Your 2018 Obliteride Nutrition Cheat Sheet!

With only days until Obliteride 2018 you should be having “all the feels” of excitement and satisfaction this week for the hard work you’ve put into fundraising and training to get to this point.

If this is your first Obliteride, take this week to embrace any added anxiousness, jitters, or excitement for what you are about to experience. There truly is no other ride in the Pacific Northwest quite like this!

By now you will want to start tapering any training miles or just simply rest for the next few days. If you followed a training plan these past 3 – 4 months, your body and your muscles will know exactly what to do come Saturday, so it’s important now to let them rest.

I hope you’ve enjoyed the nutrition tips and recommendations that I’ve shared with you during the past few months. This truly comes second nature to me, as health, sports performance, and nutrition are something I choose to prioritize and focus on with my clients.

As always, if anything slips your mind you can always go back and read previous blog posts here:

  1. Macros
  2. Digestion
  3. Hydration
  4. Sleep and Recovery

Here are my tips on what you can do to be successful this week, and during your ride on August 11th.

 

2018 Obliteride Nutrition Cheat Sheet

Water
It’s time to hydrate! Drink up now so that you aren’t dehydrated and suffering in the heat later.

  • Drink 1⁄2 your body weight in ounces daily
  • It is always best to reduce/eliminate sugar filled drink and caffeine in our diets. For those times when you can’t, increase your water intake by 1.5 x the ounces in your beverage.
  • 5 x the ounces of coffee, tea, juice, soda, or alcohol = extra ounces of water to add to your daily water consumption
  • My secret to hydration: sea salt (pink Himalayan). It’s full of minerals and will help your body balance your electrolyte stores.
  • Add a pinch of sea salt to the water you drink this week.
  • Water regulates our core temperature and lubricates our joints. As athletes it’s very important for us to be hydrated as we put a lot of stress on our joints and as our core temperature fluctuates during exercise.
  • Ask for ice at the rest stops (especially the 100 mile ride)! Put it in your water 
bottle or down the back of your jersey. It will help keep you cool and help keep your core temperature low.


Carbohydrates
They really are a main source of fuel for the body during exercise!

  • Important for immediate energy production. Think of carbs as the kindling on a fire. They burn fast and quick.
  • Our body stores carbohydrates in the form of glycogen in our liver, muscle tissues, and 
adipose tissue (fat). When we exercise at high intensities, fast speeds, or use heavy weights we tap into those stored forms of glycogen to use as fuel.
  • When those stored forms are tapped we must seek out other kick burning carb sources from food like raw honey, organic maple syrup, dates, and figs (if we 
are exercising w/ high intensity).
  • Carb Loading is not necessary or beneficial if you are already eating good healthy complex and low glycemic carbohydrates in your diet. If you load up on carbohydrates when your liver and muscle glycogen stores are already full, your carbohydrate load will likely end up being stored as triglycerides (fat). It is important to be mindful of the veggies and carbohydrate sources we eat, and when.
  • Healthy carb sources: asparagus, bell peppers, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, spinach, kale, chard, and other leafy greens, mushrooms, spinach, tomatoes, zucchini, beets, squash, yams/sweet potatoes, plantains


Fat
Another great source of fuel for your brain and body!

  • We need fats in our body to regulate inflammation and produce hormones used during 
exercise (testosterone and estrogen).
  • Over training and lack of fatty acids will enhance inflammation and increase injury potential.
  • It’s very important to have good fatty acids in the body for recovery and repair, especially omega-3’s, like a fish oil supplement. (Carlson’s and Nordic Naturals are my favorites!).
  • Our body is very intelligent and if given healthy fatty acids regularly our body will know how 
to tap into those stores for fuel during exercise (aka being fat adapted and using fat for fuel).
  • Healthy fat sources: wild caught fish, duck eggs, pasture raised eggs, grass-fed meats, avocado, fish oil, grass-fed butter, ghee, mct oil, coconut oil, olive oil, avocado oil, macadamia nut oil, organic nut butters, raw nuts (macadamia, almonds, walnuts, pecans, brazil)

Protein
Amino acids are the building blocks of protein, and they are very essential to our diet and recovery.

  • We need protein in our diet to create lean muscle mass.
  • Lean muscle mass means we can push the pedal, harder, faster, and be stronger on the bike.
  • Amino acids aid in muscle recovery and prevents muscle break down.
  • Add protein to your exercise nutrition if your activity is longer than 2 hours.
  • Healthy protein sources: wild caught fish, duck eggs, pasture raised eggs, organic pasture raised meats, grass-fed meats, collagen peptides (Great Lakes and Vital Proteins are my favorites), and bone broth to drink by the cup (Kettle & Fire and Bonafide Provisions are brands I love!)

 

How to prepare the week of Obliteride

  • Hydrate, hydrate, hydrate!
  • Eat well-balanced meals including vegetables (low glycemic carbs) at every meal, quality protein sources, and healthy fats.
  • Incorporate 2 – 3 recovery recommendations from my previous sleep/recovery blog post (link to sleep/recovery blog here!) every day. This might look like talking a walk in the evening and foam rolling before bed. Getting a massage after work and meditating before dinner. Soaking in the tub, drinking all of your water for the day, and meditating before bed.
  • Get your zzzz’s! I can’t emphasize enough how important sleep is. It is crucial and important for recovery and repair. Make sure you are prioritizing quality sleep this week. It may be tough to get a good nights rest Friday night (hello kick off party!). If you are riding the 50 or 100-mile ride, you will have an early start time in the shoot. It is likely you will not get anything close to 8 hours of sleep the night before the ride (trust me, I know), unless you strictly prioritize it. Do the best you can!
  • Things to avoid this week: caffeine, alcohol, soda, fruit juice, and sugar. These will attribute to dehydration and inflammation in the body. It may be best to avoid these as much as possible this week. Also avoid processed and refined carbohydrates and carbohydrate loading.

