Ascent Sports Nutrition

One Hells Bells of a weekend!

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I had been looking forward to the next Adventure Racing A1 series Mountain Designs 24hr Hells Bells event ever since I crossed the line at GeoQuest back in June. I moved to Australia in August 2018 with one of my intentions being to settle my life enough in order to get into Adventure Racing and Brisbane met this criteria for me at the time.

The first few months in was pretty typical of living in a new country – finding your bearings, bike route to work, getting your head around a new job, new supermarket names, remembering others will make fun of your accent and making friends. Moving to Brisbane was by far the easiest place I found to make new friends and from knowing nobody within a week I was offered a ride to the Sunny Coast (thanks to my new awesome housemates), was invited to a social event, someone cooked me dinner for my birthday and had found my local bike shop (just 2 mins down the road!) which proved to be much more than just a bike shop!

Within the first month I had a cycling buddy in whom I sparked up a conversation with cycling out of my driveway one morning and has now introduced me to more cyclists and awesome people than I can count on two hands. I had a regular shop ride that I now sadly miss regularly due to other adventure invites and I found a swim squad.

But it was my old and dearest friend from New Zealand who truely started the cascade of events that led me to Tiger Adventure. As kiwi’s do she told me I MUST catch up with her mate Lucy – a tough as nails Scottswoman cyclist who lives up on the Sunny Coast. It took until December for the stars to align but that they did. Lucy met a group of friends and I for a picnic – Day 1. All very civilised. During the convo she said “Well, if you want to adventure race I know a guy in Brisbane you need to get in touch with – Trev, he is always organising adventurous stuff!”. Day 2 of us meeting I agreed to go on a road ride with Lucy (at this point I will mention she is ex-Commonweath games Road Cyclist). I turned up with a banana and a litre of water ready for a ride. “So,” she says, “we can either do a 120km loop with heaps of hills or 150km loop round the coast on the flat, you choose”. I reply… “Uh, have you got another banana?”. Consequently sealing the friendship.

Early in 2019 I gave Trev a text not quite knowing what to expect. Well, in two days time I had been offered a seat in a kayak, invited to stay at his house before a hike on the following Sunday and sent an email with training weekends and events for the first half of the year. I didn’t know this guy from a bar of soap so first impressions are “he’s keen!”, and realising he was going to be a good person to know!

Wanting to make a good first impression I was in for the kayak, knowing I had a pretty strong kayaking background I wasn’t too nervous about my abilities to handle the 5am 2 hour kayak. However when I woke up on that morning at 5.30am – with a dreadful sinking feeling knowing I was horribly late for my first session with this adventure guy and a text saying – “Are you far away?”. My lovely housemates heard me yell “SH*****T” and helped me get out the door. What made matters worse was they were double kayaks and Trev had to wait otherwise he couldn’t paddle himself! Thankfully we got an hour in and my paddling skills outweighed any potential annoyance from Trev and my Tiger Adventure journey began! Let’s just say it has made me extremely vigilant with getting up for every training since and I have not repeated the offence!

One year on from my arrival to Brisbane marked the 24hr Hells Bells race – my second in what I consider to be a decent sized adventure race. Feeling miles more prepared since Geo – my only purchase included a bike computer and top up’s of race food, chaf cream and Gurney Goo which was a much sorter (and cheaper!) list than the last one. This time for example – I knew how much my team mates and I loved baked potatoes, savoury “real food” and my infamous Weetbix Slice racing therefore I came prepared. See race food pics below! (And stay tuned for a blog dedicated specifically to the Weetbix Slice).

Receiving the race brief sheet 2 weeks and having a few fun, helpful hints of the course terrain and locations from course director prior to the weekend revealed an “elite trek” stage mid way through, a rock hopping leg, a leg within the local MTB park and potential for a bus ride out to the start. Finishing at Maroochydoore – it was likely the paddle went down the Maroochy river to the end.

Hells Bells Logistics Planner – 2 weeks out

Hells Bells Logistics Planner – 2 weeks out

Firstly, not knowing the course and secondly guessing the course is part of the fun of it all and I am sure Chris loves hearing the wildest and most accurate speculations commented on FB with every hint he drops! Thankfully, Sara’s local knowledge had us pretty spot on in terms of predicting the highlights of the course in advance. A major difference in this race was that we had to drop the first Box A before we were able to look at the course. So packing up the boxes the night before there was still guessing and speculation as to how long it would take us for food planning and the gear we would need for the terrain.

Joel was a new appearance to the team and didn’t I know how it felt to be a rookie! He seemed cool, calm and collected probably having already been schooled from training buddie Rob Preston and with the support from Sara that afternoon seemed to have his shit sorted and was excited to race! With some crazy length endurance running events and titles under his belt Craig, Sara and I were sure we were going to have our work cut out for us keeping up with Joel!

Nevertheless after a night at Sara’s with plan A, B and C up our sleeves we dropped the bikes and Box A at the beautiful picnic area above Kondalilla falls behind Montville. Left our helmets unclipped, socks in shoes ready for a smooth transition. Then backtracking to the Maroochydoore esplanade to HQ we set up our table and chairs ready for mapping the course. Map handout was at 7.30am and briefing at 9am allowing just 1.5hrs for our trusty Navigators Craig (Batman) and Sara (Robin) to do what they do best.

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Briefing at 9am revealed some interesting course notes! Lifejackets were compulsory for the first trek up the canyon – running in lifejackets….perhaps swimming is faster? The crunch point for this race our team needed to decide on was whether we were going to attempt the elite Trek. Having a cut off time of 6.30pm we had to fair hoof it through the first 3 legs in order to firstly make it, and secondly make it comfortably enough to be able to get all the CP’s within the trek as there were big time penalties if we didn’t, which may have dropped us well down the ranks. Additionally there was a tough time penalty the next morning for the final kayak that if we didn’t make we could be short coursed. Tricky decisions – we decided on a personal team cut off of 5.30pm to have a chance at clearing the trek, and to play it by ear from there.

