The cyclist's nutrition in the "race" 2nd part - before start race nutrition
The cyclist's nutrition in the "race" 1st part - pre-race nutrition
The cyclist's nutrition in the "race" 2nd part - before start race nutrition
The cyclist's nutrition in the "race" 3nd part - during race nutrition
The cyclist's nutrition in the "race" 4th part - after race nutrition
With the waiting ration we indicate the food ration that is ingested between the last meal and the start of the race. This ingestion of food is beneficial for a number of reasons.
The stress caused by waiting for the start has a hypoglycaemic effect which must be combated with an appropriate introduction of glycides, furthermore the risk of hypoglycaemia in the first 35-40 minutes of the race and the possible feeling of hunger at the moment of the start are combated.
Ingestion of food should take place approximately 30-40 minutes before the race and should essentially consist of a liquid meal composed of mineral salts and carbohydrates. In practice I recommend a drink composed of maltodextrins (i.e. slow-release carbohydrates) and fructose with a concentration that should not exceed 6%. To this liquid meal you can add a small quantity of solid foods such as energy bars, being careful to choose from those that have a low value of lipids and proteins and with easily assimilable carbohydrates. Also in this case you need to be careful to calmly experiment with your food ration and adapt it to your needs.
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