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Fuelling the Test

Keeping your energy level up
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Here are some keys to keeping energy in your body while racing.

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It’s a lingering question on the mind of all Test of Metal riders — how, exactly, do you stay fuelled for the gruelling 67-kilometre ride?

Team Squamish and Cycling СÀ¶ÊÓƵ coach Mike Charuk offered up a few tips to keep you feeling energized throughout the whole ride:

1) Four hours prior, have a good breakfast of familiar food: porridge with milk, egg, fruit, etc.

2) One hour before the start, have a snack — something like a Clif Bar.

3) Five minutes before the race kicks off, have a gel or Clif Bloks.

4) Every 45 minutes, eat during the race. Things like gels, Clif Bloks or other easy-to-digest items work well while on the road.

5) Drink one bottle of fluid every hour. The bottle should have some type of carb in it. Something like a seven per cent Gatorade mixture can be good.

6) After the race, drink some sort of carb drink like a fruit juice

7) Consume a full meal within two hours, with the usual 55 per cent carb, 15 per cent protein and 30 per cent fat.

Note: When pre-riding the course, look for good places to eat and drink.

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