Thanks for coming!
Hope you learned a lot and had a good time! We're happy to have had you. We created this page to summarise the evening, offer some deals and act as a reference for preparing for the Spring Challenge.
20% off Nutrition
We're offering all Spring Challenge competitors 20% off nutrition products. Valid until raceday. Just stop by with your handout, show the staff and take 20% off all the good stuff from SIS, Clif, Pure and more.
50% off Expert Service
Our workshop can have your bike running perfectly for the race. Spring Challenge competitors can get our regular Expert Service for only $80 (labour content only). Worth $160, the Expert Service is a comprehensive bike service. See our workshop page for more details. Call us to book.
Free Race Check
Bring your bike in and we'll check it over for free. We'll make sure it's safe, brake pads good, tyres good, etc. Valid in the few weeks leading up to the race.
Whitney Dagg has your nutrition needs covered! Here's the summary of info from the handout. Feel free to pass this around.
Timing is everything. Focus on a balanced healthy diet.
- Food is fuel and only useful once digested and absorbed - aim for 2-4 hours before
- Rich in carbs - the fuel source for muscles
- Low in fibre and fat - which is easier to digest
- Eat familiar foods - especially on race morning!
- Optional - have high cab snack 1 hour before exercise
- Use long training rides to trial foods you're planning on eating, to avoid hitting the wall
- Fuel the brain - maintain concentration and decision making
- Rich in carbs, low in fibre - same as before training
- For sessions less than 90 mins long, you do not need to refuel
What you eat directly after training is one of the most important aspects of sports nutrition.
Between each training session, your body must adapt to the stress. Recovery allows your body to become fitter, stronger and faster.
The immune system is supressed by intense training. The last thing you want is to get sick while training. Adequate recovery nutrition reduces the disturbance on the immune system.
The Three R's - Refuel. Rehydrate. Repair.
During the Race
Carbs is the primary fuel source for muscles and brain. You have a limited amount of stored carbs in your muscles, if you don't eat, you'll run out of fuel!
- Aim for 60-90g of carbs per hour, but your tolerrance may vary.
- Hydrate with sports drinks as they contain electrolytes. Aim for 1x 750ml per hour.
- Gels/blocks are an easily digested form of fuel and often contain electrolytes and caffeine.
- Natural foods are also an option (bananas, baked potato, honey sandwich).
- Find what works for you and DON'T try anything new on raceday.
- Eat/drink ASAP - within 15-60 minutes
- Refuel - muscle and liver glycogen (carbs) stores - 1-1.2g per kg body weight
- Replace - fluid and electrolytes (sodium, potassium, magnesium) lost in sweat
- Repair - damaged muscle tissues with 20-25g of protein
Bike Gear Checklist
The Spring Challenge has a list of required gear on their website here, but they don't go into detail on the stuff you'll want to have on the mountain bike. Here's a list of spares and tools you should definitely carry with you.
- Spare tube
- Tyre levers
- Multitool with chain breaker
- Spare chain link