MAVR BlogApril 6, 20268 min read
Cycling Race-Week Nutrition Plan for Century Rides and Gran Fondos
A practical race-week nutrition structure for cyclists so you show up with full glycogen, steady hydration, and a clear race-day fueling routine.
CyclingRace WeekNutrition
Cyclists often train perfectly then miss race-day execution because race-week eating is inconsistent. This plan keeps your energy predictable through event day.
Race Week Framework (T-6 to T-1)
| Feature | Day | Nutrition Focus | Execution Goal |
|---|---|---|---|
| T-6 to T-4 | Normal fueling + quality carbs | Support final key sessions | |
| T-3 to T-2 | Increase carbs to 6–8g/kg | Start glycogen topping | |
| T-1 | 8–10g/kg carbs, lower fiber | Arrive full but comfortable |
Race-Day Cycling Targets
- Breakfast 2–3 hours before: 1–2g carbs/kg.
- Bike fueling: 60–90g carbs/hour for long events.
- Fluid: typically 500–900ml/hour depending on heat.
- Sodium: usually 500–1000mg/hour for sweaty riders.