Many of the 4Five+ membership are taking on the epic SeVen (and Five & Three) endurance gravel event on May 16. In preparation, 4Five+ held a successful SeVen training weekend at the start of April. Sarah Hunter led the Saturday training ride through various sections of the course, and backed-up in the afternoon with an excellent information session covering training, nutrition, and bike set-up. On Sunday, riders took in laps of choice around some of the challenging climbs and descents near Nannup, mentored by nearly-local-Nannupian Vanessa Johnson. A thoroughly enjoyable and rewarding weekend. Big thanks to the SeVen organisers for providing facilities for our information session, and to Ride WA crew member Nilss Johnstone for on-ride support.

By now, most SeVen participants are deep into their training and looking forward to taper. Part of the training is practicing nutrition and hydration for race day. Building on Sarah’s recommendations from the information session, below are some things to consider as you fine-tune what you will carry in your pockets and bidons to get your through 6+ hours of racing. Three golden rules to remember:

Don’t try anything new on race day. Your stomach should be familiar with everything you eat and drink.
Carbs are fuel. 60g carb/hour is widely recommended. Remember everyone is different and this number will depend on race intensity and your gut tolerance.
Water alone is not enough. A balance of fluid and electrolytes is optimal.

Lots of detailed information linked in the resources below.

Other tips:

Make sure your food is easily accessible. Pockets? Bento box? Packaging?
Can you eat it one-handed while riding on lumpy gravel? Or will you pause to eat?
Open food packaging pre-race for easy access
Remember there is an opportunity to pick-up your pre-packed nutrition/hydration at Lewana at the half-way mark
If you experience GI distress, sucking on a boiled lollie may help keep you going until you can tolerate food again
A timer on your bike computer/watch can be useful to remind you to eat & drink regularly

Nutrition Resources…

PODCAST: The Physical Performance Show - Nutrition with Renee McGregor

Renee specialises in relative energy deficiency in sport, eating disorders, the female athlete, athletic health and performance. Her clinical practice and knowledge are supported by extensive experience working in both clinical and performance nutrition including the 2012 Olympic Games London, 2016 Rio Paralympic Games, and the 2018 Gold Coast Commonwealth Games. Renee is the best-selling author of the “Fast Fuels” training series and “Orthorexia, When Healthy Eating Goes Bad”.

Listen

INFOGRAPHIC: The science of hydration - Stacey SIms PhD, CISSN

Optimal hydration requires a balance of both fluids and electrolytes. How to assess hydration, what to drink, when to drink.

Look

JOURNAL ARTICLE: Fuelling the female athlete: Carbohydrate and protein recommendations

Optimal carbohydrate and protein intakes are vital for modulating training adaptation, recovery, and exercise performance. However, the research base underpinning contemporary sport nutrition guidelines has largely been conducted in male populations with a lack of consensus on whether the menstrual phase and associated changes in sex hormones allow broad application of these principles to female athletes. The present review will summarise our current understanding of carbohydrate and protein requirements in female athletes across the menstrual cycle and provide a critical analysis on how they compare to male athletes.

Daniel R. Moore, Jennifer Sygo & James P. Morton (2022) Fuelling the female athlete: Carbohydrate and protein recommendations, European Journal of Sport Science, 22:5, 684-696

Read

**COOK**

**Sarah’s Excellent Flapjack Recipe**
1 x 397g tin condensed milk
1 tab crunchy peanut butter
80g pepitas
20g chia seeds
150g dried fruit (e.g. 100g chopped dates, 50g cranberries)
100g dessicated coconut
240g rolled oats
•Preheat oven to 140degC. Line a slice tray or square lasagne dish with baking paper.
•Put condensed milk & peanut butter in a saucepan and warm through, stirring to combine.
•Take off the heat, and add remaining ingredients. Mix.
•Place mix into lined tray, flatten, bake in oven ~50mins until golden brown.
When cool, cut into 16 - **30g carb/serve!**

4Five+ out & about

The Karri Cup MTB Challenge was held last weekend, and it was great to see so many 45+ femmes tackling the 100km event. Chapeau to the 4Five+ members featuring in the results:

Tracey Chapman - 1st Open Female (2nd Female overall)

Anna Heitz - 1st Mega Masters Female
Jodi Earnshaw - 3rd Super Masters Female
Carol Baker & Sherliyn Mathewson (Escargot) - 1st Female Pair
Adelia Neethling - Female Top 10
Full results here

Cyclocross season has kicked off, with round 1 of the Numbat Cup under lights at Gloucester Park on April 9. Strong performances by 4Five+ members in Elite, with Anji Coleman and Tracey Chapman taking out 1st & 2nd - there’s a tussle to watch over the coming rounds!

We love to celebrate your achievements. If you have done something fit, fun, fast and femme (and it doesn’t have to be cycling!), drop us a line at admin@4fiveplus.org so we can inspire other female athletes.

Pics L to R:

CX Numbat Cup R1 Anji Coleman & Tracey Chapman (credit Aloysius Parker Photography) ; Carol Baker & Sherilyn Mathewson all smiles as they finish their first Karri Cup.

Fuel your passion

Nutrition Resources…

4Five+ out & about

May Calendar

Fuel your passion

Nutrition Resources…

4Five+ out & about

May Calendar

Gravel skills development

A culture of YES, AND