I have changed up what I am doing this year a bit (eating more) and so far it seems to be working well. I’m not finding myself feeling empty in the last part of races. My races are 60 mins and I am usually finishing around 65-66 minute mark.
Listening to the US XC nationals podcast made me question that I was maybe fuelling too little as it seemed like all the pro MTB athletes eat a TON before and during the ~1.5 hour race and I ate very little prior to a 60-70 min CX race and nothing during. I added a bit more carb focused lunch and an extra bottle of SIS Go from last year.
It’s enough that I don’t feel an energy dip after 45-60 minutes and haven’t had any stomach issues so far.
I usually race around 2-3 pm for context.
Breakfast: Carb focused but ‘normal breakfast’ with some fats (avocado, etc)
Mid morning Snack of whatever is handy.
Lunch 2-3 hours pre race: White rice, 2 eggs, and olive oil and soy sauce.
Coffee on the drive to the venue: (2 hours prior)
During Warm Up (from 1 hour to 30 mins pre race): I try finish 1 bottle of SIS GO and have a gel 10-15 minutes before the start.
I’m by no means a pro but this seems to allow me to perform at my best.