Evelyn Stevens: Three Day Diet

StevensleadWFleche412-0591-567x421The following two day diet recall during April of 2013 during a heavy training period.   This diet recall and food intake strategy coincides with the article ‘Nutrition During Heavy Training’.

Stage 1 – 2100 Kjs expended – 118km road stage (Evie won the stage)

8:30 am – Breakfast in the Czech Republic

  1. 3 cups of coffee with milk
  2. Hard boiled eggs (I don’t eat usually eat the yolk on race days)
  3. A big bowl of oatmeal with banana, honey, peanut butter and milk

En route to the race, drink a water bottle with EFS

During the race:

  • First Endurance EFS Liquid shots
  • A jam and philly cheese Panini’s
  • A bottle of EFS for each hour of racing

Ultragen directly after the race for recovery and a sandwich and apple for the drive home

Dinner:
Rice, chicken and vegetables

Snack:
Rice crackers and peanut butter and banana

Stage 2 (double day): 900Kjs during warm-up for TT and 14km TT (2nd place), plus 1300Kjs during 60km climbing Stage 2 (Finished 5th)

(Total of 2200 Kjs of riding for the day)

7:30am – Breakfast in the Czech Republic

  • 3 cups of coffee with milk
  • Hard boiled eggs (I don’t eat usually eat the yolk on race days)
  • A big bowl of oatmeal with banana, honey, peanut butter and milk

En route to the race, drink a water bottle with EFS and then right before the TT a bit of the EFS liquid gel (not a whole bottle)

After the TT a half a bottle of Ultragen and a jam and philly cheese Panini.
 

Lunch: a bowl of rice and some chicken
 

Afternoon race:

  • A bottle of EFS each hour
  • A bottle of liquid gel

 

Post race: Another half bottle of Ultragen

Dinner: Salmon with rice and veggies

Snack:Rice crackers and peanut butter and banana

Stage 3: 2300 Kjs, 120 Km road stage (Evie finished 2nd place)

8:30 am – Breakfast in the Czech Republic

  • 3 cups of coffee with milk
  • Hard boiled eggs (I don’t eat usually eat the yolk on race days)
  • A bowl of oatmeal with banana, honey, peanut butter and milk
  • Some bread with peanut butter and banana

En route to the race, drink a water bottle with EFS

During the race:

  • First Endurance EFS Liquid shot flasks
  • A jam and philly cheese Panini
  • A bottle of EFS for each hour of racing

Ultagren directly after the race for recovery and a sandwich and apple for the drive home

Dinner: Rice and chicken

Snack: Rice crackers and peanut butter and banana

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