Lifejackets on the first Trek? Hmmm. And where is this out of bounds cliff face?

Lifejackets on the first Trek? Hmmm. And where is this out of bounds cliff face?

After the usual controversies of the briefing we were bussed to Lake Baroon for the start, just over the back of the hill from Maleny and Montville. I’d been to this spot just a few months before with my parents and had thought at the time what a nice kayak this would be! Unfortunately on race day the Ekka winds showed up right on time and the lake was a mess with white caps and chop which was about to make the paddle ahead a bit more of a mission!

Kayaks set up and waiting with a light patter of butterflies in the stomach

Kayaks set up and waiting with a light patter of butterflies in the stomach

Team Tiger Adventure Ready to Rumble!

Team Tiger Adventure Ready to Rumble!

Alright lets go! Leg 1 we ended up taking an anti-clockwise paddle direction, the opposite to most teams which meant for a quieter route around the lake except for the headwind to start. Dodging dead trees made for interesting steering and maneuvering of these big old boats. I bet Sara had fun up front in my boat guessing where I would turn next and what tree we would crash into!

Sweeping the lake in a bit over and hour we were next into Leg 2 this Trek-that-required-lifejackets which we were all absolutely looking forward to.

Heading for the Obi Obi Gorge out of the Kayak

Heading for the Obi Obi Gorge out of the Kayak

The first part of the track was out of bounds, meaning we were making our way up the Obi Obi Gorge, The terrain quickly got very steep up each side of the creek plunging down into a narrow Gorge of boulders and deep creek pools. Progress was slow and calculated climbing over the slippery rocks and eventually succumbing to swimming after Sara showed off her amazing flexibility – slipping on one of her strides ending up in full splits between two rocks! It was one of those times when you burst out laughing only to realise they might actually be hurt and its horrible to be laughing but you cannot stop yourself! Thankfully she was fine and managed to contort her way out of trouble and I appreciated it wasn’t me in that situation – as many friends would know my fitness does not extend to a great deal of flexibility! Swimming along was rather pleasant, albeit slow progress, but nice to be in the cool fresh water during the heat of the sunshine coast winter day. This is a skill I actually love from my Coast to Coast training – negotiating routes up a creek considering if bush bashing going to be faster than running up the slippery rocks on the creek bed vs clamboring slightly up the bank or swimming along in the pool, making this leg an absolute highlight for me and I think most of the team also.

This lifejacket was made for running…

This lifejacket was made for running…

My favourite leg and putting to the test some of the fun skills of Trekking in general!

My favourite leg and putting to the test some of the fun skills of Trekking in general!

After finding a couple of sneaky checkpoints up the side creeks we found the Sunshine Coast Hinterland Great Walk track and broke into a jog on the comparative highway-like terrain. Running up past the stunning Kondalilla falls (I still have trouble both spelling and saying this name!) we made it to TA at the picnic area to transition onto our bikes. At this stage we made a call coming in to TA at 3.30pm … by the time we transitioned and did a 2-2.5hr bike we wouldn’t make our cut off for the Elite hike and decided it was a smart move to skip it. No longer on a nervously tight deadline I noticed our mood and enjoyment lifted somewhat at this point.

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The magnificent Kondalilla falls back in May when I visited with friends.

On our bikes we made our way up to the road – one of my favourite road rides – along the ridge between Montville and Mapleton in the late afternoon sunshine to the serene Mapleton National Park. Seen below, tall dense trees provided a canopy of shade from the late afternoon sun in classically beautiful South East Queensland sub tropical rainforest bush.

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Leg 3: MTB in Mapleton National Park with Race Director in tow making sure everyone fines a sunset CP!

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Pic of the Race! CP at the lookout, our sunset pic! Mapleton National Park

Throughout Leg 3 we had the pleasure of riding with Lukas and teamate whom Sara knew well. Not only was it more fun in a 6 person wolf pack but we were exceptionally thankful for Lukas saving the day by giving us his spare chain link when Sara had a mechanical, managing to snap her chain link with her quads of steel. I got a quick lesson in the middle of nowhere how to swap out the broken link (noted!) and we were back on track!

As the sun set the temp cooled but with a dry night ahead it was perfect conditions for racing. Coming into TA2.5 – we arrived at 6.15pm, 45mins past our personal team cut off but 15mins early for the deadline to enter the Elite trek. We were solid on our decision to skip it and stopped for a quick yarn to the TA volunteers, grabbed a couple complementary snakes and headed on our merry way back into the darkness for part two of the now 5ish hr ride. The only part I remember from this second bike leg was losing our trusty companions, some seriously steep and technical downhills on the fire roads that I was stoked and surprised I made it down riding in one piece and one nasty hike-a-bike section when I was just starting to think…this is a nice course I had ridden the whole way!

But onwards with what I do remember. Leg 4 was a cool rogaine around Wappa Dam with some really decent undulating terrain! It was here about 11pm that again I hit my low point, along with Craig and Sara came into her element as team Mum “Nicole what do you need? Snake? NoDoz? Ibuprofen? Electrolytes? Hey why not have all of the above?”…”You’re not chatty, something’s up”. It was here that Craig was back in his element bearing after bearing onto CP’s in the darkness of night straight through whatever bush was in our path.

