The Best Breakfast For Every Ride
Time-Trial
Kilojoules: 1600
Time before: About two hours
Strategy: Most racers take in too many kilojoules from the wrong places, Lewin says. A little fibre is okay, but too much can slow you down and make you sick. Aim for less than two grams by eating foods like white bread. “Watch for fat, as well,” she warns. “Many athletes eat peanut butter, thinking they’re getting protein and not realizing that it’s 70 percent fat. Then they feel weighed down and can’t race well.”
Meal Plan: Two slices of white bread with jam, 170 grams of fat-free vanilla yoghurt, a small banana and a glass of orange juice. Eat an energy gel or bar 15 minutes before the start.