 

The morning of Obliteride

  • Upon rising, start drinking your water! Aim for 16-20 ounces as soon as you step out of bed. Set the tone and start working on your hydration for the day.
  • Eat breakfast. THIS IS A MUST. Yes it will be early, but you want to get your nutrition going ASAP so your body can begin the digestion process. You don’t want your body using energy for digestion instead of performance. Give yourself time to digest.
  • Easily digestible breakfast foods: duck eggs, pasture raised chicken eggs, fish, poultry, bone broth, veggies, avocado, coconut oil & mct oil.
  • Smoothies can be another great way to get in easily digestible nutrition. Start with ingredients like coconut water, coconut meat, small amounts of fresh fruit (avoid using fruit juice), avocado, raw egg, kale, spinach, chard, ground flax or hemp seeds, a scoop of nut butter, a good quality protein powder, and add water for hydration.
  • Green drink powders full of chlorella and spirulina can be a great addition to your smoothie also!

 

During the ride

  • Depending on the intensity and duration of your ride, you will want to fuel primarily with either fats or carbs. If you know you are fat adapted you can “dual fuel” and use both fats and carbs as needed.
  • Higher intensity activity = a quicker burn of your muscle & liver glycogen (fuel), and the sooner your body will tap into your fat stores (if fat adapted).
  • Your body is extremely intelligent and will know when to tap into glycogen or fat stores when it needs fuel.
  • If your ride is less than 2 hours: your body will use stored glycogen and body fat as fuel. You should be fine without eating anything on your ride and only taking in water. (*If you feel fatigue or hunger sooner than 2 hours then by all means eat something.)
  • If your ride is longer than 2 hours: Start by consuming 200 – 300 calories/hour, every hour, after 2 hours (tongue twister!). If you consume more food than necessary chances are it will remain undigested in your gut. Your muscles will begin competing with digestion for blood flow and energy to keep powering through on your ride. This is also means there’s a chance that all of the extra food you ate will sit and ferment, causing toxicity, inflammation, and creating a hotter core temperature in your body. Eating too much too soon could negatively affect your performance.
  • Add protein to your carb and fat nutrition if riding longer than 2 hours.
  • Dual Fuel = Using both fat + carbs to fuel high intensity rides, endurance riding, sprinting, and rides with great elevation gains (*add protein if ride is 2+ hours)
  • Fat for Fuel = Use easily digestible fat sources like MCT’s for low intensity, flat, long endurance cruising (*add 
protein if ride is 2+ hours)

 

Recommendations for fuel on the bike:

If you prefer to buy your nutrition online or at a store, here are a few of my favorite recommendations. Most all of these can be found on Amazon, at Whole Foods, or through Thrive Market.

  • Lara bars (all, except those with chocolate chips or peanuts)
  • RX Bars (all, except those with peanuts)
  • Thunderbird Bars (cacao mint walnut and cashew fig carrot are my favs!)
  • Protein Pucks (any without peanuts)
  • Betsy’s Bar None Real Food Bars (lemon coconut and peppermint chocolate chip are my fav!)
  • Epic jerky bars and jerky, Chomps jerky sticks, The New Primal jerky
  • Organic medjool dates sprinkled with sea salt
  • Bulletproof Brain Octane MCT oil, unrefined organic extra virgin coconut oil
  • Organic raw nuts sprinkled w/ sea salt (almonds, walnuts, macadamias, pecans)
  • Phat Fudge packets (buy online or make the recipe found online)
  • Make your own ride food! This is my favorite thing to do and I share many of my recipes on my Instagram, @elledub.

 

Make note that I do not recommend GU’s, candy, dairy, or grain based treats (ya’ll should know me by now). I know it can be tempting to show up to a rest stop and eat a slice of pizza or a pink frosted donut, but believe me when I say that 90% of you will fee like absolute dog poop when you get back on your bike. Dairy, gluten, and other grains are just a few of the most common food allergens. Eating them and exercising will not set you up for optimal athletic performance one bit. The same can be said for eating candy, GU’s, and other sugary treats. GU’s are not food. They contain fake sugar and oils, and if they don’t rot your stomach and ruin your healthy gut bacteria, they will more than likely rot your teeth. If you feel the need for a quick zap of energy try something like honey or maple syrup (Endurance Tap is a product to check out). These contain sugar in a natural form, minerals, and vitamins. I don’t recommend you fuel your entire ride on honey or maple syrup, but in a pinch, these will do the job.

I would encourage you to pack 2 – 3 fueling options in your jersey before you head out Saturday morning to best be prepared, but don’t forget about the Obliteride rest stops. They will be stocked full of healthy goodies, and the volunteers will be awaiting your arrival with a smile!

On Saturday, if there’s only one thing you do, make sure it’s have fun!

Here’s to a great 2018 Obliteride!

 

Laura McQueen, NTP

Functional Nutritionist

Seattle, WA

laura@thegoodrepair.com

http://www.thegoodrepair.com

“I help athletes fuel their sports performance with real, whole foods in order to train smarter, race faster, and recover quickly. Whether this is your first Obliteride or you’ve been joining us for 6 years now, I want you to feel strong and confident on the bike.”

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