Now just to take a side story here. One thing I find really exciting in adventure racing is when you find yourself just with these four people (aka four headlamps) in the middle of the night running round in the bush. You feel like the only people on earth….until you come round the corner over the hill and through the bushes flashes 4 other little bobbing lights coming down the creek towards you, bobbing, bobbing getting bigger until next minute … you have team Thoughtsports jogging past. What was cool about this race was because of the elite trek it meant that teams that did not do the elite trek were then caught up either in Wappa Dam or on the next bike leg in Parklands. I love it! It was great seeing the fast guys move through the bush, nailing checkpoints, not stopping to smell the roses and the one poor person who happened to be feeling it at the time being towed along or straggling behind.

Out of the dam we found our bikes again and headed down to Parklands MTB park “Parkies” on Leg 6 for the wee hours of the morning. Parklands had a similar experience except the bush was this time full of headlamps, a crazy flurry of lights looking a bit like a crime scene at times with front and rear bike lights going off on abandoned bikes as people search for checkpoints up and down creeks with headlamps on their heads. One of the first CP’s had a few teams (including the top 3) a bit confused as to which creek it was up. Seeing the winners team Avengers hunting around for the same CP we were looking for was humbling.

Sara did so well navving in the maze of Parklands and the highlight was heading up to the radio tower at the top of the park. The dark descent on the fire trail was epic and one last CP on the way down we broke out onto wide open farmland and with a sky flooded with stars above us, it felt like a rush of energy to the muscles and the brain coming into our final leg.

Arriving at TA a frigid wind cooled us down quick and we donned our wet weather gear for the 3-4 hour paddle ahead. It was at this point at 4am, TA4 I heard the harrowing news…. The All Blacks had lost to the Wallabies just a few hours ago. It was also at this point that poor Craig lots the contents of his guts on the side of the Maroochy river and was really not feeling to flash at all. Once we had finished rugging up we were on our way.

I thought by now I had learnt to never assume in an Adventure Race, never assume, never underestimate and you can never plan enough! I had imagined this paddle later in the morning after thinking we would be in for the elite trek. I envisaged a glassy river, dawn breaking, sun rising over the sea ahead cruising into the finish beach after a stunning long paddle. Just.Don’t.Assume. Raincheck, it was more like… 4am start, “feels like 4 degrees” wind chill (Yes in Sunshine Coast Australia), howling swirling wind which although was overall a tail wind because the river was so windy it was also a solid head and side wind at some points along the way. Our poor tootsies, pinkies and snozzers were rather frozen after the 3 hours and we were chasing the sunny side of the river for a bit of warmth once dawn broke.

Paddling into the finish I appreciated finishing in daylight this time! Once again Race Director Chris was there to shake hands at the finish and take the magic shot below. We were done in a respectable 7th place and rather acceptable 20ish hours, allowing a sleep and shower before Prizegiving.

Finished and still smiling! Team Tiger Adventure

Finished and still smiling! Team Tiger Adventure

Thanks to Chris for an epic race once again, we loved travelling round in the backyard of the Sunny Coast. We are absolutely so lucky to have land this beautiful around us in South East Queensland to explore and Chris showed us some cool local spots that’s for sure. Highlight was definitely the Gorge for our team and for me I loved the riding in Mapleton too. Thank you Craig and Sara for your fabulous navigation. once again I felt super confident with you two in charge! Joel – mate well done on your first AR! Enjoyed your company out there and you held your own brilliantly, can’t wait to see you again on the circuit in future. Trev – we missed you whilst you holidayed in Peru but we had you there in spirit and probably dot watching, we hope we did your A1 team proud! Until next time, bring on Wildside down in Kangaroo Valley, NSW. Ka Kite Ano!

The man behind the mastermind – Cheers again Chris Dixon and Mountain Designs!

The man behind the mastermind – Cheers!

How to Carry Nutrition & Hydration for your next Adventure

This article is for Adventure Racers, Runners, Cyclists, Kayakers, some triathletes, multi-sporters and for anyone else getting out there for an adventure for at least a couple hours needing a place to carry food.

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Running/Trekking

Backpacks/ running vests

  • If you are getting into adventure racing, multisport or trail running it is SUCH a useful investment to get a quality running vest. Also comfy for mountain biking. They fit snuggly on your body to limit chafe and come in a useful variety of sizes. If you are running anything up to 12hrs generally about an 8-12L is plenty big enough. The best part? Lots of pockets at the FRONT for food! Back pockets mean having to stop and get food out or asking your team mate to reach in all meaning slowing down. The other awesome thing is they come with soft flasks – lightweight 500mL bottles that are great for sports drink, water or electrolytes and easy to fill. Most have a spot for a water bladder in the back (very useful) for extra water – up to 3L depending on the bag and bladder you choose (Tip! Only use water in your bladder and dry it out after every use otherwise it will go mouldy quickly!) Salomon and Ultimate Direction have heaps of great options! If you are just starting out – Anaconda and Rebel have fantastic bags for a fraction of the cost.

Tights & Shorts Pockets

  • Tights nowadays are fashionable with pockets – well why not? Super useful for a quick snack spot. However also think about these pockets usefulness for chucking the map and compass in your pocket for a quick shoelace tie – often it can be more comfortable to keep them free and empty. Have a try on your next training run!

Bum bags

  • Personally, I don’t find them as comfortable as a good running vest however they are useful for shorter sprint events where a whole pack isn’t necessary or if water is supplied on the course and you just need a few bits of nutrition. Bottom line (mind the pun) get one that fits snuggly and is comfortable on your hips or waist. If it makes your tummy sore or flops around while running – try something else. You can also get pretty snug drink bottle holders for your waist too; I haven’t tried these so cannot comment! Just make sure to avoid the drink bottle hand holders if you want your hands free for navigation, grabbing trees, scrambling or if doing a multi discipline event.

