The Cyclist's Guide to Race Day Nutrition: From 50K to 200K

You've put in the miles. Your base is solid. Your intervals are done.

Now the question is: can you fuel it?

Cycling races, from hour-long criteriums to 200K gran fondos, demand different nutrition strategies. Get it wrong, and all that training disappears in a bonk. Get it right, and you'll surprise yourself with what you can do.

Let's break down nutrition by race length:

Timing and composition matter:

• 3–4 hours before: 1–4 g carbs/kg body weight (e.g., 70–280 g for a 70 kg rider)
• 1–2 hours before: Small top-off if hungry (banana, toast, sports drink)
• 30 minutes before: Sip water, avoid heavy solids

Pro tip: Eat the same breakfast you eat before training rides. Race day is not the time for experiments.

If your race is under 90 minutes and intensity is high, you probably don't need to fuel during the race.

• Focus on hydration: 500–700 ml of water or sports drink before the start
• Skip mid-race fueling unless it's a very hot day
• If you feel peckish, a quick gel won't hurt — but isn't required
• Save your nutrition energy for after the finish

This is where the work starts. You'll be on the bike 2.5–6 hours, and glycogen depletion is real.

• Bottle 1 (Feed zone 1): Full carb mix (30–40 g carbs)
• Bottle 2 (Feed zone 2): Electrolyte mix with carbs (30–40 g)
• Bottle 3 (Feed zone 3): Water + electrolytes for the final push
• Total bottles: 2–3 for a century ride

• Take a gel every 20–30 minutes (25–30 g each)
• Alternate with solid food if you can stomach it (rice cakes, waffles, chews)
• Aim for 60–80 g carbs/hour total

Example for a 100K race:

These events are as much about eating as they are about riding. Your goal is maximum carb absorption without GI distress.

• Target 80–90 g carbs/hour (this requires gut training)
• Mix sources: drinks, gels, chews, solids, and even real food
• Eat before you're hungry — appetite fades as fatigue sets in
• Sip fluids constantly, don't chuge

Know the event:

• Supported gran fondo: Aid stations every 15–25 miles. Plan what they offer.
• Unsupported: Carry everything. No excuses.
• Race feed zones: Know exactly where they are and what's available.

Pro tip: Carry at least one backup bottle and 2–3 gels even in supported events. Aid stations can run out, and you can't control the course.

• ✓ Pre-race meal tested and timed (3–4 hours before)
• ✓ Bottles filled and carb mix measured
• ✓ Gels stashed in jersey pockets
• ✓ Solids packed if the ride is over 3 hours
• ✓ Electrolytes for hot conditions
• ✓ Nutrition practiced in training 3–4 times

• Skipping pre-race carbs because of nervousness
• Drinking only water and diluting sodium
• Waiting too long to start fueling
• Trying new foods on race day
• Forgetting that appetite disappears when fatigued