Cycling Race-Week Nutrition Plan for Century Rides and Gran Fondos
A practical race-week nutrition structure for cyclists so you show up with full glycogen, steady hydration, and a clear race-day fueling routine.
Quick Answer
A cycling race-week nutrition plan for a century or gran fondo should keep meals familiar, raise carbohydrate availability before the event, lock breakfast timing, and plan carbs, fluids, and sodium for the ride. MAVR can turn expected duration and training context into a practical race-week plan.
Cyclists often train perfectly then miss race-day execution because race-week eating is inconsistent. This plan keeps your energy predictable through event day.
Race Week Framework (T-6 to T-1)
| Day | Nutrition Focus | Execution Goal |
|---|---|---|
| T-6 to T-4 | Normal fueling + quality carbs | Support final key sessions |
| T-3 to T-2 | Increase carbs to 6–8g/kg | Start glycogen topping |
| T-1 | 8–10g/kg carbs, lower fiber | Arrive full but comfortable |
Race-Day Cycling Targets
- Breakfast 2–3 hours before: 1–2g carbs/kg.
- Bike fueling: 60–90g carbs/hour for long events.
- Fluid: typically 500–900ml/hour depending on heat.
- Sodium: usually 500–1000mg/hour for sweaty riders.
Generate daily carb targets and on-bike fueling prompts based on event length and weather.
Create My Cycling Race-Week PlanFrequently Asked Questions
What should I eat during cycling race week?
Eat familiar carb-forward meals, keep protein steady, avoid new foods, and make hydration plus sodium deliberate as race day approaches.
How many carbs per hour for a century ride?
Many cyclists target 60-90 grams of carbohydrate per hour for long rides, adjusted for gut tolerance, intensity, and expected duration.
Should I carb load for a gran fondo?
A long gran fondo usually benefits from higher carbohydrate availability in the final 24-48 hours, but the plan should use familiar foods and avoid overeating fiber or fat.
Can MAVR build a cycling race-week plan?
Yes. MAVR can connect expected ride duration, training data, and event timing to meals, carbs per hour, fluids, sodium, and recovery.