How to fuel for training and racing
Ben Delaney
What and how much should you eat before, during and after training rides and races?
It’s a simple question, with a lot of devils in the details. On this podcast we dig into those details with FasCat Coach Sierra Sims, who has ridden and raced all the things on all the bikes - mountain bike, road, gravel, bikepacking - and like all of us she loves to eat, too.
We talk about what your body needs for different durations and intensities, and also practical considerations for what you can actually wolf down during a crit or a long gravel race or a technical mountain bike event.
- < 2 hours: 45 g of carbohydrates per hour (~ 180 calories/hour)
- 2-5 hours: 30-60g carbohydrates per hour (120 - 240 calories/ hour)
- 5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour) for long, high intensity efforts, try to eat something every 30 minutes
And some related articles, videos and podcasts:
- Effective fueling for early morning workouts
- Post-ride nutrition
- What to eat on the bike during training and racing
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Download and join Optimize where Coaching is included, the training plans are unlimited and there's a 14 day trial to see for yourself! If you like this training tip and want to eat better, two have two meal plans with detailed recipes, grocery lists and meal prep guides.
Message us what you are training for and we'll reply with the recommended plan(s)! FTP, race data, power-based training, or anything related to going fast on the bike is all fair game!
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
