13 Feb
Tour de Manc Nutrition
When preparing for an event such as the Tour de Manc, ask yourself the following questions;
- What is your goal?
- Are you aiming to complete the route you have entered?
- Are you aiming to go faster than you did last year?
No matter what your outcome goal, during the training and completion of the Tour de Manc you will want to;
- Optimise your health.
- Enhance your performance.
- Avoid bonking (hitting the wall).
An individualised nutrition plan can help you to achieve all of these goals. Generic themes are listed below. For more specific advice for each distance, follow the links.
- Have a plan.
- The plan should be specific to your individual needs and aims for the ride. It should relate to your level of fitness, experience, planned events after the ride, lifestyle, other activities, food sensitivities / likes / dislikes, age, height and weight.
- The plan should cover training as well as ‘ride’ day.
- The plan should include daily dietary requirements as well as pre,during and post training / ride nutrition.
- The plan must include hydration.
- Practise the plan in training.
- Try, tweak and try again.
- Don’t try anything new on ‘ride’ day.
- Have a contingency plan which will cover any potential problems;
- Cramp
- GI Issues
- Flavour fatigue
- Delays
Ride Specific Advice
Mad Manc
7am – 5.45pm
205K, 3100m, 6 feed stations
Ave pace – 10 mph = 16 kph = Too slow to make cut off
12 mph = 19 kph = Too close to cut off to allow stops
14 mph = 23 kph = 9 hours riding
16 mph = 26 kph = 8 hours riding
18 mph = 29 kph = 7 hours riding
20 mph = 32 kph = 6.5 hours of riding
Completing the Mad Manc is a full day out in the saddle – even for the fastest riders. You will be missing ‘usual eating times’ at lunch, mid morning and afternoon. Plus, don’t forget about hydration.
There will be enormous individual differences but it can be assumed that you will burn through thousands of calories to complete the Mad Manc. According to Global Cycling Network an approximate guide is;
“Easy riding, such as when commuting or soft-pedalling, burns about 300 calories per hour.
Moderate riding, when you’re working reasonably hard and getting a bit of a sweat on, burns about 600 calories per hour.
Hard riding, such as when racing or going flat out up a climb, burns about 1,000 calories per hour.”
Let’s consider a case study – Meet Sarah
Sarah is 1.76 m and weighs 61 Kg. She has a resting metabolic rate of approximately 1352 Kcal – so if instead of completing the Mad Manc she spent a day on the sofa with Netflix, she would burn 1352. If Sarah takes 8 hours to complete her ride – she is looking at needing to consume more than 4800 KCal.
My recommendations for Sarah would include;
Saturday 4th May
Lunch – Have a good lunch which includes sufficient carbohydrates and a portion of protein. An example may be some salmon, rice and salad.
Your body may find it easier to digest a large meal before the nerves start kicking in.
Afternoon – consume 500ml of sports drink including carbohydrate and electrolytes.
Evening meal – aim to have the evening meal a good few hours before bed time. The evening meal should include;
- Carbohydrates e.g. pasta / rice / potatoes.
- Protein e.g. bolognese / fish / chicken.
- Side dish; Vegetables or salad – Do not consume vegetables or salad in large quantities. Consider a similar portion size to usual and avoid high fibre foods such as beans and legumes.
- Garlic bread for some extra carbohydrate.
- Dessert e.g. fruit crumble and custard.
- Continue to hydrate with water.
- Avoid alcohol 24-48 hours before the ride.
Sunday 5th May
Breakfast 5am (2 hours before the 7am start) to include;
- Carbohydrate & protein – e.g. porridge with banana, nuts and honey; peanut butter on toast, bacon butty.
- Coffee / Tea
- 500ml sports drink with electrolytes.
Pre-ride snack 6.30am
- E.g. Soreen, jam sandwich.
During the ride;
- Aim to consume something
every 30 mins. To help avoid bonking, you are better off keeping on top of
energy intake rather than trying to play catch up. This could include snacks
you take with you and what is available at feed stations;
- Sweets, cheese/marmite/ham sandwiches, Mini Cheddars, Flap jacks, cereal bars, crisps, Soreen, hot cross bun, gels, energy drinks.
- Maintain hydration by drinking to thirst and being mindful of the amount you consume.
- Consider adding some electrolytes to one of your water bottles.
- If you are having a longer stop at a feed station, take your time to fuel up with a Carrs Pasty and refill water bottles.
