Racer’s Edge Nutrition

07/07/2025

Team Racer’s Edge Nutrition slaying berms at the Firecracker 50. Cold and rainy conditions on lap 1 meant changing up the nutrition plan on the fly. I opted for extra gels at the aid stations since I wasn’t getting through my USWE as fast as I had planned. Thanks to all the volunteers for the on point hand ups at every aid station!!!
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06/25/2025

Some of the biggest struggles with early morning workouts is finding the time and appetite to fuel before your workout. If you’re doing a hard workout in the AM or exercise for 90+ minutes, it’s important for you to think about fueling before your workout.

Eating carbs before your early AM workout will help to restore liver glycogen (stored carbs) that was depleted overnight

Eating before your workout can help prevent hunger during the session

Experiment on your own! What types of food digest best for you? In general, low-fiber and low-fat choices are best, but keep in mind that everyone is different. The more time you have between the pre-workout meal and starting exercise, the more time there is for digestion. More time for digestion = ability to eat more fat and protein, which take a bit longer to digest.

Drop questions in the comments 🧐

06/03/2025

Our top-notch Registered Dietitian, Sarah Sullivan, came home with a P7 overall female and P3 for elite women in the 100 mile at Unbound last weekend. She wanted to share some insights into her nutrition plan leading up to the Unbound race. Knowing that she has struggled with heat and gut tolerance in past races, she and coach developed a strategy focused on both heat acclimation and gut adaptation.

Research indicates that both active and passive heat training can be effective. Given her difficulties with taking in and tolerating high-carbohydrate nutrition, particularly in the heat, they opted for active heat training with some post-exercise passive strategies mixed in. Starting about a month before the race, she practiced consuming a high carbohydrate intake (80-100g per hour) during heat training sessions: riding indoors without fans or open windows and wearing a little extra clothing. These sessions were 60-90min. She also did a few passive sessions- 20 min hot tub or hot bath after riding.

This year’s Unbound race was quite warm, and she’s thrilled to report that she didn’t experience any gut issues!

Here are some of of her race stats:

* Total time: 5 hours 33 minutes
* AVG Temperature: 79 F, Max Temp: 95 F
* Total carbohydrates per hour: 91g
* Total fluids per hour: 17.4 oz

01/05/2025

Recovery fuel is important for 1) Rehydration, 2) Muscle recovery, 3) Refueling glycogen stores for your next workout. If you can bring your recovery fuel to your workout and consume it soon after finishing, that’s ideal. However, perhaps you forgot your recovery fuel at home? Or you have errands to do after your workout? Or you’re far from home? A quick pop in to the grocery store will give you a bunch of recovery fuel options! Kefir, chocolate milk, yogurt and a piece of fruit, smoked salmon on a bagel. Here’s my favorite! What’s your favorite on-the-go recovery fuel?

11/14/2024

Head to our website to check out our new blog post on nutrition for runners. Are you making one of these 5 mistakes?

09/17/2024

I just finished up an article about my Breck Epic nutrition plan. You can find it on our blog at racersedgenutrition.com Let me know what other sports nutrition topics you would like to hear and read about. Just comment 👇 and I’ll get working on new articles and posts to answer your questions.

09/15/2024

08/15/2024

A late post on stage 3 recap 😅 In survival mode these past few days. I knew the altitude could have an effect on appetite being low but I certainly did not anticipate it being this much of a struggle. Stage 3 was a difficult day for me mainly due to struggling with no appetite and nausea most of the day. I tried my best to get in my planned nutrition but it did not fully pan out as I had hoped. Knowing I lacked calories during my ride I did the best I could after stage 3 to refuel. I had a recovery shake ready to go and part of the best cinnamon roll that my husband had leftover for me. I enjoyed a high carb meal of noodles with some zucchini and garlic bread.

08/15/2024

Still on a high after finishing Stages 1-3. Such a blast out there Genuinely good people, amazing trails, the weather held out nicely, and the most well organized race I’ve ever been a part of.

08/13/2024

Day 2 in the books and it was full of ☀️Worked really hard today to move up in the field which meant the nutrition plan had to be solid today. It was really tough in the first few miles of the race to get in a gel or even drink due to the chaos around me. Luckily I anticipated this and had a chew right before the race start. What is so important with mountain bike racing is knowing the course and where you can get in a feed. I did some pre riding for this race so I could strategize where I knew I could safely get in nutrition. I am proud of the prep and how much it paid off today!
I averaged 80g of carbs per hour and 16oz of fluid which was the goal 🤓
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08/12/2024

It was a rainy and fast day ! The skies were angry this morning and the race director made the right call to shorten the stage for rider safety. We ended up riding 16 miles today with about 2200” elevation gain.
What does one do with their nutrition plan when suddenly you have a last minute race change? You adapt quickly and stay calm knowing that all you need to do is make a slight edit to the original.
My goal was to aim for about 80g of carbs an hour and about 14-16oz of fluids an hour since it was a wet cold day. Knowing this I was able to just carry my pack with about 75g of Tailwind and 50oz of fluid. I knew I wouldn’t go through all of my drink mix since it was more fluid than I needed, so I made sure to have enough gels to reach my goal carbs. I ended up having 1 Chew at the start, 1 and 1 Beta Fuel, I ended up hitting a little over 70g of carbs per hour and just under 14oz per hour of fluids.
I finished strong, 28th in the stacked historic women’s field!
📸cred:

08/10/2024

Carb haul for !!! Organizing my fuel ⛽️ will be shooting for ~85 g of carbs per hour from a combo of sports drinks, gels, chews, bars on the bike and baby food (it’s my thing…I love it on the bike) and tortilla chips (if I’m craving something salty) in my drop bags. will be in my for easy access to hydration and carbs on the bike. Pray for ☀️