00:00fueling simply just what you eat so this can be the drinks the food the gels so
00:14during bike racing they have to take a lot of fueling on board because they're
00:18using a lot of energy each stage could be something like 7,000 calories so in
00:23terms of how much that is about a hundred 120 grams of carbohydrate as
00:28fuel source per hour before the race starts is pre-race fueling so effectively
00:37breakfast and generally three hours before the race starts so they'll have
00:41maybe 150 grams of carbohydrate in their body before they start their race so
00:49generally speaking every hour we suggest 100 220 grams of carbohydrate during
00:55particularly high-intensity racing the DS is in the car they're the ones on the
01:02radios or riders and just reminding them that they need to make sure they're
01:06having drinks and fuels just to have every 20 minutes or so so around 40
01:12grams of carbohydrate just to make sure that the fueling is spread out enough
01:15and they're not ingesting too much juice quickly but then also not making sure
01:19there's a long period of time where they've gone without
01:24generally speaking you would have in a feed you'd have a two bottles so two to be
01:29done maybe one water and one containing a 40 gram carbohydrate drink then you'd
01:35also have maybe two bars and so it could be a rice cake or it could be another
01:39softer bake bar and then a maybe three or four gels the juice that you might have
01:48seen as the initial one so that's a concentrated cherry juice very high in
01:53antioxidants and that's helped improve the recovery process earlier on and again
01:58that's just to start the recovery process replenish the muscle glycogen
02:02ready for the next stage in the next day
02:06if you're if you're a good rider still and you're feeling well you can maybe
02:11outperform others that aren't feeling quite as well so it's it's a dynamic race
02:15scenario
