How To Fuel for Ultra Endurance Bicycle Races
Updated: 3 days ago
Use this guide to dial in your race nutrition for ultra races such as -
The Munga MTB
The Munga Grit
Race Around Rwanda
Bikingman Series
Cape Epic
Gravel Burn
Race Around Austria
Radamring 24 hr
Attakwas
36One MTB Challenge
Swartberg100
Around The Pot 100/200 Miler
Old Mutual Wealth Double Century
and many others.
The guide can also be applied to ultra bicycle rides, bike-packing adventure rides, century rides, etc.
Personal tip: For the multi-day non stop events above 1000km → build up some fat reserves, in the 4-6 weeks before the event, slightly increase your daily intake. You will arrive at the start line overweight, that's okay because there is no way you can possibly eat as much as you are going to burn during these events.
2-3 Days Before
Slightly increase energy intake.
Maintain normal, balanced nutrition and hydration.
Morning Of (2–4 Hours Before)
High carbohydrate, low fat and fibre, small protein.
2-4 g CHO p/kg + 20 g protein.
Example: Oats, cereal, or smoothie, fruit, toast with peanut butter, jam, honey, or cheese or eggs, and tea or coffee.
Closer to start = smaller meal.
Liquids digest faster.
Stick to foods used in training.
During
Key principle → eat and drink early and often.
60–90 g CHO p/hr.
Fluids → 500-1000 ml of fluids p/hr, adjust for heat/sweat.
Use water + sports drink + solid CHO.
Examples: Use what you’ve practised in training, sports drink, fruits → bananas, dates, raisins, bread with spreads, energy bars or gels.
Practical tips:
Eat every 20–30 minutes.
Start fuelling from km zero.
Use solids early, gels later when fatigued.
Fuel on easier terrain when possible.
Hydration
Drink to thirst (or regularly if needed).
Avoid over drinking plain water, include electrolytes if you feel dehydrated.
After (within 30 minutes)
1-2 g CHO p/kg + 20 g protein + fluids.
Examples: Recovery shake, chocolate milk + banana, peanut butter sandwich.
-