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Nutrition Plan - Cycling - Emily Georgeson

Author:FTM
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Emily Georgeson

Cyclist and Mountain Biker - Emily Georgeson - has competed at the elite level in several races. She not only loves to cycle and mountain bike, but enjoys CrossFit, adventure racing, and triathlons. She talks about her passion for clean eating and her pre-workout, competition, and race day nutrition/hydration strategy in this Q&A.  

 

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
I have eaten gluten free for the last 6 years. For many years prior, my stomach always hurt. In addition, I had bloating, gas, headaches and brain fog. It didn’t matter what I ate, healthy or not. I decided to try gluten free, and I instantly felt better. 

Do you follow a specific diet (ex: vegetarian, Paleolithic etc…). If so, describe it and explain how is it benefitting you?
No, but I like to eat clean food. I keep everything pretty simple when it comes to my meat, carbs and veggies. I am cautious of my junk food intake, but if I have cravings I satisfy them in moderation. I like to be realistic on eating, and make good choices every day. 

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc?
Yes, SportMulti & AstaFactor: 1x/day during regular training & 2x/day for intense days & race days or if I’m feeling run down.

What’s your pre-workout/competition nutrition and hydration plan?
In addition to my daily 2 cups of coffee routine, it’s typically oatmeal as the base, and the toppings are always what change to keep me from getting bored. I add in berries, raw nuts, fruits & nut butters. However, if it’s an early/short group ride, I eat a Bonk Breaker Energy Bar with coffee and get out the door. Then come home and have recovery & oatmeal.

Race Days: I eat my oatmeal 3 hours before an event, while also having one bottle of First Endurance EFS drink mix during the morning. If I feel hungry an hour before the race, I’ll eat a Bonk Breaker Energy Bar. Also an hour before racing, I’ll drink SFH PUSH and a L-glutamine Powder as my pre-race drink. I’ve found PUSH doesn’t make me feel jittery like others I’ve tried. 

What’s your during workout/competition nutrition and hydration plan?
Depending on race length, I either carry 1 bottle of EFS drink mix, or two. And, also depending on temperature, I’ve recently discovered I’d rather have water, and supplement it with a CLIF SHOT Energy Gel to keep my fuel going. If the race is going to be 2-3.5 hours, I consume 1 CLIF SHOT Energy Gel each 45 min. -1 hour, depending on how I feel and the intensity of race with a Bonk Breaker Energy Bar in case I’m hungry.

What’s your post-workout/competition nutrition and hydration plan?
A smoothie with SFH Recovery powder and a L-glutamine Powder, berries, some greens & sometimes peanut butter. It gives me a good boost of calories to start feeding my body again, and it doesn’t take much effort. I keep on top of drinking water, especially if there are multiple days of racing. If the racing is 3 or more consecutive days, I’ll have another bottle of EFS mix in the evening, to ensure I’m getting my electrolytes and salts replenished. 

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan that’s different for each event?
Yes. 1 hour criterium races, roughly 25 miles of high intensity or road races which can be anywhere from 2-3.5 hours, and roughly 50-80 miles. My pre-race program is the same, and for longer races, and in detail above, I fuel almost always with CLIF SHOT Energy Gels and I bring a Bonk Breaker Energy Bar in case I feel hungry. 

Any other nutrition/hydration secrets you’d like to share?
Eat and drink what you like. So many times I’ve tried to eat or drink other products, but I want to enjoy my fuel. Racing and training is a lot of commitment, I want to know I’m putting good products into my body. That’s why I rely on what I learn when I visit Cyril at Feed the Machine. He always sends me out with more knowledge or new products I may like. 

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