Approximately 1-2 hours before you train, consume 0.5g to 1g of carbohydrates per pound of body weight. This can be in any form, such as bars, fruit, juice, etc. Everyone is different, so find the right carbohydrates for you prior to Event day.
Examples of carbohydrates include:
- Bagel (60g)
- Large banana (30g)
- Clif bar (45g)
- 500ml of Powerade (32g)
DURING RIDE FUELING
While riding, consume 0.3g of carbohydrates per pound of body weight every hour. Avoid sources of carbohydrates that get their calories primarily through protein or fats. Keeping up your intake of carbohydrates will improve your performance and make sure you don’t “hit the wall” and burn out during your ride.
AFTER RIDE FUELING
After your training ride, it’s important to re-fuel and help your body prepare for your next training session. Between 15-30 minutes after your ride, have 0.6g of carbohydrates per pound of body weight plus 6g to 20g of protein. Consume the same amount of carbohydrates and protein two hours after your ride.
For more in-depth resources for nutrition and help with meal prep, planning, and portions based on your goals, please check out these two tools: