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.
Quick Answer
For a century ride, eat a carb-forward meal before the start, fuel early during the ride, target steady carbs, fluids, and sodium each hour, and recover with carbs plus protein afterward. MAVR can scale the plan to expected ride duration, weather, and gut tolerance.
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
| 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.
Build your exact carb, bottle, and sodium plan for your target ride duration.
Get My Century Ride Fuel PlanFrequently Asked Questions
What should I eat before a century ride?
Eat a familiar carb-forward breakfast two to three hours before the ride, then use a small top-up closer to the start if needed and practiced.
What should I eat during a century ride?
Use steady carbohydrate from drink mix, gels, chews, bars, or real food. Many riders work toward 60-90 grams per hour based on gut tolerance.
What should I eat after a century ride?
Prioritize carbohydrates to restore glycogen, protein for repair, and fluids plus sodium to replace sweat losses. A snack plus a real meal often works best.
Can MAVR calculate century ride fueling?
Yes. MAVR can adjust carb, fluid, sodium, caffeine, and recovery targets around expected ride duration, weather, and your training history.