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Planning Your Nutrition for Success

In order to complete the 3 Peaks Challenge successfully, careful consideration must be given to your nutrition for the day so that you have the energy and are well hydrated to make it up all three peaks!

For the 3 Peaks Challenge you can expect to burn in excess of 6000 Calories and drink up to 10 litres of fluid! Carbohydrate loading the day before will not provide you with enough energy for the day. Hydration the day before will not keep you hydrated for the day. Therefore you will need to plan how much food and drink you will need to consume during the ride, how frequently you will need to eat and drink, and where to get this massive food and beverage supply from during the ride!

Recommended Carbohydrate Intake During the 3 Peaks Challenge

In a physically exertive situation such as the 3 Peaks Challenge, where maximal glycogen storage cannot be achieved prior to the commencement of the ride, it is important to meet fuel requirements during the ride. For Carbohydrate loading the day before, the Australian Institute of Sport (AIS) recommends to consume a daily intake of 7-10 grams of carbohydrate per kilogram of body weight (body mass) for endurance events such as the 3 Peaks Challenge. For carbohydrate intake during a physically exertive situation such as the 3 Peaks Challenge, the AIS recommends 1 gram of carbohydrate per minute or 30-60 grams of carbohydrate per hour of carbohydrates. Winners Sport Nutrition recommend 1 gram of carbohydrate per kilogram of body weight per hour. Either recommendation is acceptable; however because the 3 Peaks Challenge is a long hard day on the bike, 1 gram of carbohydrate per kilogram of body weight per hour has been applied to the charts below.

To work out your recommended carbohydrate intake during the 3 Peaks Challenge, please refer to the chart below:

Body Weight (kg)
 Recommended Carbohydrate Intake Per Hour (grams) Recommended Carbohydrate Intake during the 3 Peaks Challenge (grams of carbohydrate)
3hr ride 4hr ride 5hr ride 6hr ride 7hr ride 8hr ride 9hr ride 10hr ride 11hr ride 12hr ride 13hr ride
55 55  165 220 275 330 385 440  495 550 605 660 715
60 60  180 240 300 360 420 480 540 600 660 720 780
65 65  195 260 325 390 455 520 585 650 715 780 845
70 70  210 280 350 420 490 560 630 700 770 840 910
75 75  225 300 375 450 525 600 675 750 825 900 975
80 80  240 320 400 480 560 640 720 800 880 960 1040
85 85  255 340 425 510 595 680 765 850 935 1020 1105
90 90  270 360 450 540 630  720 810 900 990 1080 1160
95 95  285 380 475 570 665  760 855 950 1045 1140 1235
100 100  300 400 500 600 700  800 900 1000 1100 1200 1300

You will be provided with the following amount of Carbohydrates:

Ride Option: Carbohydrate Provided (grams):
Winners Bars Winners Gels Powerade
 Lunch Total
230km individual loop 92.1 79.5 426 100 697.6
115km Falls Creek to Dinner Plain 61.4 53 274 100 488.4
115km Dinner Plain to Falls Creek 61.4 53 274 100 488.4

If the tables above indicate that you require more carbohydrate than what is provided, you will need to use the Rider Valet Service, so that you can provide yourself additional food supplies.

 

Recommended Fluid Intake During the 3 Peaks Challenge

It is important to stay well hydrated during the 3 Peaks Challenge as dehydration can cause a number of problems such as cramping, mental fatigue or body deregulation. It is however hard to work out your hydration requirements because there are so many factors that come into play including genetics, body size, fitness, environment and exercise intensity.

We therefore recommend that you carry 2 x 750ml water biddons, one carrying water and the other carrying Powerade, stop at every aid station you pass along the route and make sure your biddons are full. We also recommend that you plan to drink the entire contents of the biddons by the time you get to the next aid station to refill again.