HOW DO I PREPARE NUTRITION FOR GRAVEL CYCLING?

Why gravel rides need special nutrition

Gravel cycling blends endurance, elevation, and rugged conditions—not quite road racing, not quite mountain biking. These routes often last 4 to 10 hours, with limited access to food stops. That means poor planning can leave you dehydrated, under-fueled, or cramped in the middle of nowhere.

Unique energy demands of gravel

Unlike short road races, gravel rides often involve long periods in low gear, soft terrain, or steep climbs. Your body taps into glycogen stores quickly and relies heavily on steady fueling to maintain power and focus.

• Longer duration burns more calories—expect 500–800 per hour

• Variable terrain increases muscle fatigue

• Hot weather or altitude can elevate fluid loss

• Lack of refueling stations means self-sufficiency is key

• Digestive tolerance matters—what works on the road may fail on gravel

Gravel-specific fueling focuses on real food, durable packaging, and slow-burning carbs. You’ll need to balance convenience with performance—because once you’re 30 miles from the nearest town, it’s too late to rethink your snack game.

Pre-ride and mid-ride fueling tips

Smart nutrition begins hours before the ride starts and continues consistently in the saddle. Whether it’s a gravel fondo, ultra-endurance epic, or casual group spin, these fueling principles will help keep your legs turning and your mind clear.

Pre-ride fueling: build the base

Aim for a carb-rich meal 2–3 hours before the ride. Think oats, rice, toast, or pancakes with nut butter. Avoid too much fat or fiber to minimize GI distress. Include hydration with electrolytes, especially in warm climates.

• Meal example: oatmeal + banana + honey + electrolyte drink

• Sip water steadily—not all at once

• Pre-load sodium if temps exceed 80°F (27°C)

During the ride: fuel like a pro

The golden rule: eat early, eat often. Don’t wait until you’re hungry or fading. Most gravel riders aim for 60–90 grams of carbs per hour using a mix of sources—gels, bars, real food, and drink mix.

• Split carbs between solids (bars, rice cakes) and liquids (mix, soft flasks)

• Include sodium (400–700mg/hour) in hot or humid rides

• Use caffeine strategically for energy boosts in the second half

• Test everything before race day—no surprises

• Set a timer or interval cue to remind yourself to eat

Popular mid-ride choices include peanut butter tortillas, salted potatoes, fig bars, and energy chews. Wraps and soft foods are easier to chew on rough roads. Avoid crumbly or messy foods that become unappetizing after two hours of jostling.

Hydration, recovery, and final tips

Nutrition doesn’t stop when the ride ends—or even when you hop off for a quick break. Hydration and recovery are key to performance, especially on multi-day gravel adventures or back-to-back training rides.

Stay ahead of dehydration

• Aim for 500–750ml of fluids per hour, adjusting for sweat rate

• Include electrolytes—water alone may dilute sodium levels

• Drink before you're thirsty, especially in dry or windy conditions

• Pack extra mix in small zip bags for refill points

• Use a hydration bladder for rides over 3 hours

Post-ride recovery: refuel to rebuild

Within 30–60 minutes of finishing, get a balanced recovery meal with carbs and protein (3:1 ratio ideal). This replenishes glycogen and supports muscle repair. Chocolate milk, rice bowls, or smoothies work well if you’re not ready for a full meal.

Hydrate again, stretch lightly, and consider magnesium or electrolyte tablets to prevent cramps. If your ride lasted over 5 hours, take refueling as seriously as the ride itself—your performance tomorrow depends on it.

Proper gravel cycling nutrition is about strategy, not guesswork. Know your body, prep your gear, and train your gut just like your legs. That way, when the gravel gets loose and the hours drag on, you’ll still have gas in the tank—and maybe a snack in your pocket.