Index to the information below:
- Minimum 32mm width tyres designed for use on gravel/rocky/pebbly surfaces
- Water / hydration!
- We recommend 1 bottle minimum for 49km riders and 2 bottles for 97km riders.
- Food and nutrition
- Sustenance to last you until you reach the cafes and/or finish line
- Bike kit, comprising:
- at least one spare inner tube, pump, tyre levers, puncture repair kit, and multi-tool
- and knowing how to use your tools!
- Cash $!
- to buy food and a coffee at the cafes in the time-out zones!
- Rain jacket and/or thermal top and bottom (weather dependent).
- Mobile phone
Pre-race equipment checks
Don’t forget to double check your bike for any mechanical issues before the race. We suggest you take your bike to your nearest bike shop for a tune up before the race to make sure it’s running sweetly.
The Great Otway Gravel Grind will be serviced by two terrific hydration and nutrition brands – CLIF BAR and Skratch Nutrition – that will be stocked at each of the CLIF Fuel stations around the courses.
We encourage you to support these brands by training with them beforehand and racing with them on the day.
Nutrient density relates to the ratio of nutrients vs calories in a food item. The more nutrients per calorie, the higher the nutrient density of that food.
Typically, wholefoods have a higher nutrient density than processed, packaged foods. Many processed foods tend to be high in calories but lacking in nutrients. It’s important to consume enough calories (kilojoules) per day to function and support our activity levels, but calories are only part of the story.
You can get protein, carbohydrates and fat from a variety of foods, including processed foods. However, quality protein, slow releasing carbohydrates and healthy fats are essential for optimal performance and the best sources come from wholefoods.
When you eat wholefoods, you also benefit from natural vitamins, minerals, antioxidants and other compounds essential for overall health and wellness.
At CLIF Bar, our bars are made of natural and organic, wholesome ingredients. We recognise the need for fast fuel during a race, which is why we offer our range of Energy Shots and Bloks. But when it comes to training, refuelling and feeding your adventures, CLIF Bars are the original, wholesome energy bar that provides you with all you need including 6g or more of plant-based protein, slow-releasing carbohydrates, healthy fats and 11 vitamins and minerals.
Click Here to view the infographic on what to eat, when to make your race day a success!
Skratch are our recommended hydration partner
Skratch Lab’s Hydration Sport Drink Mix was created for a simple purpose – to replace the electrolytes lost in sweat and to provide a little bit of energy when working out, without offending your palate or gut. Skratch initially created this drink because some of the world’s best athletes needed better!! Conventional sports drinks were undrinkable – too sweet, over-flavoured, and didn’t even replace what was lost in sweat – which defeated the whole purpose, like fighting thirst with more thirst.
The best athletes needed something to hydrate, something to quench their thirst, and something to help them perform better. So, with their help, Skratch reimagined sports drinks, stripping down what used to be a neon-coloured carnival to its bare essentials. In the process, they learned that simple wasn’t just better for elite athletes, it was better for everyone who works hard and sweats.
The result is a sports drink with minimal sugar (4g per 100 ml) and a ratio of sugar (glucose + fructose) that is optimized for faster absorption, an electrolyte profile that actually matches what is lost in sweat (800 mg sodium, 80 mg potassium, 100 mg calcium, and 80 mg of magnesium per litre), and only real fruit for flavour for a light and refreshing taste that you can drink all day. That’s it – less sugar, the right electrolyte profile, and real fruit. So, if you’ve never met a sports drink you wanted to take home, your luck is about to change.
Drink when thirsty. Don’t when not. Repeat as necessary. Click here for an INFOGRAPHIC that explains their process.
Find Skratch Labs at your local independent bike store www.skratchlabs.com.au
Nutrition Information By Rapid Ascent
Click Here for Rapid Ascent’s recommended nutrition information in the lead up to, and during event day.