Post ride;
- Consume some carbohydrate and protein as soon as possible. This could include; Chocolate milk, cheese/ham sandwich.
- Continue to rehydrate, possibly with electrolytes.
- For a post race meal, I recommend you consume plenty of carbohydrate and protein to help the recovery process. Some examples include; Curry and rice, fish and chips.
- Continue to rehydrate, possibly with electrolytes.
The week ahead;
- Continue to fuel well to ensure you redress the deficit you are likely to have encountered during the ride.
- Ensure a variety of foods with plenty of fruit and vegetables to support the immune system.
Classic Manc
7am – 5.45pm
175K, 2200m, 6 feed stations
Ave pace – 10 mph = 16 kph = Too slow to make cut off
12 mph = 19 kph = 9 hours riding
14 mph = 23 kph = 7.5 hours riding
16 mph = 26 kph = 6 ¾ hours riding
18 mph = 29 kph = 6 hours riding
20 mph = 32 kph = 5.5 hours of riding
Completing the Classic Manc is a full day out in the saddle – even for the fastest riders. You will be missing ‘usual eating times’ at lunch, mid morning and afternoon. Plus, don’t forget about hydration.
There will be enormous individual differences but it can be assumed that you will burn through thousands of calories to complete the Classic Manc. According to Global Cycling Network an approximate guide is;
“Easy riding, such as when commuting or soft-pedalling, burns about 300 calories per hour.
Moderate riding, when you’re working reasonably hard and getting a bit of a sweat on, burns about 600 calories per hour.
Hard riding, such as when racing or going flat out up a climb, burns about 1,000 calories per hour.”
Let’s consider a case study – Meet Steve
Steve is 1.81m and weighs 74 Kg. He has a resting metabolic rate of approximately 1352 Kcal – so if instead of completing the Mad Manc he spent a day on the sofa with Netflix, he would burn 1352. If Steve takes 6 ¾ hours to complete his ride – he is looking at needing to consume more than 4005 KCal.
My recommendations for Steve would include;
Saturday 4th May
Lunch – Have a good lunch which includes sufficient carbohydrates and a portion of protein. An example may be some salmon, rice and salad.
Your body may find it easier to digest a large meal before the nerves start kicking in.
Afternoon – consume 500ml of sports drink including carbohydrate and electrolytes.
Evening meal – aim to have the evening meal a good few hours before bed time. The evening meal should include;
- Carbohydrates e.g. pasta / rice / potatoes.
- Protein e.g. bolognese / fish / chicken.
- Side dish; Vegetables or salad – Do not consume vegetables or salad in large quantities. Consider a similar portion size to usual and avoid high fibre foods such as beans and legumes. Garlic bread for some extra carbohydrate.
- Dessert e.g. fruit crumble and custard.
- Continue to hydrate with water.
- Avoid alcohol 24-48 hours before the ride.
Sunday 5th May
Breakfast 5am (2 hours before the 7am start) to include;
- Carbohydrate & protein – e.g. porridge with banana, nuts and honey; peanut butter on toast, bacon butty.
- Coffee / Tea
- 500ml sports drink with electrolytes.
Pre-ride snack 6.30am
- E.g. Soreen, jam sandwich.
During the ride;
- Aim to consume something
every 30 mins. To help avoid bonking, you are better off keeping on top of
energy intake rather than trying to play catch up. This could include snacks
you take with you and what is available at feed stations;
- Sweets, cheese/marmite/ham sandwiches, Mini Cheddars, Flap jacks, cereal bars, crisps, Soreen, hot cross bun, gels, energy drinks.
- Maintain hydration by drinking to thirst and being mindful of the amount you consume.
- Consider adding some electrolytes to one of your water bottles.
- If you are having a longer stop at a feed station, take your time to fuel up with a Carrs Pasty and refill water bottles.
Post ride;
- Consume some carbohydrate and protein as soon as possible. This could include; Chocolate milk, cheese/ham sandwich.
- Continue to rehydrate, possibly with electrolytes.
- For a post race meal, I recommend you consume plenty of carbohydrate and protein to help the recovery process. Some examples include;Curry and rice, fish and chips.
- Continue to rehydrate, possibly with electrolytes.
The week ahead;
- Continue to fuel well to ensure you redress the deficit you are likely to have encountered during the ride.
- Ensure a variety of foods with plenty of fruit and vegetables to support the immune system.
