Refueling is critical for any race one hour or more, in my opinion. Here's what has worked for me for XC races from 90 minutes to 2.5 hours (I weigh 180, so adjust up or down for your weight).
A. Eat a high-carb breakfast about 2.5-3 hours before. For me, that's a couple of packages of oatmeal, a bagel with a little peanut butter, and a bottle of water. About an hour before the race, I'll have an energy bar and a half-bottle of water, sipped slowly. About 20 minutes before the gun, a gel or a package of blocks and the other half of the water bottle.
B. During the race, I use a gel flask with 2-4 gels squirted inside mixed with water. I either use a flask mount velcroed to my top tube or stick the flask in my jersey pocket. This way, I don't have to try to tear open a gel, stick the sticky wrapper back in my pocket (you never want to throw wrapper on the trail), etc. Also, the extra water makes it easier to squeeze out and swallow.
C. If I know the race has a water bottle exchange, I'll bring an old bottle with water and carry 30-40 ounces of electrolyte fluid in a small camelback. I like to chase the gel down with plain water. But, I know I need a good electrolyte to keep electrolyte levels healthy. Leg cramps are no fun. I know what fluid works best for me through my training. Since I can't always count on the race to provide the eloctrolyte fluid that works best for me, I take enough for the entire race and sip it often--several gulps every 10 or 15 minutes (I only have one bottle cage).
D. After the race, I grab a pre-mixed bottle of recovery-specific drink ASAP and sip it while cooling down, loading up, and changing clothes.
If this sounds like a lot of eating, I suppose it is. But I know I need at least 75 grams of carbs for every hour of hard effort. I have bonked too many times when I didn't eat and drink enough.
Good luck
:thumbsup:
