Nicole Utilizes Her Expertise in Nutrition While Testing 226ers Products

That Nicole Frain is an exceptionally strong cyclist is already well known among our followers. The 2022 Australian champion also holds a major in Health and Nutrition from Federation University Australia. As a nutrition specialist, she is ideally suited to test the products of our partner, 226ers. “Honestly, it’s fair to say I love their range. I like the flavors, and the diversity of products seems to be something to fit all my needs.”

Scientific Approach to Nutrition

“I am really into nutrition, and while I have been studying for a while now (since 2019, as I pursue a Health and Nutrition Major with a Biological Science Minor part-time...), the last 18 months have significantly deepened my interest in personal nutrition. I have been fine-tuning my on-the-bike nutrition and understanding the science behind what we consume for performance and general well-being.

I come from a road cycling background, and the key differences compared to gravel racing, which I am now heavily involved in, include the length of races, intensity, and terrain.

Breaking this down: women’s road races typically range from 90 to 150 km (with some exceptions), but an average race is around 120 km. In contrast, gravel races are generally 140 km or more, with many ‘epic’ events pushing or exceeding the 200 km mark.

When considering duration, road races often involve higher speeds, meaning a 100 km road race can take less than 3 hours in optimal conditions. In gravel racing, however, the same distance may take 4-5 hours, depending on terrain. The rougher terrain not only extends the race but also influences nutrition strategy due to challenges in eating and its impact on digestion. The closest comparison in road racing would be the cobbled classics, such as Paris-Roubaix. The terrain affects both the ability to eat and the stomach's tolerance, making nutrition choices crucial.”

What Am I Fueling With?

Training: The choice of nutrition depends on the session. For endurance rides, I use a carbohydrate mix in my bottles (such as the 226ers Energy Drink Mix) and prefer real food sources like bananas, homemade pancakes, rice cakes, muesli bars, or 226ers Vegan Oat Bars.

For sessions that include intense efforts, I opt for rapid carbohydrate sources until the efforts are complete before switching back to real foods. My current favorite high-intensity products from 226ers include:

• High Energy Gel in Salty Peanut Honey

• High Energy Gel in Strawberry (I am eager to try Speculoos!)

• Hydrajellys

• Energy Shot Stick for particularly challenging efforts

Using these products in training allows me to assess their effectiveness under high-intensity conditions, including flavor and overall physiological response.

Racing: Many of the products I use in training become staples on race day. Additionally, I incorporate:

• Race Day Sub9 for a high carbohydrate intake in a compact form, reducing the need to carry excess food.

• Race Day Bars to provide a solid food option during back-to-back race days, helping to reduce reliance on gels and maintain digestive comfort.

• Emergency nutrition, such as Energy Shot Stick or caffeine-based gels, for critical energy boosts when needed.

With summer approaching in Europe, I also plan to test Sub9 Electrolyte Capsules, which include a caffeine-infused option for hydration management in extreme heat.

Post-Training Recovery: Recovery is crucial, particularly with multi-day races and intense training. My post-training and post-race routine follows a structured approach:

1. Protein Shake (chocolate flavor), though 226ers also offers vegan alternatives.

2. A balanced meal following the shake.

3. If a shake is not convenient, I opt for a NEO Protein Bar (black cookies flavor) as a recovery snack.

   
   

Ultimately, my nutrition strategy is about testing what works best for me, what I enjoy, and ensuring I meet my energy and nutritional needs. Fortunately, 226ers offers a wide range of products, making it both practical and enjoyable to experiment with new nutrition options!