Manc Challenge
8am – 5.45pm
125K, 1500m, 4 feed stations
Ave pace – 10 mph = 16 kph = 8 hours riding
14 mph = 23 kph = 5.5 hours riding
12 mph = 19 kph = 6.5 hours riding
16 mph = 26 kph = 4 ¾ hours riding
18 mph = 29 kph = 4 ¼ hours riding
20 mph = 32 kph = 4 hours of riding
Completing the Manc Challenge for some, is a full day out in the saddle. You will be missing ‘usual eating times’ at lunch, mid morning and afternoon. For the fastest riders, it is a long morning’s ride, when you will need to have an early breakfast and you will miss a mid-morning snack. Plus, don’t forget about hydration.
There will be enormous individual differences but it can be assumed that you will burn through thousands of calories to complete the Manc. According to Global Cycling Network an approximate guide is;
“Easy riding, such as when commuting or soft-pedalling, burns about 300 calories per hour.
Moderate riding, when you’re working reasonably hard and getting a bit of a sweat on, burns about 600 calories per hour.
Hard riding, such as when racing or going flat out up a climb, burns about 1,000 calories per hour.”
Let’s consider a couple of case studies – Meet Vincent
Vincent is 1.68 m and weighs 68 Kg. He has a resting metabolic rate of approximately 1410 Kcal – so if instead of completing the Manc he spent a day on the sofa with Netflix, he would burn 1410 KCal. If Vincent takes 4 hours to complete her ride – he is looking at needing to consume more than 2400 KCal.
Meet Jane – she is 1.61 m and weighs 58 Kg. She has a resting metabolic rate of approximately 1327 Kcal – so if instead of completing the Manc she spent a day on the sofa with Netflix, she would burn 1327 KCal. If Jane takes 6 ½ hours to complete her ride – she is looking at needing to consume more than 3900 KCal.
My recommendations for Vincent and Jane would include;
Saturday 4th May
Lunch – Have a good lunch which includes sufficient carbohydrates and a portion of protein. An example may be some salmon, rice and salad.
Your body may find it easier to digest a large meal before the nerves start kicking in.
Afternoon – consume 500ml of sports drink including carbohydrate and electrolytes.
Evening meal – aim to have the evening meal a good few hours before bed time. The evening meal should include;
- Carbohydrates e.g. pasta / rice / potatoes.
- Protein e.g. bolognese / fish / chicken.
- Side dish; Vegetables or salad – Do not consume vegetables or salad in large quantities. Consider a similar portion size to usual and avoid high fibre foods such as beans and legumes. Garlic bread for some extra carbohydrate.
- Dessert e.g. fruit crumble and custard.
- Continue to hydrate with water.
- Avoid alcohol 24-48 hours before the ride.
Sunday 5th May
Breakfast 6am (2 hours before the 8am start) to include;
- Carbohydrate & protein – e.g. porridge with banana, nuts and honey; peanut butter on toast, bacon butty.
- Coffee / Tea
- 500ml sports drink with electrolytes.
Pre-ride snack 7.30am
- E.g. Soreen, jam sandwich.
During the ride;
- Aim to consume something
every 30 mins. To help avoid bonking, you are better off keeping on top of
energy intake rather than trying to play catch up. This could include snacks
you take with you and what is available at feed stations;
- Sweets, cheese/marmite/ham sandwiches, Mini Cheddars, Flap jacks, cereal bars, crisps, Soreen, hot cross bun, gels, energy drinks.
- Maintain hydration by drinking to thirst and being mindful of the amount you consume.
- Consider adding some electrolytes to one of your water bottles.
- If you are having a longer stop at a feed station, take your time to fuel up with a Carrs Pasty and refill water bottles.
Post ride;
- Consume some carbohydrate and protein as soon as possible. This could include;
- Chocolate milk, cheese/ham sandwich.
- Continue to rehydrate, possibly with electrolytes.
- For a post race meal, I recommend you consume plenty of carbohydrate and protein to help the recovery process. Some examples include; Curry and rice, fish and chips.
- Continue to rehydrate, possibly with electrolytes.
The week ahead;
- Continue to fuel well to ensure you redress the deficit you are likely to have encountered during the ride.
- Ensure a variety of foods with plenty of fruit and vegetables to support the immune system.