Kayaking

Always remember to have a way to waterproof your food in the kayak – nothing worse than soggy race food!

Lifejacket

  • If you are choosing to invest in a lifejacket go for one that has big pockets on the front and a pocket on the back for a water bladder. Some have drinking mechanisms you can set up to be “hands free” or you can rig these up yourself. If you are borrowing one – then you may not have time to pack it with food – so perhaps you just need to keep your new back pack handy to get food out! Often in an adventure race you’ll need to keep your mandatory gear on you anyway.

On the kayak and paddle itself!

  • Depending on what you’ll be doing most of the time it is safe to carry a drink bottle in the front of the kayak near your feet. Just take care not to lose it if you need to get in and out for checkpoints on an adventure race!

  • If you are using your own kayak you may already have a spot to store a picnic, stash a drink bottle or have a water bladder on the bottom of the boat under your legs.

  • Some bars stick well to your paddle – so for a shorter multisport event consider sticking bite sized chunks to your paddle the night before and wrap it in glad wrap for the night. For adventure races there is just no time for this pre-race prep and often your paddle is thrown in a bag somewhere. Or if you are borrowing a paddle – don’t even bother considering this!

Cycling

There are three main places to carry food and hydration for cycling – on the bike, on yourself and in bike bags. Cycling is often a good leg (if you are doing other disciplines also) to catch up on any missed nutrition or hydration such as after a swim leg of a triathlon.

On the bike

  • Check out how many bottle cages you can have on your bike and have as many as you can because you never know when you will step up the distance or rides in the heat and will want them all! Most road and gravel bikes can take two or three (one underneath) and it is the benefit of having a bigger frame if you are a tall person! Hard tail mountain bikes can take one or two and usually dual suspension can only hold one. Ask your local bike store if you are unsure!

  • Check out the size of your cycling bottles – they go up to 1 Litre! Which will fit in most frames (I am a shorty and I fit them in all bottle cages). Cycling tends to have a trend for little bottles because they are light. If you are sacrificing your hydration, you may be “that person” who is always asking for a water fill stop, then adding 500g to your bike will not be slower in comparison.

  • What can you tape to the frame? For a short distance triathlon, multisport or adventure race you might decide you don’t need a bag on your bike and you can get away with taping a gel, or bar to the top tube of your bike so it is staring you in the face as a reminder to “Eat Me”! Use electrical tape to not damage your beautiful carbon … or use it anyway as it is easy to get off!

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Cycling clothing

  • Cycling Jerseys are awesome if you are not planning on wearing a back pack. They generally have 2-3 pockets and sometimes a zip for the car key or credit card! Usually there is enough room for some repair kit, nutrition and sometimes an extra bottle in the heat. Just get used to pulling food out of your back pocket, have your place for nutrition in the side pockets for easy access and keep your repair kit in the middle as hopefully you won’t need this one! A perfect spot for bananas and lollies (Tip: keep lollies in a little snack sized snap lock bag!)

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  • Cycling knicks, bib shorts, tri shorts or tights some but not most have mesh pockets on the sides which are super handy for extra nutrition like bars and gels. Avoid storing things that are not going to fall out or get squished like lollies and bananas.

Cycling Bags & Backpacks

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  • Backpacks – see up in “Running/Trekking”

  • Top tube bags (also known as the “Gas Tank”) a seemingly small bag that ties on to the front or back of your top tube but can carry oh so much food! In perfect position to nibble away at your hearts content. This would be the first bag I would go for on shorter events such as the Maximum Adventure Race! Generally, I get sideways looks if I use this on my road bike due to breaking road cyclists fashion code (but for ironman length or long road races they simply are perfect!). Mountain bikers are much more forgiving and Adventure Racers will actually come over and ask where you got it from. Here is a full review from Bikepacking.com for the gear junkies out there!

  • Snack pouches. These can hang between the handlebars and front of top tube on your bike. You can carry just one or both. Awesome for a hungry rider to access a handful of goodies, stash a bunch of bars, snakes, a curled-up Sammie, potatoes or a banana. They also fit drink bottles but just check how well they handle the weight – maybe use your fashionable 500mL or 750mL bottles here! There are also some purpose built that attach to the outside of some gravel and mountain bike forks.

  • Handlebar bags vary in size. Kmart actually has a great little one for small adventures which would work well off road with an extra zip tie. For long events or adventures that need something more robust – my personal favourite which I have truly tried and tested on my Gravel bikepacking trip to Tassie is the Ortileb Bikepacking Accessory bag (waterproof, 3.5L, easy to unclip while riding) which either goes directly on your handlebars or goes nicely over top of a front roll bag. Awesome for bike packing or storing mandatory gear to get it off your back. Fits filled rolls, freeze dried meals – the lot!

  • “Not for race” food bags Saddle bags, panniers and lightweight bike racks are all possibilities for carrying stuff on your bike – but you don’t want your race / cycling food in them as they are not easily accessible! Unless of course you don’t need it until dinner.

Got an event coming up? Logistics driving you nuts? Book in an appointment and we can nut it out together. Or check out this webinar recording: Planning Nutrition and Logistics for your next Adventure Race.

If you need help with your Race Day Nutrition plan, Training Nutrition Essentials or have other dietary requirements. Nicole, your Sports Dietitian can help you out in Brisbane, Gold Coast or Online via Telehealth.

Carb Loading, Pasta, Weetbix galore? – Nutrition before your next Adventure Race

Pre-event nutrition is like topping up the fuel tank before you head away on a long drive. You are maximising your muscle glycogen fuel stores for the adventure ahead.

