Racing nutrition advice part 3

During the recovery phase of a 24hr mountain bike race, key nutrition goals include fluid and electrolyte replacement and the restoration of muscle and liver glycogen stores. Consideration should also be given to the nutrients required to support the repair of damaged tissue and promote immune function following exercise.

Most athletes will finish a 24hr race with some degree of dehydration, even if they have stuck to a fluid intake plan during the event. One way to gauge fluid losses from exercise is monitor your change in weight immediately after exercise to determine your fluid deficit. Remember that 1kg of weight loss roughly equates to 1L of fluid. Fluid losses continue during the recovery period in the form of ongoing sweating and urination therefore athletes are advised to replace about 125-150% of their fluid losses over the 4-6 hours after exercise. For example, if you lost 1kg (1000ml) during exercise, you should aim to drink about 1250 – 1500ml of fluid after exercise.