Bicycle Network Victoria: 3 Peaks Challenge 2012

Nutrition on the event

The Australian Institute of Sport (AIS) recommend you consume 1 gram of carbohydrate per minute or 30-60 grams of carbohydrate per hour.

The below table is a summary of the nutirion we will provide you on the event and is based on the AIS recommendations, to ensure we support you all the way through to the finish at Falls Creek:

Nutrition guidelines based on time

It is important to work out your nutrition and practise it prior to the 3 Peaks Challenge 2012.  To assist you with this, we have worked closely with Cycling-Inform to develop nutrition guidelines based on the time you plan to complete the event. 

Nutrition explained

David Heatley, Cycling-Inform Director explains the important role nurition plays in the 3 Peaks Challenge:

Find out the role these foods play:

Why Carbohydrate?

When cycling, your body produces energy from two main sources – fat and carbohydrate. Whilst fat is the largest source of fuel in the body it is very slow to become available and cannot support exercise above a moderate level. Carbohydrates are the key source of fuel for exercise and are found in the body in two main forms, glycogen and glucose.

How your body fuels your riding

Carbohydrate can only support activity for about two hours before it is depleted. During activity lasting longer than 60 minutes glycogen levels begin to diminish and there is a progressive shift from muscle glycogen over to blood glucose as the body's primary fuel source. At this point, the body is relying on fat metabolism as it’s primary source of energy. As fat metabolism cannot support this level of activity you are in danger of “bonking” - with its symptoms of exhaustion, dizziness and in extreme cases, hallucinations.

The role of energy bars and gels

When muscle glycogen levels are low the consumption of carbohydrate serves to maintain proper levels of blood glucose and delay the onset of fatigue. Winners Energy bars contain natural ingredients that release energy into the blood stream over a sustained period. Winners Energy gels provide a simple carbohydrate that is absorbed very quickly into the bloodstream providing a steady and continuous delivery of energy during periods of peak performance.