Nutritional Tips for the Cyclocross Racer
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Print USA Cycling’s Cyclo-cross National Team Coach, Marc Gullickson, offers some nutrition tips to help you race your best season!
Cyclocross is a high intensity race. Riders compete on a closed circuit in a park, or other open land, and must complete multiple laps in a short duration (between 35 min and 1hr). On top of that, CX season goes from October to January with adverse weather conditions such as rain, snow and wind.
Proper nutrition is the key to success, but that can be challenging. An unhealthy or large meal leaves you feeling heavy and sluggish during a race. With too little food, you may find yourself walking those run-ups and struggling just to finish a 30 minute effort. Proper hydration also plays a key role in CX racing as it’s quite challenging to eat or drink during the event.
Pre-race:
Your pre-race breakfast should consist of foods that are easy to digest but that provide necessary nutritional components for a successful race. Complex carbohydrates with a small amount of protein will help the digestive system. Here are some good breakfast options for you:
Practicing the breakfast/pre-race routine during training will also ensure that it works on race day.
Warm-up
On the way to the race, sip from a water bottle to maintain hydration and upon arrival continue the hydration process. When warming up or pre-riding the race course, bring a bottle and continue hydrating. Try to wrap up the warm-up 15-20 minutes before the start and take in a caffeinated or non-caffeinated gel or chew for extra energy. If there is a support staff member, have them bring a bottle to the start line for one last drink before the start.
Post-race:
Once the race is finished, have a bottle of water or electrolyte mixture to help with rehydration and dry mouth. Within 15 minutes, consume a post-recovery protein shake to help speed up the recovery process. Here’s our favorite recipe:
Within an hour or so of having a proper recovery drink and cool down ride, your digestive system will have settled down and it’ll be time for solid food and one of those ice cold beers that pairs so well with cyclocross racing!
SPECIAL OFFER FOR CROSS SEASON:
New and returning USA Cycling members can get a 2017 membership AND a 2018 membership for the discounted price of $115. Not only does this give you the abliity to race TWO SEASONS of cross, but also all the USA Cycling-permitted road, track, and mountain bike events you have in mind for next year. Additionally, the same offer is available to juniors (18 and younger) for $55. Click here to take advantage of this offer now.
Cyclocross is a high intensity race. Riders compete on a closed circuit in a park, or other open land, and must complete multiple laps in a short duration (between 35 min and 1hr). On top of that, CX season goes from October to January with adverse weather conditions such as rain, snow and wind.
Proper nutrition is the key to success, but that can be challenging. An unhealthy or large meal leaves you feeling heavy and sluggish during a race. With too little food, you may find yourself walking those run-ups and struggling just to finish a 30 minute effort. Proper hydration also plays a key role in CX racing as it’s quite challenging to eat or drink during the event.
Pre-race:
Your pre-race breakfast should consist of foods that are easy to digest but that provide necessary nutritional components for a successful race. Complex carbohydrates with a small amount of protein will help the digestive system. Here are some good breakfast options for you:
- Warm oatmeal with fresh fruit and nuts
- Chobani Greek Yogurt with fresh fruit and nuts
- Eggs and whole grain toast.
Practicing the breakfast/pre-race routine during training will also ensure that it works on race day.
Warm-up
On the way to the race, sip from a water bottle to maintain hydration and upon arrival continue the hydration process. When warming up or pre-riding the race course, bring a bottle and continue hydrating. Try to wrap up the warm-up 15-20 minutes before the start and take in a caffeinated or non-caffeinated gel or chew for extra energy. If there is a support staff member, have them bring a bottle to the start line for one last drink before the start.
Post-race:
Once the race is finished, have a bottle of water or electrolyte mixture to help with rehydration and dry mouth. Within 15 minutes, consume a post-recovery protein shake to help speed up the recovery process. Here’s our favorite recipe:
- 1 5.3oz container of Chobani non-fat plain yogurt
- 2 scoops of protein powder
- 1 cup of mixed fruit
- 1 cup of water (or almond milk)
- For additional protein, add 1tbsp. of almond butter
Within an hour or so of having a proper recovery drink and cool down ride, your digestive system will have settled down and it’ll be time for solid food and one of those ice cold beers that pairs so well with cyclocross racing!
SPECIAL OFFER FOR CROSS SEASON:
New and returning USA Cycling members can get a 2017 membership AND a 2018 membership for the discounted price of $115. Not only does this give you the abliity to race TWO SEASONS of cross, but also all the USA Cycling-permitted road, track, and mountain bike events you have in mind for next year. Additionally, the same offer is available to juniors (18 and younger) for $55. Click here to take advantage of this offer now.
This Article Updated October 2, 2017 @ 06:33 PM For more information contact:
