Here is a link to the Results Base website, where you can access the 2016 Etape Royale Results.
Race Day Nutrition Strategy
The Etape Royale is almost here so it is time to think about your race day fuelling strategy.
Where can I refuel?
There will be 6 feed stations on the 100 mile route as follows
Tarland -13 Miles
Tullynessie - 28 Miles
Rhynie - 37.5 Miles
Dufftown - 56 Miles
Tomintoul - 75.5 Miles
Lecht - 81 Miles
What is available for refuelling?
will be water available at every stop so if you are carrying drink
powders you will be able to mix them at any of the feed stations
addition there will be 3 sports nutrition products available. Wildfox
Events will be providing High 5 EnergySource 2:1 and this will also be
available at every feed station.
If you read my article on carb loading you will have seen the following passage
getting into the technicalities of specific carbohydrate blends and
formulations it is generally accepted that the maximum amount of
carbohydrate which can be absorbed and then utilised by the body is 60g
per hour – which equates to 240 Kcal of energy available to be used each
The 2:1 in the name ‘EnergySource 2:1’ refers to a
specific carbohydrate blend including fructose and this is what High 5
have to say about their product….
“EnergySource is a
scientifically formulated carbohydrate and electrolyte sports drink for
use during exercise. Research on traditional sports drinks suggests that
you can only consume 60g carbohydrate per hour. Using EnergySource with
2:1 fructose, you can consume substantially more carbohydrates – up to
90g per hour. That means you get 50% more energy!”
helps you to sustain your performance during endurance events and keeps
you hydrated by enhancing the absorption of water. “
electrolyte level in EnergySource should be adequate for most race
conditions. However, when sweat rates are very high, we recommend adding
a HIGH5 ZERO Neutral tab to EnergySource to boost the electrolyte
A 500ml bottle full of High 5 EnergySource
contains 176Kcal of energy, all of which comes from the 44g of
carbohydrate it contains. 104Kcal from the 26g of complex carb and
72Kcal from the 18g of simple carb
Also available at the Rhynie,
Dufftown and Tomintoul feed stations there will be CNP Professional
Endurance Gels and Pro Flapjack Bars.
CNP Endurance Gels are
multisource carbohydrate which (in the same way as the High 5 drink) is a
specific blend which extends your carbohydrate utilisation headroom up
towards the 90g per hour region.
Each gel provides 24g of Carbs
in total. This is made up of 8g of simple carb giving you a fast energy
delivery and 16g of complex carbs which release their energy more slowly
coming into play after the simple carbs have been used up which
provides a sustained and smooth energy delivery curve.
The CNP Endurance gels also contain a dose of Vitamin B3 B6 and B12 as well as some potassium and salt
Pro Flapjack Bars might seem an unusual product to include because
almost all of the 39g of carbohydrate they deliver is complex and
therefore slower releasing. Depending on flavour just 2.2g - 2.6g is the
more quickly available simple carb.
But I have chosen them for
good reason reason. The Pro Flapjack Bars have been selected to
compliment the other sports nutrition products available at this event.
Yes they give you a nice supply of sustained release energy but
crucially they also provide 18g of protein. Protein is so often
overlooked as part of an endurance fuelling strategy but it has a really
important role to play.
My carb loading article explained your
limits of carbohydrate absorption and utilisation and how in an event
like the Etape Royale your body will be looking for energy from other
At the effort levels involved in this event the most
likely alternative source will come from your lean muscle - metabolised
by the body to provide energy. This is the last thing you want:
sacrificing your hard won lean muscle in order to have the energy to
complete the event.
If you consume protein during the event it
means there is protein available in your system to be used for energy.
This will get used up before your body starts to scavenge your muscles.
The protein you are eating provides a safety blanket around your muscles
to protect them from being ‘eaten’ for energy.
The Pro Flapjack Bars will be available in Lemon Meringue, Chocolate Orange and Cookie Dough flavours.
The weather has an important part to play in your fuelling strategy
High 5 EnergySource drink and the CNP Endurance Gels can be thought of
as providing energy in a similar way just in a different form and this
becomes important depending on how hot it is and therefore how much you
are likely to sweat.
If it is hot, you will lose more fluids
through sweat and therefore the balance of your nutrition plan should
lean more towards the use of a hydrating drink.
