Let’s talk fuel. Pre-race, during race, and post-race, all of the fuel! Now, I am not a dietitian or a nutritionist but I do know what works for me and maybe something I write about will work for you too! Fueling your body properly can make or break your performance on race day. Whether you’re gearing up for a sprint race, a gran fondo, or something epic like the Iceman Cometh Challenge, your nutrition strategy is just as important as your training. Yes, you can do all of the correct training but come race day, if your body does not have the proper nutrients it needs to succeed, you will not be able to perform at your best.
Pre-Race:
Proper fueling is not just important on race day, but leading up to your big event as well! Your body requires time to store what it needs in order to use it later during the race. We have all heard about carb loading. Maybe something you didn’t know is that you do not want to just carb load the night prior to your race. In fact, you should be carb loading 2-3 days prior to your event! Think pasta, rice, sweet potatoes, oatmeal, fruits, and whole grains.The goal is to maximize the amount of glycogen (your body’s preferred fuel source during intense exercise) stored in your muscles and liver. The benefits of carb loading include:
Increases energy stores: Glycogen is the primary fuel your muscles use during sustained, high-intensity efforts like a bike race. The more you have stored, the longer you can perform at a higher level before fatigue sets in.
Delays muscle fatigue: With fully stocked glycogen stores, your body doesn’t have to rely as quickly on fat for energy, which is slower to convert.
Boosts performance: Studies show that carb loading can improve endurance performance in events lasting longer than 90 minutes by helping you maintain a higher power output for longer.
Hydrate, hydrate, hydrate. Drink plenty of water throughout the day and add in your favorite electrolytes if you are sweating more due to heat or your continued training. Lastly, try to avoid heavy or fatty meals. This can leave you sluggish, bloated, or with unwanted digestive issues. These foods are high in fats, fried, or simply larger portions. This can include meals such as a cheeseburger, fried chicken, pizza with extra cheese and pepperoni, large portions of creamy pasta, or loaded nachos.
What should you eat the morning of race day? Aim to eat 2–3 hours before the race. Include carbs, protein, and minimal fat/fiber. For example, oatmeal with a banana and a bit of peanut butter, or toast with honey and scrambled eggs are good options. Of course, continue to hydrate and try not to eat anything new – stick with what your stomach already knows!
Prior to the race start I like to eat a small snack and sip on a little more water. Typically I will go for a banana or part of a protein bar. This makes me feel ready, full, and hydrated!
During the race:
Now, it does vary how many carbs/calories you should intake during the race depending on race intensity, your goals, how many calories you are burning, etc. As a general rule, aim for 30-60g of carbs per hour of intense activity. When you’re racing or riding hard for longer than 60-90 minutes, your body burns through glycogen (stored carbs) quickly. Unfortunately, your glycogen stores are limited-typically enough for 60 to 90 minutes of intense effort. Once those stores run low, your performance starts to drop (a.k.a. “bonking” or hitting the wall). Nobody wants that feeling, it is the worst! So, back to my title, eating wins races!! We need to maintain our blood glucose level by refueling on the go.
What does 30-60g of carbs look like?
-1 energy gel = ~20-25g carbs
-1 banana = ~27g carbs
-16 oz sports drink (like Skratch or Gatorade) = ~20-25g carbs
-1 pack of chews (like Skratch chews) = ~40g carbs
I personally love Skratch products and use several different items for racing. My favorites include the energy chews (any flavor really), super high-carb mix (Lemon-lime), hydration mix (strawberry lemonade), and recovery mix (vegan oat milk latte). I will fill one water bottle with the super high-carb and another with hydration on race day and always carry a pack of chews with me! In addition to Skratch, I will often eat a maple syrup pack, apple sauce, a fig bar, dried fruit, or a fruit bar! Don’t be fooled, I also LOVE candy on rides – Nerds Clusters, gummy worms, M&M’s, or Sour Patch Kids!
Hydrate, hydrate, hydrate! Are you catching on to a theme here? Drink water throughout the entire race! If that means wearing a pack to ensure you can consume enough water, wear one! Sometimes it is challenging to reach down for a water bottle if you are racing on a mostly single track course, so don’t be afraid to sport a pack on race day. If it is hot out, drink more water. If it is cold, still make sure you are drinking water! You may not feel thirsty but your body will thank you later. Pro tip, practice your fueling on training rides. Practice eating while riding and practice eating specific foods to ensure your gut will tolerate it. It can be tricky pulling out a chew pack, opening it with gloves on, and putting it back in a pocket without dropping anything all while still riding your bike so the more practice the better! Same goes for pulling out a water bottle and replacing it without stopping.
Post Race:
Is there anything much better than a post-race meal? Sometimes the thought of eating a giant slice of pizza is all that gets me through the last few miles of a race! Ideally, you should consume a mix of carbs and protein about 30-60 minutes after a race. This could include a recovery shake (this is where the Skratch recovery mix comes in to play for me) or chocolate milk. You guessed it, continue hydrating and consider an electrolyte replacement. Then of course, eat a full meal within 2-3 hours post-race. For example, stir-fry with rice noodles, tofu or chicken, and mixed vegetables or a burrito bowl with rice, veggies, and beans. If you aren’t hungry right away, start with a small snack and eat later.
Proper fueling is more than just eating before a ride-it’s a strategy that starts days before and continues after the finish line. Dialing in your nutrition plan helps you perform your best, recover faster, and enjoy the ride more. Happy fueling my friends!
Thank you to Haleigh Dunn @life.with.haleigh for being our 2025 Iceman Trailblazer!