Assumption: We'll have two teams of two riders. During the first 3-hour block, riders "A" and "B" are "on", alternating 30-minute pulls, while riders "C" and "D" are "off" and resting. In the next 3-hour block, "C" and "D" alternate pulls while "A" and "B" rest.
Implication: With 30 minute pulls, we'll be riding hard, likely near our aerobic thresholds. At that exercise intensity, the fuel used by muscle is almost exclusively carbohydrate. So carbohydrate will be a key focus of our planning.

Assumption: It will be hot and dry. During October, daytime temperatures during the race can be in excess of 100ºF.
Implication: High ambient temperatures and intense exercise mean that sweat rates and fluid loses will be high. Given the direct relationship between dehydration and impaired exercise performance, remaining well hydrated will be an important goal. And with sweat sodium content averaging about 1 gram per liter (2.2 lb.), replacing sodium will also be a requirement.

Assumption: We'll finish the race in 30 hours or less (hopefully, less!).
Implication: Other aspects of nutrition (e.g., overall caloric balance, meeting protein needs, etc.) will be less important than if we were planing to ride a longer event, such as RAAM.

Nutritional Considerations
Given these assumptions, I'll discuss nutritional considerations for each of three time periods: the 2-3 days before the event; the 3-hour blocks we'll be "on" and the 3-hour blocks when we'll be "off". For each time period, considerations include carbohydrate, fluids and sodium.

Pre-Event
Carbohydrate: For this type of event, carbohydrate loading is appropriate to ensure that muscle glycogen reserves are maximized. That will mean backing off on training and getting at least 8 g of carbohydrate per kilogram (2.2 lb.) of body weight on October 12 and 13 (the 2 days preceding the event). Because each gram of glycogen is stored with about 3 g of water, a small weight gain will provide an indication that glycogen is being stored successfully. On October 14, relay teams depart at noon. So we should eat a breakfast with generous amounts of carbohydrate - in whatever form we know will sit well. Nerves will be a factor at this stage.

Fluid: Ensuring that we start the event well hydrated means focusing on fluid intake for 2-3 days before the race. During this time, water bottles should be constant companions; passage of copious amounts of dilute urine will be a signal we're successful. On the day of the event, 2-3 cups of water should be consumed 2-3 hours before starting, and an additional 8-10 oz 10-20 minutes beforehand.

Sodium: During this stage, normal use of salt-containing foods and salting to taste will be adequate.

"On" Blocks During the Race
During the 30-minute pulls themselves, consuming fluids, sodium and carbohydrate is not critical. However, wearing an ice and water filled back-mounted hydration system may help with cooling, and will help prevent any sensations of dry mouth. However, during the 30-minute breaks, attention to nutrition will be important to maintain performance. The issues are:

Carbohydrate: The body can oxidize up to 1 gram per minute of carbohydrate consumed during exercise, so each of us should aim to take in 60 g during each break (for the body to oxidize during 30 minutes of recovery plus the next 30 minutes of riding). There isn't a lot of time for digestion, so liquids or gels should likely be used at this point. A liter of most sport drinks or 2 gel packages plus water are examples that provide 60 g of carbohydrate.

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Fluid: By this point, we should already have determined our approximate 30-minute sweat loss under similar conditions, and should aim to drink about 1.5 times this amount to cover sweat losses and urination. For example, a rider losing a pound (2 cups) of sweat in 30 minutes should drink at least 3 cups of fluid during the break.

Sodium: Each pound of sweat contains about 500 mg sodium. 3 cups of Gatorade provide 300 mg, gels contain almost no sodium.

"Off" Blocks
As soon as possible after the final 30 minute pull of the "on" block, refueling for the next 3-hour block is a priority. Objectives to be met include:

Carbohydrate: Assuming that carbohydrate intake during the during the 30-min rest breaks of the "on" period has been adequate, taking in 60-100 grams of carbohydrate near the start of the 3-hour rest break should suffice. This is a point at which "real food", if desired, can be used. Examples of real food include the proverbial smoked turkey sandwich, frozen yogurt, or . . .. The main thing is for the rider to know that it's something they tolerate under the conditions. Some riders, however, may prefer to use liquid meal replacements (about 2 cans would provide the needed carbohydrate).

Fluid: Monitoring body weight at the end of each 3-hour block of riding will provide an estimate of how successful attempts to maintain hydration have been. Any residual losses should be replaced by a factor of 1.5, to allow for urination in addition to sweating. Urination should occur at least once during the 3-hour block.

Sodium: Sources of sodium to include during the 3-hour break include smoked turkey(!), sliced ham, pickles, cheese and salty snacks. And although one of the assumptions was that it will be very hot, it may also be cold, particularly at night and following long descents. "Cup-a-soup" provides a warm source of salt for these conditions.

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