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Pre-Race Dinner

The pre-race dinner is important to prepare you or your athlete to wake up feeling rested, with a happy stomach and fuelled for the event ahead. We want to eat food you are familiar with ensuring you are catering to your USUAL dietary needs eg: gluten free, lactose free, avoiding onion or garlic. Don’t try anything new the night before race day if you can help it! Have a carbohydrate drink with the meal or after to top it up.

Hydration – Try to sip water throughout the day and especially in the evening before an event. It does not pay to scull just before bedtime so you are not up all night to the bathroom so get started early in the day and keep on top of your fluids. Have a drink containing carbs with your meal such as a natural fruit juice or a milo/hot chocolate (each have 25g carbs per cup) before bed to top up the carbohydrates.

Carbohydrates - It true in a way to “eat lots of pasta”. Carbohydrates are the main source of fuel for exercise that we want to keep the tank topped up with. By combining rest and a high carbohydrate meal the day before a race we are maximising carbohydrate available for during the race.

Protein and other “normal foods” to keep including! -  Some vegetables and a lean protein source is still important the night before – for muscle repair, fullness and to keep your bowels going in their regular routine the night before. Don’t try anything fancy here and they don’t need to be the star of the show on the plate just part of the action on the side!

How much should I eat? This is so individual I cannot tell you! Aim for at least 50g but if you are a bigger or hungry person you will need more! My suggestion? Eat until you are comfortably full but not bursting! Eat a greater proportion of the carbohydrate on your plate than normal (half your plate of food).

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Some perfect Examples (with carbs):

-        Fried Rice (50g per cooked cup) with added chicken, lean beef, tofu and/or egg + chopped vegetables

-        Chicken Enchiladas (30g per wrap) with a side of homemade sweet potato or baked potato wedges (30g per cup)

-        Pasta bake (30g per cup cooked pasta) with a topping of tomato base sauce, vegetables and chicken or beans topped with cheese

-        Spaghetti bolognaise pasta (30g per cup cooked pasta) with lean mince, added vegetables and cheese with a side of garlic bread.  

-        Roasted vegetable salad including good portions of potato and sweet potato (30g per cup) + some other vegetables such as zucchini, carrot or capsicum topped with chicken, feta (add a tablespoon of pesto per person for some yummy flavour!) and/or chickpeas for a vegetarian option!

-        Stir fry with lean beef or chicken, vegetables and rice (50g per cooked cup of rice)

Need a convenient meal on the go?

-        Try Radix or another freeze-dried meal – just add hot water (service stations, campgrounds can have or take a cooker)

-        Grab 3 ingredients:

o   Microwave rice/quinoa pot / packet

o   Microwave vegetable pouch / pre made salad

o   Can of flavoured tuna, salmon, chicken, beans or chickpeas

-        For the team:

o   Pre-roasted chicken +

o   White buns or wraps +

o   Coleslaw or salad +

o   Hummus / Avocado as desired

-        Subway with steak / chicken and vegetables – go for safe sauces that you have had before!

-        Service station sandwiches / toasted sandwiches + juice

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What about carb loading?

Carbohydrate Loading is effective to “super-compensate” your muscle glycogen and fuel stores. It is like filling up the tank AND taking a spare jerry can of fuel for the journey. Great for the biggest events of the season and when done well, it does improve performance and the bodies fuelling capacity. However, there are ways and means of doing it properly without compromising; weight, good nutrition in the lead up and picking what events to do it with. Get in touch with me if you want to talk about carbohydrate loading for your next event!

 

Pre-Race Breakfast

You want to E-A-T:

-        Easily digestible carbohydrates that are not too high in fibre. How much? At least 1g carbohydrate per kg body weight for your pre-race breakfast. Eg: if you are a 60kg person eating 60g carbohydrates.

-        Add some protein to keep you full

-        Time it 2-4 hrs prior to your event You may also need a Top up snack if it is more than 2hrs before like a gel, banana, or sports drink.

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Examples (including carbohydrates) might include:

- 3 x weetbix + skim milk + banana and a fruit yoghurt (85g carbs)

- 2 x white or wholemeal bread with Honey or Jam on one + Peanut butter / an egg on the other + glass of juice (65g carbs)

- 1 medium can (approx. 200g) creamed rice + banana (70g carbs)

- Smoothie made with banana or 1 cup other fruit + 200mL skim milk + honey (55g carbs)

- Porridge (1/2 cup oats) with skim milk (1 cup) , dried fruit (2 Tablespoons) and some honey or maple syrup or brown sugar on top (75g carbs) or try this Bircher Muesli Recipe

- 1 large Up and Go (65g carbs)

- Baked beans (the one for two) on 2 x toast (70g carbs)

- Weetbix Slice and glass of juice (60g carbs)

Got an event coming up? Get your nutrition sorted now! Book an appointment with Nicole, your Adventure Racing Sports Dietitian today! Or get in touch: ascentsportsnutrition@gmail.com

What makes a good competition day breakfast?

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You have spent months training, early mornings, exhausted evenings, missing sleep in’s and the odd social occasion because you are focussed on your goal. Whether it be your first 10k, wanting to break 3hrs for a marathon, complete an ironman, your standard Saturday netball, the season AFL final or a day hike you have had planned for months – you have worked hard. But what are you going to have for breakfast on that important day?  

So often we plan and train for months for a sporting event whilst we plan nutrition the night before! Good nutrition won’t make a weekend warrior an elite athlete. However, it will quickly make an elite athlete mediocre if not done well! What nutrition will do is make YOU (weekend warrior, average athlete, elite athlete or whoever you are!) feel like an absolute superstar on the day and perform at the absolute best you can be. Great nutrition is like a secret weapon you have above all the others – you can always mask a certain amount of pain, fatigue, those few sleep in’s and missed trainings, or that slightly slower speed if you have the best fuel to keep you going. 

