Nutrition for The APEX with Emily Werner

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Riders tell us nutrition is one of the biggest factors that determines their success at The APEX. Do you have a nutrition plan? If not, Emily Werner can help you plan for success. Emily is a registered dietician, pro racer and past participant of The APEX. Join her Monday August 29th for her virtual presentation to exclusively cover Nutrition for The Pikes Peak APEX presented by RockShox! Emily will talk to riders about how to properly fuel to perform their best throughout the entire week. She will cover:

  • Nutrition before each stage
  • Fueling during the stages
  • Recovery nutrition
  • Hydration
  • Rider questions about personal needs

Click below to sign up now. The cost for APEX participants is $40.

Sign up now for the presentation on Monday, August 29th.

Here's a glimpse of what to expect.

Hydration Tips

Nutrition Tips

Recovery TipsRecovery Tips

Consuming a recovery snack 30 to 60 minutes after each stage can improve recovery. This is very important in a multiple day event. Aim to have about a 4:1 or 3:1 ratio of carbohydrates to protein (example 45-80 grams carbs, 15-20 grams protein) post stage. If you struggle with eating afterwards, a drinkable option like a smoothie or recovery shake may be the best choice for you.

Pre-stage Meal TipsPre-Stage Meal

Before each day of The APEX try to eat breakfast about 2-3 hours before the start time. Eat a meal containing mostly carbohydrates with a small amount of protein and fat for satiety. Limit fiber and spicy foods to minimize stomach distress.