Fuelling your ride - Tips from clif

We know training for the Whaka 100 can be tough - whatever distance you're doing. So we've got some epic advice from our nutrition partner CLIF to help you with training, recovery and even event day performance.

The more you train, the more important your pre- and post-workout nutrition and hydration becomes. With bigger demands on your body, you require more nutrients and fluids for peak performance and fast recovery. This also prevents hunger during your activity, sudden energy drops, and excessive weight loss from sweating.

So now you know what to do and not to do, in theory - what does that actually look like for your Whaka 100 training and event day?

before

CLIF recommend eating a few hours before your activity - this should be foods which contain carbohydrates to charge your batteries. Protein and fats are helpful too, but they take longer to digest.

CLIF tell us - "a great option for pre-workout fuel is CLIF BAR® or CLIF® Nut Butter Filled Energy Bar. Both bars are expertly designed for your pre-workout needs and deliver an ideal balance of long-lasting carbohydrates, fat and protein from wholesome, organic ingredients (like whole grain oats and nut butters) to provide sustained energy." CLIF recommend fuelling up with their bars 1-2 hours before exercise.
​

during

Food isn't the only type of fuel we need to consider when training and riding the Whaka 100. Easy to forget is hydration! 

As you exercise, get plenty of fluids and electrolytes to replace what you sweat out. CLIF tell us that, as a starting point, to aim for 400 – 800mL per hour, but you should adjust according to how much you sweat. Try a mix of water and hydration powder, such as Nuun, to help replace key electrolytes like sodium and potassium. 

When you’re exercising for more than an hour, be sure to fuel up with 30 – 60 grams of simple carbohydrates every hour to deliver quick energy to muscles working and in motion. Products like CLIF® SHOT® ENERGY GEL and CLIF® BLOKS™ ENERGY CHEW  are perfect for this as they are designed to provide the electrolyte sodium and fast-acting carbohydrates. CLIF recommend consuming water and these foods every 15-30 minutes.
​

after

You've just finished a tough Whaka 100 training session, or maybe  the Whaka 100 itself... so what's next?

You have a 30-minute “recovery window” — use this time to enjoy something that has both carbohydrates and protein to help your body restore, replenish and rebuild after exercise. It’s most important to take advantage of this “recovery window” if you have another big riding day the next day. If you have a rest day tomorrow, don’t worry about sticking within that 30 minutes, but be sure to refuel after!

Look for foods or beverages that contain; 10-20 grams of complete protein to build and repair muscles, the electrolyte sodium to help replenish what was lost in sweat, and moderate amounts of carbohydrate to restore energy stores.

​Ideal for this, products like CLIF® BUILDER'S® have been created for those hard workouts both on and off the trails. The provide carbohydrates and 20g of complete plant protein with essential amino acids to help repair and build muscle. Available at the Whaka 100 Expo Zone, Nuun hydration is also a great option, containing four key electrolytes, including sodium, to replenish what’s lost while you sweat! 

keep refining

Use your long sessions to fine-tune your event day nutrition — test which foods, fluids, and sports nutrition products help you feel great and travel well while exercising.

When riding the Whaka 100, for example, you’re limited to what you can carry in your bag or on your bike; so use your training rides to figure out what works best.

One less thing to think about on event day - easy!

Rest days

Your training nutrition doesn’t start and stop on event day: eat nutritious foods even when you’re not exercising so you can be ready for your next ride.

Throughout your off-days, drink water and eat 3 – 4 small meals and 3 small snacks with a mix of protein, carbohydrate, and fat. Rest days can be a great opportunity to challenge yourself to eat primarily nutrient-dense, plant-based foods like: fruits, vegetables, nuts, legumes, and whole grains.

​Thanks to CLIF for putting together this awesome article on training and event nutrition - make sure you check out their stall in the Whaka 100 Expo Zone!