Northern Quarter
9.30am – 5.45pm
55K, 725m, 1 feed station
Ave pace – 10 mph = 16 kph = 3.5 hours riding
12 mph = 19 kph = 2 ¾ hours riding
14 mph = 23 kph = 2.5 hours riding
16 mph = 26 kph = 2 hours riding
18 mph = 29 kph = 1 ⅘ hours riding
20 mph = 32 kph = 1 ¾ hours riding
Completing the Northern Quarter for some, is a full morning out in the saddle. You will be missing your ‘usual mid morning snack’ and will need an early breakfast. For the fastest riders, it is recommended that you fuel during your ride and keep carbohydrate stores topped up to fuel the working muscles and brain. Plus, don’t forget about hydration.
There will be enormous individual differences but it can be assumed that you will burn through thousands of calories to complete the Nothern Quarter. According to Global Cycling Network an approximate guide is;
“Easy riding, such as when commuting or soft-pedalling, burns about 300 calories per hour.
Moderate riding, when you’re working reasonably hard and getting a bit of a sweat on, burns about 600 calories per hour.
Hard riding, such as when racing or going flat out up a climb, burns about 1,000 calories per hour.”
Let’s consider a couple of case studies – Meet Sharon
Sharon is 1.63 m and weighs 54 Kg. She has a resting metabolic rate of approximately 1294 Kcal – so if instead of completing the Manc she spent a day on the sofa with Netflix, she would burn 1294 KCal. If Sharon takes 90 mins to complete her ride – she is looking at needing to consume more than 1500 KCal.
Meet Oliver – he is 1.85 m and weighs 92 Kg. He has a resting metabolic rate of approximately 1609 Kcal – so if instead of completing the Manc she spent a day on the sofa with Netflix, he would burn 1609 KCal. If Oliver takes 3 hours to complete his ride – he is looking at needing to consume more than 900 KCal.
My recommendations for Sharon and Oliver would include;
Saturday 4th May
Lunch – Have a good lunch which includes sufficient carbohydrates and a portion of protein. An example may be some salmon, rice and salad.
Your body may find it easier to digest a large meal before the nerves start kicking in.
Afternoon – consume 500ml of sports drink including carbohydrate and electrolytes.
Evening meal – aim to have the evening meal a good few hours before bed time. The evening meal should include;
- Carbohydrates e.g. pasta / rice / potatoes.
- Protein e.g. bolognese / fish / chicken.
- Side dish; Do not consume vegetables or salad in large quantities. Consider a similar portion size to usual and avoid high fibre foods such as beans and legumes. Garlic bread for some extra carbohydrate.
- Dessert e.g. fruit crumble and custard.
- Continue to hydrate with water.
- Avoid alcohol 24-48 hours before the ride.
Sunday 5th May
Breakfast 6am (2 hours before the 8am start) to include;
- Carbohydrate & protein – e.g. porridge with banana, nuts and honey; peanut butter on toast, bacon butty.
- Coffee / Tea
- 500ml sports drink with electrolytes.
Pre-ride snack 7.30am
- E.g. Soreen, jam sandwich.
During the ride;
- Aim to consume something
every 30 mins. To help avoid bonking, you are better off keeping on top of
energy intake rather than trying to play catch up. This could include snacks
you take with you and what is available at feed stations;
- Sweets, cheese/marmite/ham sandwiches, Mini Cheddars, Flap jacks, cereal bars, crisps, Soreen, hot cross bun, gels, energy drinks.
- Maintain hydration by drinking to thirst and being mindful of the amount you consume.
- Consider adding some electrolytes to one of your water bottles.
- For Sharon, I would recommend having a snack or some energy drink after 25 and 50 mins to give her the best opportunity to get the benefit of the carbohydrate intake.
- For Oliver, I would recommend eating every 30 mins and alternate sweet and savoury snacks.
- If you are having a longer stop at a feed station, take your time to fuel up with a Carrs Pasty and refill water bottles.
Post ride;
- Consume some carbohydrate
and protein as soon as possible. This could include;
- Chocolate milk, cheese/ham sandwich.
- Continue to rehydrate, possibly with electrolytes.
- For a post race meal, I
recommend you consume plenty of carbohydrate and protein to help the recovery
process. Some examples include;
- Curry and rice, fish and chips.
- Continue to rehydrate, possibly with electrolytes.
The week ahead;
- Continue to fuel well to ensure you redress the deficit you are likely to have encountered during the ride.
- Ensure a variety of foods with plenty of fruit and vegetables to support the immune system.
Looking for some more, individualised advice?
Vicky McKinnon at Tor Nutrition has a MSc in Sport and Exercise Nutrition and is listed on the Sport and Exercise Nutrition Register. She specialises in nutrition for endurance sport and can be found at;
https://www.instagram.com/tornutrition/