Race Harder! Cycling Nutrition Pro Tips

In association with SiS.
Having a solid nutrition strategy will help you get the most out of yourself on race day.

In the heat of a race situation, sometimes the last thing on your mind is what you're going to eat. But getting those carbs on board at the right time can be the difference between a good result and hitting the wall hard. This video gives you a few pointers on how to tailor your eating and drinking specifically to a race situation.

Watch more on GCN...

Music:
Per Ljungqvist - Street Dance
Richard Gale - Eat Static

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

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Leave us a comment below!

[lukastheinfinite]

Intro music in this video is the best you've ever played, what a freakin' tune! Goosebumps!

[Oslerian]

One medjool date every 30 minutes seems to work really well for me and they taste great. Way more palatable than processed energy foods.

[declangarrity]

Just bought my first roadbike this week. Giant defy 4. This channel has helped me apready so much! Thanks. Do you have a video on how to deal with cars or traffic?

[neildmoss]

I programmed my Garmin Edge to chime every 20 minutes, and took it as a command to eat and/or drink something. It's an almost Pavlovian response now though.

[vernoningram]

Lloydie's new Trek Madone is gorgeous 😩😩 love the invisible cable routing

[tjeerikablom]

Best tip for me was to take a gel before a long ride! I tried it this morning and it worked for me!

[MangoMamaa]

Plant-based food is the key! Fruit and dates for breakfast and during a ride, even after to replenish glycogen quickly. PANELA water is the best out there, gotta love Colombia!

[EnigmaticAnomaly]

I've been doing half a Lara bar every half hour, and going though a 24 oz bottle of Skratch Labs exercise hydration mix by drinking a bit every 10 minutes. That's the game plan, be it a 30 mile ride or a 100 miles one. I've recently been experimenting with eFuel and eGel -- a one gel pack every 60 minutes, half a Lara bar on the 30s, and straight water in the bottles.

[brewingwithpapa]

Great advice for preparing pre race, and during race nutrition, but what advice for when the energy takes a total dive mid ride? Headaches, cramping, lack of drive likely results from dehydration, lack of salt, lack of energy, but suggestions (video?) for how to recover and get back on track?

[randalhill]

The tips for fluids sound reasonable for UK's weather, but when the temp goes up, the altitude goes up, or the sun comes out you should really be drinking more. I have only lived in areas where summer temps were in the 90-100's, and 1 24oz bottle per hour may not even be enough in those conditions. I would always take a bottle with me, no matter the plan. It would suck to double flat, or worse, and be stuck on the roadside in the afternoon waiting on a ride with nothing to drink. Just my 2 cents worth. Still great info though, thanks GCN!!

[maosbornemo]

Like Si, I have to force myself to eat/gel at regular intervals because my stomach is binary, I'm either hungry or I'm full. It works, I've not bonked since I've been doing this.

[ryanclark]

consuming liquid at 2 drinks per one bite helps digest the food, and I have found helps keep my hydration on point.

[tommysegoro]

Finished both Peaks Challenge Falls Creek and Cradle Mountain by carrying gels alone for my stomach always feels funny if I eat solid food. Both sportives were 235km-239km long with 4000+m elevation. Body weight is 67kg and I eat 1 gel per 20 mins. Just like Si, I time it every 20 minutes.

[leesimoes]

Thanks for the video really helps a rookie like me! I would like to see what you more experienced guys think of this breakfast every morning... I make a bowl of organic oatmeal and I put a scoop of whey protein powder in the oatmeal. Mix it up and eat. Actually tastes okay. Also, do any of you take Maca root? Heard that's a great supplement. Any advice would be much appreciated.

[PaulHeelis]

How would you feed for 60-80km (1h30-2h) races? I tend to have my caffiene gel on the start line because I thought it would take an hour to kick in. I then take a second gel mid race plus 600ml energy drink & 600ml water. Should I take another gel or the caffeine later on ? In todays very hilly circuit race two of us escaped after just 5km and did the remaining 60km infront. I was completely spent after we crossed the line.

[ondmedai]

Can you please tell a few stories about your races from the youth til pro?

[tomfer]

How often would you eat during normal day of training? Gel/bar every hour or so?

[angeloviray]

haha Banana Ketsup mix with honey
( use as Power Gel) & Oral rehydration salt mix in my water...

[angeloviray]

Banana + Milk (shake) on daily diet
Great Help

[guister]

How often do you suggest eating a gel or a bar when you are also drinking a carb drink?