If it is cooler
you will want to take more of your energy in from the gels otherwise you
may become over hydrated and have to keep stopping to let some of that
How Much / How Often…?
Now you have all
the information about the sports nutrition products, you can think
about creating a basic plan of which products you might use and how
often you would ingest them whilst trying to get close to but not over
90g of Carbs per hour
Little and often is the best way to go.
you have one, use the timer on your bike computer to set a reminder
alarm so you eat and drink regularly. It is surprisingly easy to forget
especially in the crucial early stages
The CNP Pro Flapjacks are quite substantial bars which take a good bit to chew up. Small bites work best. Little and often
addition to the sports nutrition there will be brownies and flapjacks
at many of the feedstations. These will be very high in simple carbs so
you need to use them sparingly to avoid a sugar rush which will cost you
later on. Small bites over a long period with these.
Lecht there will be savoury rolls, hot pies and soup available giving
you some nice wholefood options to enjoy after the battle up the hill –
just remember there is still one big climb between here and the finish!
you do reach the finish there will be sweet goodies available. Eating
or drinking something high in simple sugars soon after completing the
event will kick start your recovery process.
Ben Allum – Forensic Nutritionist
CORNERSTONE Tailored Performance Analysis
It’s the little things that count…..
We are all constantly bombarded with information about protein,
carbohydrate and fat – otherwise known as macro nutrition – This is the big
What you rarely see is good information about the little stuff – micro nutrition.
What is Micro Nutrition…?
A micro nutrient is defined as ‘a chemical element or substance required
in trace amounts for the normal growth and development of living organisms’
Whilst we look at daily protein, carbohydrate and fat intakes in the hundreds
of grams, micro nutrients are needed in milligrams or micrograms.
Micro nutrition encompasses Vitamins and Minerals
What do Micro Nutrients do…?
The spectrum of vitamins and minerals all have very important specific
roles in supporting a healthy body but crucially they also control all of the
metabolic processes in the body.
Without the correct amounts of the micro nutrients your body simply
cannot get the most from the macro nutrients you consume.
You may have the ideal macro nutrient regime, but without the right
balance of vitamins and minerals to support it, you are compromising your
body’s ability to maximise the value of the protein, carbohydrate and fat you
How best to manage Micro Nutrition…?
Managing your vitamin and mineral intake by monitoring what is contained
in the foods you eat is an almost impossible task unless it is your full time
Micro nutrition is an extremely complex area, but fortunately it can
have a simple solution.
Good quality vitamin and mineral supplements can ensure that you have
enough of these essential elements.
If you choose to, you can enter the minefield of supplementing with
individual vitamins and minerals but I don’t recommend it. The simple way is to
find a really good quality, well balanced all-rounder. A multi vitamin and
As an athlete or keen sportsperson you subject your body to the stress
of training which has the effect of lowering your immune defences. This means
that the blend of vitamins and minerals needs to be slightly different for you.
We have some nutritional support from CNP Professional on this year’s event so I have looked at their Health and Immune product. This
provides a good balance of high quality elements specifically dosed to bolster
immune function in addition to maintaining a normal healthy body when used in
conjunction with a well-balanced diet.
The ‘complex’ world of the very important B’s…
When vitamin B was discovered it was thought to be a single substance
like Vitamin A, but it was subsequently found to contain two separate elements
which were imaginatively called B1 and B2. B1 refers to Thiamine and B2 to Riboflavin.
Continued research then showed that B2, Riboflavin, could be broken down
further and as different substances were found within they became known as the
B complex group.
B complex vitamins are right up there in the importance scale for
sportspeople because they act as coenzymes to convert carbohydrates into
glucose needed as energy
to break down protein and fat into useable food.
B complex vitamins are also one of the most important factors in
maintaining a healthy nervous system, with the need for them increasing under
physical and/or mental stress – just the sort of conditions you find in
preparation for and during an event like the Etape Royale.
Most B vitamins are found together in the same foods, so a deficiency in
one usually denotes a deficiency in several. It is useful to think of B complex
vitamins as a team that must be kept together to achieve the desired result. So
as an example; if an additional dosage of vitamin B6 (Pyridoxine - which is the
most important in respect of protein absorption) is required, it should be
taken along with all the others.
