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Fitzgerald’s University: Nutrition 101

Fitzgerald's University:  Nutrition 101

Fitzgerald's University: Nutrition 101

Have you ever eaten a salted, cooked potato on a long ride or in a race before? Me neither. Apparently, it’s all the rage because it’s a good source of potassium, sodium and carbohydrate while in motion. And, do you drink coffee? If not, you may want to think about adding caffeine to your morning routine because it can help make your fat stores more available to burn. I know, right? It was tidbits like these that made me glad that I went to Therese Metherall’s Nutrition 101 talk with a dozen folks at Fitzy’s University last Wednesday.

I love the adage, “garbage in, garbage out.” Well, come to find out, this mantra is no different whether you’re couching it for the day or grinding it out on a bike. Therese explained the importance of eating and drinking high quality foods and fluids day in and day out during the cycling season. Because, as we all know, bonking is not fun.

So…here are few keys ideas that I gleaned from Therese about how to fuel yourself for competition or a big day in the saddle at any pace.


  • Drink plenty of fluids. Take your body weight in pounds, divide it in half and that’s the approximate number of ounces you should drink per day to stay properly hydrated.
  • Carbs are your best bet. Eat a small meal or snack two hours before exercise. Avoid high fat foods — they take a long time to digest.
  • Larger pre-competition meals should be eaten 3-4 hours before the event, be high in complex carbs, low in simple sugars (e.g. soda) and fat, moderate in protein.


  • A good number to think about is 500-1,000 cal/hr – that’s what you’re burning in a good, sustained effort.
  • There are many options for getting this fuel — some are solid, some are mixed in with water. Regardless, it should be high in carbs, and lower in protein and fats because these are difficult for your body to digest when it’s working so hard in a race. If you are doing a bike tour at a slower pace, however, you are able to work more protein and fats into your diet while you’re on the bike.
  • Drink/sip every 15 mins, eat something every 45 mins to an hour. It’s a good idea to carry a water bottle (e.g. 20 oz +) of water and another (20 oz +) of “electrolyte-enhanced” drink with you. That way you are keeping yourself hydrated and you have options for your taste buds and stomach.


  • You have a 30 minute window after a big effort to get something into your body.  You can begin with a recovery drink of some sort (e.g. Hammer Nutrition’s Recoverite, chocolate milk, eat a banana with each).
  • You have a 90 minute window in which to eat a “real” post-activity meal.  This should include complex carbohydrates, a little protein, and plenty of fluids.  Think salad with oil, beets, sweet potatoes, fish or game meat, whole grains, etc.
  • Rest your body!
  • We have a lot of products available at the shop – Hammer Nutrition, Skratch, Carbo Rocket, Gu, Honey Stinger, Kate’s Bars, Clif Products and more.  We can help you find the right fuel for your next sufferfest or multi-day adventure.  And, by all means, be sure to grab a coffee drink at the Nine Bar.  It can now be part of your nutritional game plan!

Lots of Nutrition Products at The Shop

Please contact Therese Metherall, Peak Nutrition, for further nutritional advice, (307) 733-5344 or

From Kathleen Crowley, Fitzy’s Events Guru!

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