In women’s cycling we often have to start racing early. The main reason is the distance or there is an other event on the same day/place. Whatever the timetable may be, you have to eat a good meal so that your body has fuel for the race. You’re engine needs to be as filled as much as possible.
I’m a terrible eater, I have a sensitive stomach and it is already spinning and twisting when I see what my teammates are eating early in the morning. I can’t eat pasta or rice with fish – I tried but believe me the results are not that pleasant. So my way of eating enough for a race is simple: pancakes, not the regular ones but the oatmeal version.
Recipe: 1 person – 4 pancakes:
- Oatmeal 70g
- Flower 70g
- Skinny milk (or coconut milk – i’m allergic so I can’t use this) 175ml
- Eggs 1 (without egg yolk – pure fat)
- Honey 2 Table spoons
When you want to try out a meal, try it before a training. A race day or morning is not the time to try something new. At least eat something 2-3hr before the start of the race and drink enough water. Here are some reasons why.
- Drinking water helps to maintain the balance of body fluids.
- Water helps to energise muscles.
- Water hydrates the skin.
- Water helps your kidneys.
How much water should you drink? And what can you do to drink enough?
- Drink a glass when you just woke up.
- Keep a bottle in your purse, car, at your desk. always in sight of your eye.
- Drink two glasses before every meal. (makes you eat less or the right amount, because we intend to eat more than we should)
- If you don’t like still water, take sparkling water or ad some flavour to it. You can put berries or melon in it.
- Count how many glasses you drink a day.
They say 1,5 – 2l a day is good. You can also use the following formula: 0,03x your body weight (example: 0,03 x 53kg = 1,59L a day). That’s without what you should drink during exercises.