TO BECOME A HERO AT THE BMW SÜDTIROL DOLOMITES

FOOD FIT FOR HEROES

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A week to go to the HERO. What to eat? Unloading and loading of carbohydrates? Forget it! This approach only fills us with water, worsening the weight/power ratio and making us feel "bloated".

Today, we know that the week before a race we will have to recover our energy by discharging and resting from training, and this will already allow us to fill our special tank with glycogen.

Another decisive thing is to divide our approach to the HERO race, from the hormonal point of view, in four phases: the evening before, the morning, during, and after the race.

On the eve of the HERO you will have your only half-full tank, and as a precaution and psychophysical peace of mind, we suggest a good amount of carbohydrates with a high glycemic index for dinner: for example, a first course of pasta or rice followed by a source of lean proteins (chicken, fish or lean red meat) to which add cooked or raw vegetables and then a portion of potatoes and plenty of oil. At this point we will be sure to have our tank full when we lie down -"our belly full".

When we wake up, our tank will still be almost full, and all we need to do is to top up the little muscular and hepatic glycogen consumed at night. Since the departure of the HERO is from 7 onwards, I suggest not to sacrifice sleep, but to organise a breakfast made a couple of hours before the start with two slices of wholemeal bread or 3 rice crackers, with a source of protein such as cooked ham (30/35 gr), a teaspoon of jam and a few almonds.

During the HERO race, we will have to eat foods that are easy to digest: I recommend isotonic gels or energy bars consumed at regular intervals of 30/45 minutes. It is necessary, however, that the complete strategy be tested first in training. Do not forget the importance of hydration before, during and after the race: use all the feeding stations to drink water and replenish the mineral salts lost through sweating.

Finally, once you arrive in Selva Gardena, you can treat yourself to what you like most, so bread, a visit to the pasta party, and why not, sweets: at this time your body will hardly make you fat but will be committed to recovering what it has spent and consumed for making you HEROes.

Iader Blacksmiths
Nutritionist Biologist
www.iaderfabbri.com

HERO SÜDTIROL DOLOMITES 2020
COVID-19 STATEMENT

01st April 2020

Dear friends of the HERO,

We hope you are all healthy and well: that is what truly matters right now.

We are talking with the local government and the sport associations to assess the likelihood of organising the eleventh edition of the HERO Südtirol Dolomites as planned on Saturday, 20 June. As mentioned in the previous statement, our objective is to look after the health of participants, their entourage, and everyone involved in the event’s organisation.
At the moment we are still awaiting news from the relevant authorities. However, we are already working on a possible ‘plan B’ if we have to postpone the event. We still have not decided the potential date but it will certainly be before the end of the summer.

A lot of you would like answers.

We know.

We still do not have them but what we can tell you is that we are pulling out all the stops to ensure the HERO 2020 takes place. Two more weeks of patience is all we ask. By mid-April we should have all the necessary information to give you a more detailed response based on the decisions taken by the local and national government, local administration, and sport associations.

Expect the next update mid-April 2020.

For now, stay home, stay safe, and speak to you soon.

The HERO Südtirol Dolomites Organising Committee.

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TO BECOME A HERO AT THE BMW SÜDTIROL DOLOMITES

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