P2A Race Nutrition Tips presented by Clif Bar Clif Bar

Race Day Rehydration
Thanks to our sponsors CLIF and HoneyMaxx we will have two well stocked “feed zones” on course. While it is the responsibility of individual riders to carry their own drink and energy supplies our sponsors CLIF and HoneyMaxx will stock our rest stations at Harrisburg Park (approximate half way point of the 70km, and just 5km into the 40Km) and at Jerseyville Road, which is the approximate halfway point of the 40km and three quarters mark of the 70km. And when you finish you will find the good people from CLIF and HoneyMaxx awaiting with open arms, and nourishment!

Clif
HoneyMaxx

ClifCast Sports Nutrition Tips
Informative podcasts to help you prepare for your next race.

Clif Bar Clif Cast   Caffeine, taken in moderation, will help improve your performance on a run. Learn more about the benefits of caffeine by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/caffeine/id370438300?i=92661896
     
Clif Bar Clif Cast   Stay Hydrated! Drink fluids early and often. Keep a water bottle handy and sip on it all day long - you'll feel a difference immediately. Learn more about hydration by listening to ClifCast – the podcast series on sports nutrition for runners from our friends at Clif Bar. http://itunes.apple.com/us/podcast/hydration/id370438300?i=86156961
     
Clif Bar Clif Cast   Carbohydrates should make up about 2/3 of each meal. Carbs are the most important source of fuel for your muscles and your brain. Choose carbohydrates that are high in fiber, such as whole wheat bread, pasta, bran cereals, oatmeal, CLIF BARS, potatoes, and popcorn. Learn more about energy by listening to ClifCast – the podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
     
Clif Bar Clif Cast   Approximately 1/3 of each meal should contain Protein. Protein is necessary to repair and rebuild muscle. To help counter the wear and tear of training and racing, rebuild with foods like grass fed beef, antibiotic and hormone free chicken, low mercury fish, lentils, cheese and soy. CLIF Builder's protein bars and CLIF SHOT Recovery drinks are also a good way to go…for the record. Learn more by listening to the Protein episode of ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/protein/id370438300?i=86156961
     
Clif Bar Clif Cast   Eat frequently and eat a variety of foods. Make sure you eat three meals each day and two or three healthy snacks. This will help prevent energy highs and lows throughout the day and make you more energized for training runs. Learn more by listening to the Meal Planning episode of ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
     
Clif Bar Clif Cast   The best time to begin your recovery is 15-30 minutes after a training run of over 60 minutes. The blood is still flowing rapidly and can quickly carry carbohydrates and protein to tired muscles. Learn more about recovery by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
     
Clif Bar Clif Cast   Figure out your sweat rate: You need to replace approximately 3 cups of water for every pound lost during a long run. Learn more about sweat rate by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
     
Clif Bar Clif Cast During your marathon, or any run longer than 60 minutes, you'll need to consume 30-60 grams of carbohydrate per hour and 6-8 oz fluid every 15-20 minutes to maintain your energy and stay hydrated. Learn more on how to approach race day by listening to ClifCast, the sports nutrition podcast series from Clif Bar. http://itunes.apple.com/us/podcast/clifcast/id370438300
   
Clif Bar Clif Cast Fat works with carbohydrate to provide lasting energy to the body. It also allows for proper nutrient absorption and provides essential fatty acids the body needs daily, such as omega-3's and 6's. Also, reach for plant fats from vegetable sources such as nuts, seeds, and avocados. Finally, go easy on the saturated fats such as butter, cream, and fatty meats.
   
Clif Bar Clif Cast Vitamins and minerals can be looked at as training partners. They are most effective when working together. Vitamin D, for example, helps our body absorb Calcium which we need for strong bones. A sufficient amount of calcium helps runners reduce the risk of stress fractures. Learn more about the many roles Vitamins and Minerals play and how best to consume them. Link to Vitamins and Minerals.
   
Clif Bar Clif Cast Antioxidants (Vitamins A, C, E) help protect our bodies from the stress of running. By eating a variety of colorful, plant-based foods you can protect yourself from the muscle cell damage that is produced during exercise. Find out more about the role antioxidants play in our bodies.
   
Clif Bar Clif Cast Bonking happens on a run when you've used up all the sugar in your blood stream, all the stored carbohydrate in your body and have no energy left to move your muscles. Find out how best to avoid it.