Race Food: Secrets of Racer on a Budget

Since I've chosen to eat a plant-based diet, I have learned that I simply can't rely on whatever town I'm in on a given weekend (or week) to have a few vegan options, or any for that matter. It's not affordable for someone who makes $30,000 or less to race bikes, travel to racing destination, find housing and eat out the whole time. Instead, I race bikes, travel to the race, stay where I can and go grocery shopping before hand. A small ice chest and a juicer is all I need. Here's my typical stage race (3 days of eating like a starved animal) menu for under $50:

-a box of spaghetti
-pasta sauce
-2c steel-cut oats
-small jar peanut butter
-small jar jelly
-baby bagels
-dried rice
-died lentils or if I'm planning ahead I sprout them with mung beans a few days before. Protein bomb.
-2 bunches of kale
-3 yams
-2 crowns broccoli
-package of vegan sausage
-small bag of onions
-3large red beets
-bag of carrots
-3 oranges
-3 apples
-1/4c chia seeds
-trail mix from the bulk section
-banana chips from the bulk section
If I have leftover money, I like to get some brown rice syrup or molasses as a sweetener. Also some greens and Goddess dressing are a plus.

For race specific food, I'll usually score a 12pk of Clif Bars, protein powder and electrolyte drink mix. Please note, that I cook this stuff at home even if I'm not leaving town for a race. It's simple, tasty, and nutrient-rich.

For someone who works out regularly, it's important to notice what kind of mix I've got going on listed above: Carbs, simple and complex for fuel and recovery. Unsaturated fats, for fuel and recovery. Protein for recovery. Friuts and Veggies for crucial vitamins, minerals and antioxidants.

Now for the good stuff. Breakfast is a must, no skipping, okay?




2 glasses of water.
Coffee.
Oats with chia seeds, peanut butter and a sweetener (see previous recipe here)
Bagel with jelly.
Juice- 1 beet, 1 apple, 1 orange, a few carrots. In order for your body to efficiently absorb all the iron from the beets you need some vitamin C, that's where the oranges come in. Aside from the obvious vitamins and minerals in the carrots and apples, both are loaded with carbohydrates!

 Post race, usually in the car before you head home.
Add water to your shaker with protein mix and chia seeds. Shake and drink.  Also, the drive back is a great time to snack on that trail mix/ banana chips.

For lunch/ dinner I often swap these around depending on my time and mood. This meal is crucial, your body is crushed from racing and needs carbs and protein. You'll need a small meal to replenish, and dinner will need to top off your glycogen stores for racing the next day.

2 glasses of water, atleast.
Pasta (season the water generously, you sweated out all that salt already)
Pasta sauce
In a hot pan with some canola/safflower or olive oil and sea salt add small diced YAMS, chopped ONION, chopped BROCCOLI and VEGAN SAUSAGE. Once the yams start to brown, put a lid on it so the steam will cook and tenderize the rest. Medium low heat and stir occasionally. When the yams are ready in 10 or 15, everything else is. Place atop your cooked pasta and devour.

2 glasses of water, atleast.
Bowl of rice. To cook rice place 1c dried rice in a pot with 2c water (The magic rice ration is 1part RICE : 1.75parts water, but 2parts is easiest and will work fine), a splash of oil and a big pinch of salt, cover and bring to a raging boil. After the boil is met, reduce heat to very low. In about 45 min your rice should be complete. 
Saute (cooked in a hot pan with oil and salt) of chopped YAMS, sliced VEGAN SAUSAGE, chopped BROCCOLI, sliced ONION. If you have some herbs handy, dried or fresh, throw some in the mix. Fresh garlic is also a crucial addition if you have it. Again, when the yams start to get a little browned, go ahead and cover your pan. You want enough oil in there to brown your veggies, and enough moisture in the veggies to kind of steam them too. This ensures the middle of the veg is getting cooked, not just crisping the outside. If you need to add a splash of water, that's totally fine. Taste a yam, does it taste like it needs another 5 minutes? If yes, perfect! Wash and chop the kale (stems and all) into bite-sized peices and mix that in too. The steam and oil will cook it until it's tender. When your yams are just tender enough, the kale and everything else should be too. When it comes to greens, brown means overcooked, bright green means perfect. You can eat it raw, so dont fret about cooking it enough.
Assemble your saute over your rice and dump some of that Goddess dressing on top, it's basically an herbed tahini. 
  
I was too hungry to stop and take pictures of my food this weekend so you'll have to use your imagination. Sorry :)