How To Fuel for Ultra Endurance Bicycle Races

Use this guide to dial in your race nutrition for ultra races such as -

The Munga MTB

The Munga Grit

The Munga Equipe

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.

Psst! 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, which will probably be the most fun in the 4-6 weeks before the event, eat as much as you can each day. 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.

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.

After (within 30 minutes)

• 1-2 g CHO p/kg + 20 g protein + fluids.

• Examples: Recovery shake, chocolate milk + banana, peanut butter sandwich.

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→ A General Guide to Nutrition and Hydration

← Test Your Limits: Munga

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