The Feed Wagon

My new favorite on-bike energy bar. Not all carbohydrate--50% calories by fat.

I've talked about nutritional training for RAW before, and it is mentioned several times in my training plan as well.  When you race a traditional bike race, we leave a significant energy deficit that we refill in the hours and days after the event.  Typically this is a recovery drink or meal immediately afterwards, and our normal diet over the next 24 hours. From an energy perspective, it restores the muscle glycogen we used for energy.  Chocolate milk and various commercial recovery drinks are often used.  My favorite is a smoothie with 1.5 cups of 2% milk, a whey protein powder, and a frozen banana supplemented with a branched chain amino acid (BCAA) supplement. The difficulty so many inexperienced racers have with multi day stage races has its root to the deficit they incrementally build day to day by not completely refilling these stores.

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