Nutrition for Gravel Cycling with Kristen Arnold
This week on podcast. We've got sports nutritionists and professional cyclists. Kristen arnold kirsten has a masters degree in science and human nutrition from ohio. State university is a usa level to cycling coach with source endurance. End racist professionally with the butcher box racing team. I've always got a million questions about nutrition and it certainly a topic. That's coming up in the new ridership for them. Kirsten helps us break down. What to think about eating the week before an event during an event and after an event i thought it'd be useful to think about it in that context just because a lot of us these big events. One hundred miler. That's a big unusual ride for us. We're not doing that every month in are cycling career. We're just kind of peaking for something. That is really extreme in terms of what our body is used to. So it's important to kind of think about that not only in your physical preparation but also nutrition and hydration. Christine does a great job of breaking down the things you should be thinking about before the event during the event to give yourself the best chance for success. She's got some fantastic takeaways for us. All and a few little tricks that i hadn't thought about so. I hope you enjoyed this episode. Let's jump right in kristen. Welcome to the show. Thanks for having me craig. I'm excited to get into the topic of nutrition with you. But i always like to set the stage for the listener to get a little bit more of an understanding about your background. Since you've got a background both professionally. Nutritionist but also as a professional cyclist once you give us a little bit of both okay So i kind of make my living in three different ways right now and I went to school for nutrition. So i have an undergraduate degree and dietetic and then got my registered dietitian or credential Ended up getting my masters of science and human nutrition then became a certified specialist sports dietetic. So i was in school for eight years Nutrition and So open my private practice. Sports died headaches. Company in twenty fourteen and then started coaching Cycling in sixteen hour with source endurance. And i've been reading on the professional road circuit and twenty sixteen and now rethink for butcher. Box pro cycling. Wow that keeps you busy. Yeah we've had a couple episodes recently where we've touched on things that i would fall in the realm of nutrition and i was excited when we connected just to bring you on board and talk from the athlete's perspective about how my listeners might improve their overall nutrition nutrition and such because such a massive field and something that everybody needs to spend time thinking about and integrating into their lives. I thought we would just think about it from the perspective of an athlete. Who may be only doing a handful of events a year so not a professional cyclist by any means but someone who's peaking for an event that may be way out of the ordinary for them so think about like a two hundred mile gravel race an sp t gravel or amid south gravel event. So let's try to break down the conversation by starting. You know if you have one of those big peaks senior year. How should you be approaching it. Nutritionally in the week leading up. And then how should you be approaching your nutrition during the event. Okay all right so we're gonna talk about the week before and the day of a big event There is some research to show that what people call carb loading is effective. And what this means is that you are eating High proportion of your calories up to seven to ten grams per kilogram body weight of carbohydrates per day. and what's that doing. it is super saturating or glycogen stores so for endurance athletes especially cyclists with these long gravel event Even though a lot of the time you'll be below threshold the majority of the type of effort. You're going to be doing it. Relies on glycogen and so the main goal with Going into the event to make sure that those lijun thursday or as full as possible if not fuller than they normally are And then that also goes for hydration so ulta making sure that we have adequate hydration stores and meeting knows with fluid and electrolyte so short version of that is to Continuously e carbohydrate rich foods throughout the day for up to a week before the event and then also making sure to hydrate well with electrolytes every day consistently throughout the day.