Where does good nutrition start? Well on race or competition day of course it starts with a good breakfast.

Key Ingredient #1 Carbohydrate

Eating carbohydrates at breakfast is like topping up the fuel tank. Carbohydrate is the primary source of fuel for our bodies during sport. When we work at a higher intensity (race day, competition day, finals in particular) we also burn through carbs a lot faster. In fact, our muscles can only store 60-90mins of carbohydrate therefore we have to maximise that by topping it right up for the meal before. It is also why we often need to think about nutrition DURING an event too!

Key Ingredient #2 Type of carbs

This mostly depends on how you tolerate food before training. Fibre is great for day to day health however on race day it can be a bit of a problem if you are feeling those butterfly tummy nerves or have difficulty with stomach discomfort during sport. Fibre isn’t crucial for performance so on event day we can leave it out. Go for things like white bread, cornflakes, bananas, juice, sports drink or smoothies in particular if you have stomach issues or want to keep the carbs simple and easy to digest. Liquids do not sit for a long time in your stomach making them more comfortable again if you have a few butterflies.

Key Ingredient #3 How many carbs

Generally, about 1g per kg body weight eg: a 60kg person needs about 60g carbohydrate for breakfast. What does this even look like? Check out the examples below based on a 60kg athlete. If you have a bigger engine then you need more fuel! Smaller engine? Less fuel required – on paper however you still might have a good appetite! If you can eat more – comfortably then go for it! Remember this is your time to maximise the fuel within your body and make the most of that precious 60-90mins worth!

joseph-gonzalez-zcUgjyqEwe8-unsplash.jpg

Key Ingredient #4 Add a bit of protein

Day to day protein is essential at breakfast as it to keep us full throughout the morning. It also helps with recovery if brekkie is post exercise and helps with recovery anyway even if our training was at a different time in the day. On event day we still need to feel satisfied and not hungry, it is still beneficial to have amino acids around for recovery however if we are talking the main event of the season… the carbs trump in the priority list. Plan your brekkie based on Key Ingredients 1, 2 and 3 (the right amount and type of carbohydrates) first – then include some protein. Protein is better when it is low in fat where possible to reduce the risk of stomach upset during that high intensity activity coming up or to prevent irritating those butterflies in the stomach. Include things like; low fat milk, fruit flavoured yoghurt (as it has extra carbohydrates), peanut butter or eggs.

Key Ingredient #5 Timing

Breakfast timing is important – if you have problems with your tummy then having breakfast 3-4hrs before an event helps for your food to digest before you get started. It is then important to have a small top up snack within an hour of starting such as 250mL sports drink, a banana, some lollies or a gel. Breakfast within 2hrs of the event start is fine without a top up snack and good for those who tolerate food well before an event.

This is all well and good but sleep may also be compromised in the process if your marathon starts at 7am for example. It is always a balance to get both right, but make sure nutrition is just as much of a priority as sleep. Consider for you the impact of 30mins less sleep vs having a decent pre-race breakfast and what performance different that might make.

What are some ideas that have all the ingredients?

-        3 x weetbix with a Banana, skim milk and a fruit yoghurt

-        2 x white or wholemeal bread with honey or jam with a glass of juice

-        1 medium can of creamed rice

-        A smoothie made with a banana, 200mL skim milk, honey

-        Porridge with skim milk, dried fruit and some honey or maple syrup on top

-        A large (350mL) up and go and breakfast biscuit or muesli bar

-        Baked beans on 2 x toast

-        French toast with maple syrup

-        Weetbix Slice and a glass of juice

But where does good nutrition actually start?

With your breakfast every day to fuel your training too! Imagine if you could have a race day quality breakfast every day of your life to fuel your body and brain to be the absolute best it can be. Now this one is more individual and the above factors might vary day to day. For example; you are more likely to tolerate things like fibre, fruit, healthy fats and need things like a certain amount of protein to contribute to the day to keep you fuelled for more than just sport. There are also the longer-term considerations of having foods that include lots of vitamins and minerals to ensure you have enough of things like iron to keep up with a heavy training load.

Training for Breakfast

Yes, there are some trainings where it is beneficial not to eat beforehand – but these fasted sessions are best used strategically. Just remember when “Breakfast is best”, before high intensity, skill sessions or long trainings that mimic a race or competition. The other thing we often forget is that training is not only training muscles but also training our gut. If you are the person who struggles to eat before exercise or the above suggestions have made your stomach curl just at the thought of trying to eat all that prior to race day – your gut needs training too! Starting with just a small bite of something before training morning or afternoon can help to overcome this.

“Breakfast is best” before high intensity, skill sessions or long trainings that mimic a race or competition

Where to next?

Breakfast is where good nutrition starts – however the pre-event meal, carb loading, race plan nutrition and recovery nutrition are all very important parts of your race or competition day nutrition plans too!

Get in touch!

If you need help with your Race Day Nutrition plan, Training Nutrition Essentials or have other dietary requirements Nicole can help you out. She is an Accredited Sports Dietitian with Sports Dietitians Australia and works with athletes from many sporting codes to be the best they can be with elite level sports nutrition. From ballet dancers, to boxers to ultra-endurance runners to rugby players Nicole loves personalising nutrition to your sporting logistics! She has worked with people with medical conditions such as Irritable Bowel syndrome, Diabetes, Coeliac disease and requiring weight loss and can work with you to alter metabolism and body composition.

Book an appointment with Nicole, your Sports Dietitian today! Now based on site with the team at Physiologic.

Smoothie Photo by Element5 Digital on Unsplash.jpg

What's the deal with Caffeine?

Coffee beans.jpg

Caffeine is part of every day life for most - in our daily fix from the local coffee shop, your cup of tea in the afternoon or that delicious square of chocolate (or two!) in the evenings. It is also very common on the shelves in our sports drinks, gels, pre-workouts and all by itself in the form of NoDoz. It is a bit of a minefield knowing how to take caffeine, when to take it and know the risks. There are certainly proven performance benefits and it is one of the only legal performance enhancing drugs available therefore it is worth considering in your performance nutrition plan.

I hope to guide you through the evidence - read on below!

What does caffeine do?

Caffeine is a stimulant drug that affects our central nervous system. It allows us to work at a higher intensity before our brain tells us we are working too hard. We FEEL like we are working at about 80% when actually we might be hitting 100%. There is also some evidence to say caffeine may help us use fat as a fuel source for energy at higher intensities therefore somewhat sparing our glycogen stores, always useful for endurance sports! The other factor of course is it improves our alertness - great for anyone needing to stay awake overnight, concentrate in events where navigation, skill or precision is involved.

Where is caffeine found?

Sources include:

  • Espresso & plunger type Coffee (80-200mg per serve)

  • Tea & Instant coffee (30-40mg)

  • Chocolate (

  • Coke / Cola (50mg)

  • Energy drinks such as Red Bull, V & Mother (80-160mg)

  • NoDoz (100mg per tab)

  • Sports Gels (

  • Sports drinks (

  • Pre-workout supplements (

Given the range of caffeine in sources such as a cup of coffee - it is better to use more prescriptive sources for race day to ensure you are getting in what you had planned!

Photo: espressoexpert

Photo: espressoexpert

Who benefits from taking caffeine?

  • Caffeine improves performance to a greater extent in longer events, lasting more than one hour so is good for cyclists, long distance runners, triathletes, multisporters, mountain bikers and adventure racers to trial.

  • It improves alertness so is excellent for navigation events, technical skills and for events requiring sharp focus

  • There are also responders and non-responders to caffeine. The non-responders do not experience any of the performance enhancing effects of caffeine - nor the alertness felt from a cup of coffee in the morning. It is really a simple test to know if you respond or not. Are you a person that can have a cup of coffee in the evening and go straight to sleep? You’re likely a non-responder.

  • If you regularly consume a large intake of caffeine you can become desensitised to the effects for performance. Sometimes it can be useful to reduce your day to day intake in order to gain performance enhancing benefits on race day. DO THIS SLOWLY! You certainly don’t want to be experiencing withdrawal symptoms in the week leading up to an event only to feel a tad more normal on race day

How much should I take?

1-3mg per kg of body weight.

Therefore a 70kg athlete should try a 70mg dose then experiment with doses up to 210mg. If you start experiencing side effects (see Cautions! below) it is best to go for a lower dose. Taking more than this range has not shown to give any further performance benefits and can actually be harmful.

When should I take it?

Take the dose approximately 1 hour before you want to peak in your race because it takes about this long to kick in. For example if you are running a marathon perhaps you will take it 1 hour in so that you get the caffeine in your system after the start nervous jiggles, but kicking in right when it would be amazing to have a lower perceived exertion (i.e PAIN) at halfway or towards the end of the race. It is also important to know that caffeine wears off after 3-4 hours. If your race is longer than this you may need to take a second dose. Also think about this when you have late afternoon races as you might forgo a decent night’s sleep! For those competing in very long events 24 hrs + duration it isn’t feasible to have the benefits of caffeine for the entire race so you might decide when would be strategic. Eg: around your usual bedtime so you feel awake in the hours after that, in the middle of the night 2-4am when there is still a few hours until daylight or at any sleepy times in the following days / sleepy disciplines / slow moving times as required!

Cautions!

Try in training first! Some people hyper-respond to caffeine and experience shakes, intense nervousness  or headaches, impaired sleep and sometimes need to urinate frequently which can affect negatively on performance. From experience this isn’t fun! This can be especially detrimental for those sports in which concentration or skill is required. The first time I tried caffeine in a race it was a 12 hr adventure race in Central South Island New Zealand in September in the snow and I won’t forget how annoying it was to have to get off the bike in the snow to empty my bladder every 20 minutes! Let alone how distracted I was from navigating on the map and on technical mountain bike sections. I learned my own lesson of what trialling in training means!

It is also possible to overdose caffeine and therefore it is important to plan for and know how much you are taking. Watch out for high caffeine products such as pre-workouts or gels/sports products containing caffeine. Because of course you want your sports nutrition - if you only have gels with caffeine you have no choice but to consume it. If you mix it up and have some with and some without, or if you take your caffeine separately in the form of NoDoz then you have more flexibility.

Keen to try caffeine in your next event? Unsure where to start in tailoring a caffeine strategy for your sport?

Get in touch for my Race Day Nutrition package or an Initial Consultation.

Beginners Guide to Adventure Racing Nutrition

New to adventure racing? Or have you done a couple before but have no idea what to eat? Tried your best to plan nutrition but felt sick or bonked halfway? Do you have a 3-6hr event coming up? Read on to get your nutrition plan sorted.


How long are you out there for?

It is good to plan your nutrition per hour that you are out. Are you doing a 3hr, 4hr, or 6hr race? Is it all running or is it multi-sports? If you are racing over a mealtime eg: 8am – 2pm you might need to think about something more substantial to have mid-way through as you are skipping a meal and might find yourself a bit peckish! Is it going to be hot, rainy or cold? Think about the environment as a good starting point!

What type of food do I need and how much of it?

  • You mainly want to be eating easily digested carbohydrates that are low in fibre and high GI. Fat and protein are not as useful for fuelling shorter events but they do get more important for longer events

  • Start in training with 30-60g CARBOHYDRATES per hour and progress up to what you want to eat in a race

  • In a race aim for 60-90g CARBOHYDRATES per hour but see how you go in training

  • Always practice in training first and then stick with whatever you get to. If you can only eat 45g per hour in training without feeling sick then that is also your goal for race day.

