A. Before a Race
If your race is over 1h long, it's important to start it with full glycogen stores
Glycogen, mainly in muscles (~80%) and liver (~20%), is your body's #1 "Energy Tank"
There's a maximum limit to how much carbs you can eat, digest and absorb during a race, so the longer your body's tank lasts, the better you'll perform
Thanks to their 75% Carb content and their relatively low GI, dates are part of my Carbo-loading protocol in the days leading up to a big race.
Bromo KOM's D-1:
B. During a Race
Fueling during a race isn't much different from during training; in fact, it's a good practice to simulate race nutrition in training sessions with similar intensity and/or duration.
Think: High Carb (favor simple carbs), Minimum Digestion, Low Fiber, Replace Electrolytes
That said, a couple of properties could be unique to race day:
During Bromo KOM race: a ball of rolled and pitted Lulu dates was part of the fuel in the my jersey's back pocket.
Recovery from strenuous training or racing involves carbs intake to replace depleted glycogen and protein to reconstruct damaged muscle fiber.
Whether it's to replenish glycogen stores after a hard morning training session, or as a nutritious snack between meals, you'll often find dates on my work desk, somewhere between my laptop and coffee cup.