mix in a small bag in in your pack and mix it in at the second water point on the route.

Post-Stage Recovery:

1. Recovery Drinks: After each stage, consume a recovery drink that includes both carbohydrates and protein, to replenish glycogen and start muscle repair. Chocolate milk or specially formulated recovery drinks are great.
2. Meal: Within 1-2 hours of finishing, eat a balanced meal with complex carbs, lean protein, and some fats to aid in muscle recovery and to replenish depleted energy stores. I stuff my face with whatever they have just on the other side of the finish line…
3. Body: If you have access to a sports massage - do it. If not, one beer does wonders.

By following these fueling strategies, you’ll be able to maintain energy levels and optimize recovery, which is key in multi-day stage races.

2. Evening bike care and checks post race days

The easiest thing to do when you come over the finish line is to just drop your bike at the bike wash, walk away and forget about it as you devour a Spur burger, to pick it up the next morning before the race. Just remember, the wash guys will clean your bike sure, but will also wash away any lube and possibly grease from pivots. I would suggest strolling to your bike a little later in the evening and then just give it a quick once-over & chain lube that can settle overnight. Also, if anything was bothering you during the ride (creaks, suspension workings, saddle position etc) - fix it now, or it will get worse tomorrow.

The main thing to remember is this; don’t kill your partner, show GEES and have fun!

Links to essentials:

Chain Lube
In-Bar Multi Tool
Multi Tool
Tyre Levers
Tyre plugger
CO2 bombs and airing adapter
Valve core remover + nut remover
50ml sealant to top up
Extra tube
32Gi Endure
Recovery Mix

About the author:
Hello, I’m Francoin, an Industrial Designer in the cycling industry based in Somerset West, South Africa.

Tools, lights, accessories and bicycle design is my daily graft.

This newsletter is to share some of the experience & industry insight that I pick up along the way, with fellow cyclists. If you are new to the sport, or been riding for many years, I plan to give you something of interest in every edition.

Thanks for subscribing and Happy trails!

FV

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