NutritionAnswer

WHAT SHOULD I EAT DURING A RACE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The rider who runs out of energy in the final third of every race

You always feel strong for 2 hours and then fall apart — and under-fuelling is usually why.

The sportive or gran fondo racer building their nutrition plan

You want a clear, practical in-race eating strategy rather than guessing on the day.

THE ROADMAN VIEW

The gap between how much amateur cyclists eat in a race and how much the evidence says they should eat is enormous. Most riders doing a 4-hour gran fondo take on maybe 100–150g of carbohydrate across the whole event. The target is 240–320g. That gap doesn't just make the final hour harder — it makes every hour harder, because a growing calorie deficit compounds the longer you're on the bike.

Sam Impey talked about this specifically: the gut has a ceiling for carbohydrate absorption, and that ceiling is trainable. A trained athlete using a 2:1 glucose-to-fructose product can absorb 80–100g/hr. An untrained gut trying the same intake in a race will revolt. The training is simple — practise your in-race intake on every long ride for 4–6 weeks before your event.

Ben Healy's race fuelling at WorldTour level was an eye-opener when Anthony discussed it on the podcast. The numbers are high, but they're high because the preparation is methodical. The lesson for amateurs isn't to copy the intake immediately — it's to start building toward higher fuelling in training so that race day isn't the first test.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Sam ImpeyWorld Tour nutritionist
The practical ceiling for carbohydrate absorption without gut training is around 60g/hr. Above that, you need a glucose-fructose mix and weeks of practice to avoid GI distress. The mistake is trying to jump to 90g/hr on race day without having trained for it.
Hear it: Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling
Ben HealyProfessional cyclist, EF Education–EasyPost; 2025 Tour de France stage winner
High carbohydrate intake at WorldTour level — routinely 90–120g/hr during race stages — is only possible because it's been specifically trained. The gut adaptation is a genuine physiological response to consistent high-carbohydrate fuelling over time.
Hear it: Ben Healy on Tour Stage Wins and Cycling Tactics | Roadman

PRACTICAL APPLICATION

DO THIS WEEK

Set a 30-minute fuelling alarm
Programme your head unit or watch to alert you every 30 minutes. At each alarm, take a gel, chew, or bar. Don't override the alarm because you feel fine — hunger is a lagging indicator, and by the time you feel it, you're already in deficit.
Build to 80g/hr over 4–6 weeks in training
On every long training ride, practise your race fuelling plan. Start at 60g/hr. After two weeks, build to 70g/hr. Two weeks later, 80g/hr. Use a product with glucose and fructose above 60g/hr. Your gut will adapt — but only if you train it.
Match fuelling intensity to effort
On easier sections and descents, take on solid food and more fluid. On climbs where eating is difficult, switch to gels or drink mix. Pre-load before hard sections — eat the gel 10–15 minutes before the climb, not on it.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEWaiting until you feel hungry or flat to start eating.
FIXFuel on a clock from 30 minutes in. Once you've bonked or hit the wall, you cannot recover mid-race — you can only slow the decline.
MISTAKEUsing only glucose-based products at high intake.
FIXAbove 60g/hr, fructose is required to unlock a second intestinal transporter. Glucose-only products at high doses cause GI distress and reduced absorption.
MISTAKEDebuting a high-carb strategy on race day without gut training.
FIXPractise your exact race fuelling plan on every long training ride for 4–6 weeks before the event. The gut needs training as much as the legs.

FAQ

FREQUENTLY ASKED QUESTIONS

How many gels should I eat in a 4-hour gran fondo?

At 60g/hr for 4 hours, you need roughly 240g of carbohydrate — approximately 6 standard gels (40g carbs each). At 80g/hr, that rises to 8 gels. Mix formats: gels on climbs, bars and real food on easier sections.

Can I use real food instead of gels?

Yes. Rice cakes, bananas, dates and homemade bars all work. The advantage is palatability over long events; the consideration is that real food is slower to digest and harder to eat at high effort. Use real food in easier sections, gels or drink mix when the effort is high.

Should I drink water or an electrolyte drink during a race?

Electrolyte drink mix is better for races over 2 hours or in heat. It delivers carbohydrate and replaces sodium lost in sweat. In a gran fondo, aim for at least 500ml per hour — more in heat or on long climbs.

What if my stomach doesn't tolerate gels at high effort?

This is almost always a sign of taking in too much, too fast, without gut training. Drop back to 40g/hr and switch to real food or diluted drink mix. Build intake slowly over weeks of training rather than pushing through distress on the day.

Should I eat anything in the final 30 minutes of a race?

Yes — a gel 20–25 minutes before the finish can meaningfully sharpen the final effort. The carbohydrate won't fully digest, but the mouth-feel and taste signal sends a fast CNS response that improves sprint performance.

RELATED EPISODES

HEAR THE CONVERSATIONS

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

Ben Healy on Tour Stage Wins and Cycling Tactics | Roadman

What Pros Actually Eat to Win | Alan Murchison