MAVR BlogApril 6, 20267 min read
What to Eat Before, During, and After a Century Ride
Use this complete century-ride fueling strategy to avoid late-ride bonks, maintain power, and recover faster after long days on the bike.
CyclingCentury RideFueling
Most century rides are lost in hour 4 and beyond, when fueling falls behind workload. A simple hour-by-hour plan keeps power and pacing steady.
Century Ride Fueling Targets
| Feature | Phase | Carbs | Hydration | Sodium |
|---|---|---|---|---|
| Pre-ride (2–3h) | 1–2g/kg | 500–700ml | 300–600mg | |
| During ride | 60–90g/hour | 500–900ml/hour | 500–1000mg/hour | |
| Post-ride (0–2h) | 1–1.2g/kg | Replace losses | 500–1000mg |
Easy Hour-by-Hour Execution
- Start fueling in the first 20 minutes, not after hunger hits.
- Use a mix of drink mix + gels + easy solids for flavor variety.
- Split carbs every 15–20 minutes instead of one big bolus each hour.
- Set alerts on bike computer so you never miss feeding windows.