Approx. 30g carb examples:

o   3 x snakes lollies

o   2 x small baked potato in tinfoil

o   2 x pieces of white bread in a vegemite sandwich

o   1 x white bread with a thick layer of honey or jam

o   1 x large slice of cold pizza

o   1 x white bread roll

o   1 x Weetbix slice (check out recipe!)

o   1 x oat-based muesli bar from the supermarket

o   1 x creamed rice pottle

o   1 x bottle sports drink (made at 4% carbohydrates)

o   1 x sports gel

o   1/2 cup of pretzels

o   4 x Cliff brand Bloks

o   1 x 250mL juice box

o   10 dried apricots

o   1 x 300mL can coke

o   2 x mini packets of shapes crackers

o   1 x banana

What a smorgasbord of snacks!

What a smorgasbord of snacks!

Tips for planning

  • Take a variety of foods: some liquids, some sweets, some savoury, some snacky, some substantial

  • Consider eating something a bit more substantial mid race like a mini lunch or whenever is convenient if you are racing for more than 3 hrs

  • Try out a bunch of different combos in training, in a similar temperature to race day if possible and for the different disciplines

  • Consider taking a couple of items just for “Mood Foods” that aren’t necessarily the perfect nutrition but they perk you up mid race! Eg: Mini chocolate bars, your favourite chips, a mandarin or other small fresh fruit

  • Another golden rule is to eat a little bit, often. Aim to eat every 15-30mins. If you want to keep it simple you might choose 1 x snack option from the above list and eat every 30mins on the hour and half hour and you should be right!

  • Remember to remind your team mates to do this too especially if they are distracted by navigating!

  • Golden rule ALWAYS TRY IN TRAINING!

What should I drink and how much?

Some drinks can also contain carbohydrates and serve two purposes such as sports drink. Electrolytes are handy as they can taste good, making you drink more and replace lost electrolytes from sweat. However, water is just fine as long as you are fuelling at the same time! Remember that 1 Litre = 1kg so it is also important not to take way too much fluid. Know where along the course you can fill up your bottle and if you are prepared to take the time to stop.

How much? It is very individual and it depends how hot it is! In the heat you might need 750mL – 1 Litre or more per hour, in the cold might only need 300-500mL per hour. Try in training and go with your thirst! You might use a bladder in your backpack too. Make sure you know how much it holds and how much you need. You might not need to fill it all up! Also, try to keep just water in your bladder as any sugar or electrolytes causes it to go mouldy really fast even with a clean!

Image: Triadventure’s Wild Women Adventure Race

Image: Triadventure’s Wild Women Adventure Race

How do I carry my food?

  • Clothing: you might wear a bike shirt that has pockets at the back for the whole race, or tights/cycling shorts that have pockets

  • Backpack: a small hydration backpack or vest is handy. The best ones have lots of pockets on the front for storing food eg: one for your lollies, one for your muesli bars and a bladder pocket for your fluids or soft flask pockets

  • Belt or hip bag: with a drink bottle holder – good if you hate backpacks but I find them particularly hard to sit tight

  • Bike bags: a top tube bag is a really handy food storage and easily accessible.

  • Drink bottle cages: are essential on your bike. Try and fit two on there if your bike allows and if you are in a hot environment, I love using 1 Litre bottles (normal bottles are 750mL).

  • Lifejacket pockets: if you are buying your own lifejacket look for one with pockets in the font for easily accessible snacks!

Big pockets on lifejackets come in handy for kayaking nutrition.

Big pockets on lifejackets come in handy for kayaking nutrition.

Know the course rules and logistics

If you know that you are passing through a transition where you can pick up and leave gear, consider leaving a little bag of food and filled drink bottles. Then you just have to swap the bottles out (not spend time filling them up) and you can pick up more food without having to carry the whole 3 or 6 hours’ worth. Consider eating your heavy food in transition eg: a juice box or creamed rice.  

Should I eat different things on different legs?

Kayaking: Make sure your kayaking nutrition is waterproof! Otherwise, it might not look like anything nutritious at all! Even if you plan not to fall in (don’t we all?) you often get wet by just paddling and if you need to get in and out of the boat to collect checkpoints. Good options are gels or muesli bars.

Running / trekking: it is easier to eat your sandwiches because you have more hands than in the kayak or on the bike and you might walk for a little while. If you are competitive and running fast, you might not feel like large amounts of food and your sugary snacky foods more often might be best.

Riding nutrition: needs to be easy to access that is why stem bags are great and easily accessible pockets. Nibbling on snacks and muesli bars you can hold and bite easily are great (that’s why snakes are the best compared to smaller lollies!). The ultimate nutrition cycling skill is being able to open and eat a banana then throw away the skin without stopping pedalling!

Weetbix Slice - a favourite amongst Tiger Adventure teammates

Weetbix Slice - a favourite amongst Tiger Adventure teammates

Need more help?

Join me for my webinar: Planning Nutrition and Logistics for your next Adventure Race on at 6PM AEST Thursday 25th March 2021. Missed it? No worries it is available via recording here.

This advice is a is great place to start for most people, however some of you may need more individual advice. You might decide to get help if you:

  • Have tummy upset problems, specific nutrition needs or medical conditions

  • Are getting more competitive and want to maximise your nutrition to win!

  • Want to attempt a longer race and are not sure where to start

Get in touch with a Sports Dietitian if this is you! I am available for consultations in Brisbane, the Gold Coast and Online at Ascent Sports Nutrition and would absolutely love to help you maximise your Adventure Racing dreams!