Discover the most important cycling safety accessories every rider should have, from helmets to visibility gear, for safer and more confident rides.
HOW DO I MANAGE NUTRITION DURING ULTRA-CYCLING EVENTS?
In ultra-cycling, your legs aren’t the only engine—your gut plays a starring role. Events that stretch across hundreds of kilometers or multiple days demand precise, adaptable nutrition. Mistakes here don’t just cost time—they can end your race. This guide unpacks expert-backed strategies to manage calories, hydration, electrolytes, and timing across long-haul cycling events. Whether you’re racing Transcontinental, tackling 300km brevets, or riding multi-day bikepacking epics, mastering on-bike nutrition is critical for performance, recovery, and survival.
Understanding ultra-cycling nutrition demands
Ultra-cycling pushes your body beyond standard endurance limits. You're not just burning calories—you're managing digestion, hydration, mental energy, and fatigue over 8, 12, 24 hours or more. That demands a nutritional strategy built for durability, not just intensity.
Why ultra-distance fueling is different
Higher energy output: Riders burn 600–1000+ calories per hour, depending on intensity, terrain, and conditions.
Digestive fatigue: Long durations impair gut function, so food must be easy to process even after 12+ hours of effort.
Limited storage: Glycogen stores deplete quickly, so you need a steady intake of carbs and fat to avoid bonking.
Hydration loss: Sweat rates vary, but dehydration creeps in fast—especially when caffeine or heat are involved.
Sleep deprivation & mood swings: Nutrition affects alertness, decision-making, and emotional control during ultra events.
Instead of thinking “race nutrition,” think “sustainable fueling.” You'll need real food, fluids, variety, and the ability to adapt to how your body reacts after hours or days in the saddle. It’s as much art as science.
Pre-ride and early-stage fueling strategies
The first third of an ultra event is where you lay your nutritional foundation. Fueling early and consistently keeps energy levels stable, delays fatigue, and sets the stage for digestive success later on.
Build your nutrition plan before the event
Pre-load carbs and hydration: The 48 hours before your event, increase carb intake to 8–10g/kg and drink 500–750ml of electrolyte fluid daily.
Eat a familiar pre-ride meal: Stick to simple carbs, low fat, and moderate protein 2–3 hours before start time.
Pack a mix: Bring a balance of sports nutrition (gels, drink mix) and real food (rice cakes, bars, nut butter) to give your gut options.
Front-load calories: The first few hours should include consistent fueling—start eating early to avoid bonking later.
Early ride checklist (first 3–4 hours)
Consume 60–90g of carbs per hour from a mix of solids and liquids.
Drink ~500–750ml of fluids per hour depending on weather and sweat rate.
Add electrolytes every 1–2 hours, especially in heat or high sweat loss.
Monitor hunger cues, mood, and urination frequency as early fatigue indicators.
Think of early fueling as a long-term investment. Under-eating in the first third means over-suffering in the last. Stick to a timer-based schedule, not hunger cues—your appetite may disappear before your energy does.
Mid-ride fueling and late-stage adaptation
As the ride wears on, your nutrition plan has to become dynamic. Fatigue, flavor fatigue, GI stress, and environmental changes all hit harder after 6+ hours. The second half of your strategy is about maintaining caloric intake while avoiding gastric shutdown.
Mid-to-late ride fueling tactics
Switch food types: Alternate between sweet, salty, crunchy, and soft to avoid palate fatigue. Include “comfort” foods like bananas, mini sandwiches, or boiled potatoes.
Increase fluid calories: Use high-carb drink mixes when chewing becomes difficult. These absorb faster and reduce stomach load.
Use caffeine wisely: Caffeine can reduce perceived effort, but don’t overdo it—100–200mg every 3–5 hours is enough.
Watch for GI red flags: Nausea, bloat, or diarrhea signal the need to slow intake, reduce fiber/fat, or reset with hydration only.
Stay flexible: If your original plan fails, adjust. Real food, gas stations, or local cafés can save a faltering stomach.
Late-stage hydration strategy
Use salt tabs or high-electrolyte mixes in hot conditions or high altitudes.
Keep sipping: Dehydration creeps in quietly. Don’t wait for thirst cues—set 10–15 minute drink reminders.
Add a little protein if riding >10 hours: 5–10g/hour can preserve muscle and reduce gut distress from pure carb overload.
Fatigue impacts your decision-making and appetite late in ultra rides. Train your gut in long training sessions, and always carry an emergency “reset” fuel—like cola, broth, or simple carbs you know will go down when everything else fails.
YOU MAY ALSO BE INTERESTED