B vitamins are water soluble and only a very small amount can be stored
in the body, so they must be included in your intake every day.
Well, from what you have just read it might seem that if you are taking
a high quality vitamin and mineral supplement then it is job done – but not so
There are a couple of additional key points to be aware of.
Some micro nutrients are water soluble; they need water to dissolve into
a form that can be used by your body. If you are poorly hydrated you will not
be able to effectively use them. We hear
a lot about drinking the right amount of water every day and this is one of the
The other micro nutrients are fat soluble; they need fat or oil in which
to dissolve into a useable form. If you are not getting enough healthy fat in
your diet your body will be missing out on these essential nutritional elements.
Ben Allum – Forensic Nutritionist
CORNERSTONE Tailored Performance
With just days to go until the big event it
is time to start thinking about Carb loading.
Carbohydrate is traditionally associated with
cycling as being a source of fast available energy.
is Carb loading and why should you consider it as part of your event
Without getting into the technicalities of
specific carbohydrate blends and formulations it is generally accepted that the
maximum amount of carbohydrate which can be absorbed and then utilised by the
body is 60g per hour – which equates to 240 Kcal of energy available to be used
Taking on board more carbohydrate than you
can use is likely to result in stomach upset and discomfort – commonly known as
Once you have used up all of your available
carbohydrate energy your body will look to find energy from other sources. Your
body can get energy from fat and by metabolising lean muscle. Whilst fat
provides an excellent source of energy, the conversion processes are slower
than with carbohydrate and the idea of metabolising your hard won lean muscle
for energy should fill you with horror. You would quite literally be eating
your own legs!
To illustrate the potential benefit of carb
loading let’s look at a theoretical example. A 14.5 stone man cycling at an
average speed of 13.5mph on the Etape Royale course will use about 5,500 Kcal
which is around 730 Kcal per hour. If you are only able to absorb and use
240Kcal from carbs per hour it is clear that having a store of carbohydrate
energy in your system before you start is going to make a lot of difference.
The purpose of carb loading is to maximise the amount of carbohydrate
energy stored in the body…
Carbohydrate is stored by your body in the form
of Glycogen in the liver and in the muscles.
Depending upon your individual physiology you
should be able to store between 400g – 500g of Glycogen. This translates into
an energy reserve of 1600 – 2000 Kcal
What to eat…
The best foods for carb loading are pastas,
breads, rice and potatoes. Choose the brown versions – whole-wheat pasta, brown
breads, brown rice and with potatoes eat the skins. The fibre contained in the
less refined versions of these foods and in the potato skins helps to keep
blood sugar levels under control which will lead to a more even energy supply
and help to avoid the peaks and troughs associated with raised blood sugar.
How to maximise carb loading…
One of the problems with carb loading is that
your body doesn’t store glycogen very efficiently. Carbohydrate has to be
stored with water – for every 1g of carb you need 3g of water - so to build up
a store of 400g of carbs you will also need to store 1.2 kg of water. If you
don’t keep properly hydrated it will compromise your ability to carb load.
Don’t forget the protein…
Often the focus on carbohydrate in the lead
up to an event causes people to take their eye off the protein ball.
You train hard to build strong muscles to
power you through these challenges. Your muscles are built with protein.
In addition to needing protein to build muscle, your body also needs
protein to maintain lean muscle…. And
it isn’t just muscle - protein also forms the basic substance of bones, brain,
nerves, heart and every other organ and tissue.
Whilst your body can store a limited supply
of carbohydrate and an almost unlimited amount of fat, protein cannot be
stored. The protein requirements for
each day must be provided each day. If not, your body will metabolise lean
muscle to get the essential nutrients needed to maintain
When you are trying to pack in the carbs it
can be difficult to keep your protein intake up and this is where a protein
supplement can help.
CNP Professional produce Pro Peptide which is
a truly premium grade protein supplement. All of the endurance athletes I
advise take 2 scoops of Pro Peptide in 300ml of water just before going to bed,
delivering 30g of protein. The super high quality Casein provides a slow release of nourishing protein through the
night after the faster acting Whey
proteins have done their work.
Ben Allum - The Forensic Nutritionist
Cornerstone – Tailored Performance Analysis