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Nutrition Plan - Road Cycling - Aaron Wimberley

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Aaron Wimberley winning a criterium road raceSprinting ace - Aaron Wimberley - has spent more than 10 years honing his skills to become one of the best elite masters sprinters and road cyclist. In this Q&A, he shares his fueling, hydration, and supplement plan that helps him reach the podium on a consistent basis.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?    No

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids,amino acids etc…?
YES, SportMulti (twice a day), AstaFactor (once a day, twice during high intensity training blocks), SFH SuperOmega3 + D3 fish oil (once a day).

What’s your pre-workout/competition nutrition and hydration plan?
For breakfast, it's steel cut Oats w/ almond butter, banana, blueberries, coffee, followed by the daily supplements listed above.

I start hydrating throughout the morning with water, but will have a bottle of 1st Endurance EFS drink mix 3-4 hrs prior to an event.  All meals are eaten 3-4 hrs prior to an event as well which, for shorter duration races, usually consist of something light such as a small kale salad with chicken & fruit.  For longer duration races, I'll usually eat something light as well, just a little bigger portion size & definitely at a minimum of 4 hrs prior.  Then one hour prior to an event, if I feel hungry, I'll eat a Bonk Breaker and start drinking my second bottle of EFS with a scoop of AminoPure L-Glutamine & 1st Endurance Pre Race Powder.

What’s your during workout/competition nutrition and hydration plan?
This will usually depend on the type of event & duration I'm doing.

For Criteriums, which are usually high intensity, 1hr duration events, I only rely on a bottle of 1st Endurance EFS drink mix (maybe 2 bottles if it's extremely hot) & carry one Cliff Shot Gel (in case I feel my blood sugar get too low).

For Road Races, these events can be 2-3.5 hrs in duration, other variables such as course, conditions & competition in the field, are all things I take into consideration when deciding on what I'll need to perform at my best. However, I will always do at least a bottle of 1st Endurance EFS drink mix every hr (if not 2, depending on the heat & intensity). I will take a Cliff Shot Gel every hour, and a Bonk Breaker every 2 hrs. Now I have gotten by on less but I always make sure I carry at least that much into events over 2 hrs.

What’s your post-workout/competition nutrition and hydration plan?
For all of my high intensity/short duration events or anything over 2 hrs, I take SFH (Stronger Faster Healthier) Recovery drink mix within the first 30 mins of finishing an event. I try to get something to eat within that 1st hour as well. I'll usually eat something more on the high glycemic side, and try to make it healthy (this can be challenging depending on the location of the event). I'll additionally keep taking in fluids (mainly water) for several hours after, sometimes another serving of the SFH Recovery for the events that are over 2hrs. This is followed by the second round of the supplements I take twice a day as listed above.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
Yes, see above.

Any other nutrition/hydration secrets you’d like to share?
The off-season is when i like to test different products & their serving sizes to find out what works best for me. I've done training rides taking in as little as possible to see how my body reacts over agiven duration & intensity. This gives me an idea of the pros & cons of a particular nutrition product based on my body type & composition at the given time.

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