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HOW DO I PLAN NUTRITION FOR A CENTURY RIDE?
A century ride—100 miles of cycling—is as much a test of nutrition as it is of endurance. Without proper fueling, even the fittest rider risks hitting the dreaded “bonk,” where glycogen stores deplete, performance crashes, and finishing feels impossible. Successful riders treat nutrition as a critical part of training, carefully planning meals, hydration, and on-bike snacks. This guide breaks down evidence-based strategies for pre-ride fueling, in-ride carbohydrate intake, electrolyte balance, and recovery optimization. Whether you’re a first-timer or a seasoned cyclist chasing PRs, mastering nutrition will keep you steady, strong, and smiling across all 100 miles.
Fueling strategy before the century ride
The foundation of century ride success begins in the days leading up to the event. Glycogen, the stored form of carbohydrates, serves as the body’s main fuel source during long endurance efforts. A proper pre-ride nutrition plan ensures these stores are maximized.
Carbohydrate loading done right
Traditional “carb-loading” isn’t about stuffing yourself with pasta the night before. Instead, it’s a structured increase in carbohydrate intake 2–3 days before the ride, while slightly tapering training volume. This strategy helps muscles fully saturate with glycogen without causing digestive discomfort or bloating.
Pre-ride meal timing
On ride morning, the last big meal should be eaten 2–4 hours before the start. Focus on easily digestible carbs with moderate protein and low fat to avoid GI distress. Hydration should begin immediately after waking up, ideally with water and a small amount of electrolytes.
3–5 g of carbohydrates per kilogram of body weight daily in the 2–3 days prior
Examples: rice, oats, potatoes, bread, and fruit
Avoid high-fiber foods the night before to minimize stomach upset
Breakfast ideas: oatmeal with banana, toast with jam, or rice pudding
Proper pre-ride fueling primes the body to handle the long strain of 100 miles without early fatigue, giving cyclists the confidence to start strong yet steady.
Fueling and hydration during the ride
Once the pedals start turning, nutrition becomes a rolling calculation. Century rides demand continuous refueling because the body can only store about 2,000 calories of glycogen—far less than the 4,000–6,000 calories typically burned across 100 miles.
Carbohydrate intake every hour
Sports science consensus recommends 30–60 grams of carbohydrates per hour for endurance rides, with elite athletes pushing 90 g/h when using glucose-fructose blends. This prevents glycogen depletion and maintains steady energy. Cyclists should practice their fueling plan in training rides to avoid surprises on race day.
Hydration and electrolytes
Dehydration impairs performance significantly. Aim for 500–750 ml of fluids per hour, adjusting for heat and sweat rate. Electrolytes—particularly sodium—are essential to prevent cramping and hyponatremia. Many riders alternate between water and sports drinks, supplementing with electrolyte tablets as needed.
Consume carbs through gels, chews, bars, or real foods like bananas
Drink small sips every 10–15 minutes instead of gulping
Target ~60 g of carbs + 500–750 ml of fluid per hour
Balance sodium intake at 500–700 mg per liter of fluid
By treating nutrition as part of pacing, cyclists avoid “hitting the wall” and sustain consistent power output across all 100 miles.
Recovery strategy after the ride
Crossing the finish line doesn’t end the nutrition story. Recovery begins immediately, and what you eat and drink in the first two hours sets the tone for muscle repair, glycogen replenishment, and how quickly you bounce back.
Carbohydrate-to-protein ratio
Research suggests a 3:1 or 4:1 carb-to-protein ratio optimizes recovery. Carbs refill glycogen, while protein supplies amino acids for muscle repair. Options include chocolate milk, recovery shakes, or balanced meals with rice, lean protein, and vegetables.
Hydration beyond water
Rehydration should replace both fluids and electrolytes lost in sweat. Weighing yourself before and after the ride can guide fluid replacement. For every pound lost, drink about 16–24 oz of fluids with sodium.
Eat within 30 minutes of finishing for maximum recovery benefits
Include complex carbs, lean protein, and healthy fats
Avoid alcohol, which delays recovery and hydration
Stretch and rest to complement nutritional recovery
A strong recovery plan ensures you’re ready to ride again sooner, whether for training, commuting, or your next endurance challenge. Nutrition here is about long-term cycling longevity, not just surviving a single century.
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