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Race & Practice Nutrition

What is nutrition and why should i care

  • Nutrition is the science of basically giving your body what it needs to prepare, execute and recover from a certain activity

  • It becomes more critical to your success and ability to endure as you work harder

  • Nutrition is just as critical as the training itself


Nutrition guides for practices

  1. Hydrate, hydrate, hydrate with water a minimum of 3 hours before practice and all the way through practice

    1. Why

      1. water keeps your blood from thickening making it easier for your heart to pump and move oxygen and nutrients to your muscles

      2. water is necessary to digest food quickly and break it down so you have energy on demand when you begin to train.  Water is critical to help your body cool down through sweating...u sweat at least one water bottle worth of liquid every hour of exercise

      3. if urine isn’t clear then you aren’t hydrated

  2. How much water to drink an hour

    1. 2 water bottles minimum to keep what you lose in sweat replenished

    2. Gatorade, kool aid or a coke isn’t water.. It is worse for you!!

  3. Food

    1. Before Practice

      1. Even though it is just ‘practice’ your body absolutely can’t function without some good food as energy...never come to practice without eating the right food

      2. Good foods to eat an hour before practice

        1. Peanut butter and jelly sandwich

        2. Whole grain bagel with jelly or peanut butter

        3. Bananas with peanut butter

        4. Cliff bar

        5. Apples and peanut butter

        6. Sandwich with whole grain bread

        7. Bowl of oatmeal

***u want foods with good carbs and a little protein so your body can digest it quickly and get to your muscles


        2. After practice

I.   After hard practice one of the best recovery drinks is a bottle of chocolate milk, it has lots of protein and good stuff to help rebuild muscles and help you recover making you stronger

Nutrition guides for races

****Single or Multiple lap races******

  1. Hydrate, hydrate, hydrate with water a minimum of 5 hours before race time...have a bottle while staging so you can continue to hydrate.

    1. U need to be drinking at least 2 water bottles of water an hour


2. Food

  1. Before race u need to fuel up at least 2 hours before race this allows food to digest well and get into your bloodstream and muscles.  Your nerves will be going and make it hard to digest food. 

    1. Peanut butter and jelly sandwich

    2. Whole grain bagel with jelly or peanut butter

    3. Bananas with peanut butter

    4. Cliff bar

    5. Apples and peanut butter

    6. Sandwich with whole grain bread

    7. Bowl of oatmeal

  2. Don’t eat a bunch but eat something about the quantity of a sandwich or bagel

  3. Have some trail mix to snack on that has natural nuts and raisins as the time goes by but stop about 2 hours before race

  4. Eat a really good breakfast

    1. Oatmeal

    2. Whole grain pancakes or waffles with fruit like bananas


***bacon and eggs or high fat and grease may not be good and it is HARD to digest and takes a while to get through your system


3. Food for multiple lap races

  1. Food is the same as above however i would recommend if you are doing more than one lap to take a gel 30 min. Out from your race start to preload.

  2. Take a gel and put in your feed zone bottle so you don’t have to mess with tearing it,etc. 


*******PRACTICE with gels at least 4 times before u try in a race.  You must know how it will affect your body and system under different stressful conditions.  DO NOT take a gel for the first time at a race!!!


When I was kid there was one type of bike, what happened? 

Have you looked to buy a mountian bike or has your son or daughter said hey I need another bike?  Are you confussed at all the options and which type of bike is for what?  I was in that world just last year and found out how little I knew.  In this article I will do my best to give you a basic information on the three main aspects of a moutian bike.  The frame, bike type and tire size.  This will hopefully help you understand why a moutian biker when asked how many bikes they need answers N + 1, with N being how many they currently have.


Frames:  There are basically three different frame types for moutain bikes


Rigid: No Shocks at all – Old school this is what started it all

Hard Tail:  Shocks only at the front

Full Suspension: Shocks at front and back   


All frames can be made in steel, aluimuim alloy or carbon fiber each has it plus and minuses


Bike Type:  There more types of bikes then what I’m listing these are some of the more popular: 


XC (Cross Country) Bikes – These bikes make up the vast majority of bikes being sold.  They are desinged to be efficient and easy to pedal to be fast.  These are generally your fastest bike type.  You will find front suspension (and/or rear) travel around 80 to 120 mm to absorb the roots and rocks on a XC course.  This is type of bike is perfect for NICA racing but maybe not for other thing your Kid(s) maybe into.  These can also be one of the lower price bikes to purchase.


Trail Bikes – These bikes are a blend of the XC bikes (easy speed) and the next type Enduro (tackle anything) bikes.  This bike is the swiss amry knife of bikes and if your kid(s) are into more or think they want to get into more then just XC racing this might be the bike type for them.  These bikes will have 120 to 160mm front suspension travel.  This bike type is great for those who want 1 bike that can tackle pretty much anything. 


Enduro/All Mountain – Full suspension bikes with attitude with longer travel 140 to 170mm to handle the jumps and crazy stuff mountain bikers will do.  These are designed for freeride, downhills and not the best for XC racing, but they sure are fun jumping.  They can also take more abuse then the first two bikes types.  These bikes are more expensive then the first two and is usually is one of the +1.  If youf kid(s) are more into the freeride, down hill and being crazy on the trail and like to XC race for the fun of it – this could be the bike for them it will not be nearly as fast as the XC or Trail bikes.


Downhill – Full suspension bikes for going ludicurios speed or doing rampage (if you don’t know what that is yet just wait J ) These would not be recommend for NICA racing and can be very expensive this is a +1 where N might be 2 J.


Plus bikes – These bike have the 27.5+ tires and help in absorbing the bumps on the trail and have great grip but are slower.  These bike can be found as trail, Enduro and downhill.


Tires – there are two basic parts regarding tires – Size and width

26 Inch tires – This was the orginal tire size and is found on older bikes and have given way to the newest sizes of 27.5 and 29 inch tires.  These are slower tires but great cornering.

29 inch or 29er’s – These were the first tires to challenge the 26 inch wheel dominance.  These tires are big and fast.  A lot of XC bikes use these type because of the speed you can generate. 


27.5 or 650B – These came on the scence about 5 years ago as a mix between the speed advantage of the 29er’s and the cornering of th 26” tires.  These tires have pushed the 26” tires out the door.  Usually used on trail on up type of bikes. 


Tire width – each of the three tires can be found in multiple width’s from 1.9” all the way to 5”


XC tires usually have 1.9” to 2.25” width

Trail and Enduro will have 2.25” to 2.4” width

Downhill will have 2.5” width

Plus size tires – 2.75” to 3.0” width

Fat bike with 3.7” to 5.0” width


Hopefully this has given you a little insight into picking the right bike.  The biggest thing we would strongly suggest is visiting your local bike shop who will help you detemine the best bike for your kid(s).  Twisted Spokes is a main sponsor of our team.  Brent & Shellie are the owenrs of Twisted Spokes and are always happy to share their knowledge about bikes and will help guide you through the process.