Pelofondo - A Practical Approach
A 5 Min Read
What is PeloFondo?
PeloFondo is a community event for Peloton Riders, focused on long distance mileage. There is no fee to join the event and riders can choose their distance goal between 35 and 120 miles. If you haven't already, head on over and Register For The Event. If you're looking for a team to join, by all means please join team PLTnutritionFIT!!
PLT Nutrition provided the nutrition advice for this years event, checkout the video below for the complete details!
Watch the official Pelofondo Video on YouTube!
Before the race its important to be well rested, hydrated and have some good balanced nutrition.
Things to consider:
OK - lets cut to the chase. You want to avoid the bonk!
**What’s the bonk?!
In endurance sports such as cycling and running, hitting the wall or the bonk is a condition of sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates.
If you’re participating in the next PeloFondo on April 17 & 18, especially if you’re riding for more than 2 hours (everyone has various mileage goals) you’re going to want to fuel yourself properly. If you are an experienced endurance athlete, follow your normal protocols for race day given to you by your coach; the following information is for those new to a longer event and the everyday rider.
Let’s start with hydration, and let’s start that SOON!
Two-three days out you should start to increase your intake of water by 25% or so. If you’re someone who generally drinks very little water (you know who you are) now is a good time to track water so you ensure your body is well hydrated on Saturday morning.
Electrolyte powders that we add to water such as Nuun and LMNT are great, if you have them, use them the days before and the day of. Alternatively there are a variety of canned/bottled beverages that will provide you with increased electrolytes, Propel & Gatorade for example, the powders will have higher levels of potassium, sodium and magnesium but use what you can find easily.
Now, what about your eating.
**If you’ve never participated in any type of endurance event, now is not the time to experiment with foods/products you’ve never had before. You might read information that suggests gels, chews, etc, and these products can be fantastic fueling sources, but if you’ve never used them before, you don’t know how your body is going to react to them and we all know how challenging it can be to 'clip out'...we don't want any emergency bathroom needs!
The night before you begin the PeloFondo, be sure to position a good portion of your day’s carbohydrates; its a good idea to eat some fruit/fructose to help your liver and to aid sleep.
If you plan on riding longer than 2 hours we suggest you use some gels, chews etc (if you have used them before, see note above) or sweet potatoes, a banana/some easy digesting carb, and/or perhaps a Gatorade style drink
If you plan on riding a long total distance, you should consider breaking it down into 2 hour slots. At the end of each slot consume 30-60g carbs depending on your overall nutrition plan; again some easily digestible carbs, sweet potatoes/fruit and 10-20g of protein, either a shake/some ground turkey/pork/chicken (ground meat is easily digested) - something low fat
When you have completed the ride for the day be sure to have a quick 'meal' that is a ratio of 2:1 or 3:1 carbs:protein, perhaps a shake with oats, protein powder, low fat milk; maybe a bowl of cereal & low fat milk. Then a nice balanced mixed macro meal within 2hrs; 20-30g protein, 10-15f, and as many carbs as you have in your plan (and depending how early you ride)
If you are splitting your total distance over 2 days you should repeat the above
Have fun on PeloFondo weekend please, we always need to smile and have fun
Leave a Reply.
I'm Paul Leonard, CEO & founder of PLT Nutrition.