Guide: Multi-day nutrition plan to help you stay the course

Taking on a multi-day event and how to get the nutrition you need to succeed.

There are many multi-day cycling events throughout the year and a growing number of sportives run with this format such as the Haute Route or London to Paris. Track cycling has it’s thrilling Six-Day races which are contested by pairs of riders and made up of several individual events spread out across a set number of days typically during the autumn months. The London Six Day is set to take place at the city's iconic Olympic velodrome at the end of October. To understand this in a little more detail, we spoke with expert nutritionist Annie Simpson of OTE Sports to find out what each rider needs in order to succeed.

Breakfast

Simpson is quick to point out that breakfast is all about replenishing any depleted energy stores and refuelling for the day ahead. Protein is important for muscle recovery, while carbohydrates play a pivotal role in replacing any calories that got burnt during the previous day's racing. Simpson's staple multi-day breakfast includes:

• A large bowl of porridge made with milk, topped with a banana, a sprinkle of seed and nut mix and a drizzle of honey.
• A two-egg omelette is also advised in order to hit optimal protein intake.

Pre-race

"Lunch can effectively be the pre-race meal if consumed between 2pm and 3pm" explains Simpson. "The idea is to have a meal that's packed with carbs – a move which should ensure riders have enough energy to compete in the evening race." She also adds that it's important to avoid foods that are high in fibre and fat, as both can take a long time digest – an issue that could lead to discomfort during and after the race. "A good meal idea would be Chicken Arrabbiata served with white pasta" says Simpson – emphasising the need for clean carbs over stodgy options such as carbonara or other cream-based sauces. During the pre-race period, Simpson adds that the intake of liquid is just as important as food. "A real emphasis needs to be put on hydration" she explains. "Velodrome conditions can often be very warm, especially with a full crowd in the stands. "It may not sound like much, but a 2% drop in body weight due to dehydration can negatively affect someone’s sporting performance, so it is in the rider's best interest to stay as hydrated as possible before and during the event."

In-race tactics

Ideally, each rider should consume 60g of carbohydrates per hour. This should ensure that they have the energy to compete throughout each event, as opposed to running out of energy or operating at sub-optimal performance levels. "Between events there may not be time to stomach a significant snack, or the rider may not feel like eating much after fully exerting themselves each race" says Simpson. "This is where sports nutrition products like energy drinks and energy gels play a vital role." Being made of simple carbohydrates, they're much easier for a rider's body to break down. They are also quick and convenient to consume, making them the ultimate source of energy." Simpson also recommends protein bars and OTE's recovery shake - as both provide lighter options for riders looking to take on board as much protein and carbohydrate as possible without feeling uncomfortable between races.

Post-race

After the race, there's a chance that it might be too late for riders to consumer a proper meal without compromising their evening routine. Because of this, Simpson recommends the following options:

• Bowl of cereal with Greek yoghurt.
• Tuna and couscous salad.
• Chicken wrap.

"Finally", Simpson adds, "a top tip would be to have a high protein snack before bed. The idea behind this is to help aid recovery overnight. A pure protein shake such as OTE Super Protein, or a protein bar, are great at doing this."

Have your say

We've heard from Annie Simpson, and now we want to hear from you! Do you have any top tips you think we should know about? If so, enter your recommendation in the comment section below.