Background:• Sam is a recreational athlete competing in the ‘Race’ division of L’Etape Australia. This is a 157km road cycling event that will take place in the Snowy Mountains in December 2017. Details of the event can be found at http://letapeaustralia.com/the-routes/ You will find useful information on food and fluid availability in the FAQs http://letapeaustralia.com/faq/• Sam will be competing as an individual. He anticipates completing the race in 4.5-5hrs.• Sam is 26 years old, 175cm tall, 75 kg and has skinfolds (sum of 7) 0f 60mm.• Sam’s weight is stable and his goal is to maintain his current body composition.• Sam has no existing medical conditions. • • Sam typically has three light training days and two hard training days each week. A 3-day food and training diary is provided on the following pages.

Light Training DayTemperature: 5-15°CRelative Humidity: 46%05:30 300ml water 50 km road ride – ~1½ hours – medium intensity08:00 Scrambled eggs with 3 eggs and 50ml milk2 slices wholegrain bread with 2 tsp butter1 large flat white with full cream milk– 1 sugar12:30 5 snake lollies13:30 1 multigrain roll – ham, lettuce, pickles, 2 tsp margarine1 mandarin15:00 1 John West Light Tuna Tempter (onion & tomato)15:30 3 snake lollies18:00 45 minute on rollers – medium intensity19:30 250g steak10 steamed green beans2 small steamed potatoes½ steamed zucchini1 cup steamed pumpkin1 Tb olive oil200ml red wine20:30 60g Uncle Toby’s Natural Style Muesli 1 cup light milk170g Chobani passionfruit yoghurt1 cup light milk

Heavy Training DayTemperature: 2-12°CRelative Humidity: 28%07:00 400ml water1 Carmen’s muesli bar (yoghurt, apricot & almond) 100km road ride – ~3½ hours –medium to high intensity1 Gu gel, 750ml water11:30 1 Carmen’s muesli bar (blueberry and chocolate)2 large flat whites with full cream milk – 1 sugar2 sausage rolls – individual size from bakery1 chocolate croissant15:00 6 jelly babies1 handful plain Dorritos2 slices multigrain bread, 30g reduced fat tasty cheese, 3 tsp Vegemite19:30 250g salmon1 cup cooked brown rice¼ cup fennel¼ cup spinach8 capers1 Tb olive oil + 2 tsp lemon juice200ml white wineEvening 25g Cadbury Gold dark chocolate
Rest DayTemperature: 3-13°CRelative Humidity: 36%10:30 1 apple2 slices wholegrain bread – 1 Tb peanut butter, 1 Tb honey10 dark chocolate goji berries1 large flat white with full cream milk – 1 sugar13:00 2 toasted sandwiches – 4 slices wholemeal bread, 60g Jarlsberg cheese, 1 Tb pickles1 Milo – 250ml light milk, 2 Tbsp Milo16:00 1 apple1 mandarin19:30 6 slices Pizza Capers Vegetarian pizza2 glasses red wine20:00 150g Dairy Farmers Thick & Creamy Raspberry & Coconut Yoghurt10 dark chocolate goji berries250 ml light milk

Prepare a report for Sam that includes:
1. An evidence-based review of the physiological and practical challenges of the L’Etape Race event and how these will impact on nutritional requirements. (~1000 words)2. Assessment of Sam’s training diet with explanation and justification of any modifications you recommend. (~1000 words)3. A food and fluid plan for competition day for Sam. You will need to give specific details of the types, quantities and timing of food/beverages that should be consumed before, during and after the event. You will need to explain your recommendations. (~1000 words)