Learning how to perfect your sportive nutrition is key to performing well and like all aspects of cycling performance, it all comes down to training. Getting out on the bike is about more than increasing endurance and strengthening your muscles – you also need to train your guts.
As a sports nutritionist, Emma Barraclough is keenly aware of the need to prepare the digestive system to properly deal with the fuel cyclists gulp down during events. Here are her tips on how to make the most of nutrition in training.
Related: Cycling nutrition – why carbs?
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While the importance of nutrition is drilled into those competing in high performance sport, the same isn’t necessarily true for sportive riders. Emma puts this down to a leisurely attitude towards fuelling in training, but whether you’re looking to hold a high average speed or just get through your first sportive, good nutrition is key to enjoyment and staving off the dreaded bonk.
“The messages around sports nutrition in the sportive market probably get watered down at bit because for most people, it's a gradual progression,†says Barraclough. “You go from steady Sunday rides, maybe stopping for lunch or two or three coffees as you go, to doing 100 miles of much hillier terrain [during the sportive].â€
By suddenly jumping up to a longer ride – or one with fewer breaks, your fuelling needs can change completely and learning to manage this ahead of your sportive can make it more manageable, enjoyable and satisfying.
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