WHO THIS IS FOR
IS THIS YOU?
The rider preparing for a gran fondo or sportive
You want a clear, practical race week eating plan rather than conflicting internet advice.
The cyclist who has felt flat or heavy on race morning
You've had bad race-day experiences with energy or gut issues you want to avoid.
THE ROADMAN VIEW
The Roadman view
Race week nutrition doesn't need to be complicated, but it does need to be deliberate. The World Tour approach that Sam Impey and Alan Murchison have both described on the podcast follows the same basic logic: eat well all week, load carbohydrates in the 48 hours before, and eat nothing unfamiliar in the 24 hours prior. That's it. The riders who overcomplicate it — massive carb loading five days out, dramatic caloric restriction to 'feel light' — tend to arrive on race morning either bloated or flat.
The pre-race meal is worth spending a few minutes on. It should be 2–3 hours before the start, centred on easily digestible carbohydrates — rice, oats, white bread — with moderate protein and low fat and fibre. Anything heavy, anything unfamiliar, anything eaten less than 90 minutes before the gun is a gamble.
One thing that's consistently under-emphasised: hydration in the days before the event. Coming into race day mildly dehydrated is more common than most riders realise, and it costs watts in a way that's almost impossible to diagnose. Drink consistently through race week — not excessively, just consistently.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Sam ImpeyWorld Tour nutritionist
The carb-loading window that actually matters is the 48 hours before the event, not the whole week. Attempting to load carbohydrates over five or six days usually results in excess calories and discomfort rather than meaningful glycogen supercompensation.
Hear it: Eating for Race Weight: Cycling Nutrition with a World Tour Coach - Alan MurchisonMichelin-star chef and elite sports nutritionist
Familiarity is the most under-rated race-week nutrition principle. The riders who perform consistently eat the same foods they've been eating in training. Dramatic dietary changes in race week — even well-intentioned ones — introduce unpredictability. The gut needs boring.
Hear it: What Pros Actually Eat to Win | Alan Murchison
PRACTICAL APPLICATION
DO THIS WEEK
Monday–Thursday: eat your normal training diet
Don't restrict. Don't dramatically increase. Eat the foods you've been eating throughout training, at volumes that match the reduced training load of taper week. Keep protein, carbohydrates and fats consistent.
48 hours out: increase carbohydrates by 25–30%
Add an extra portion of rice, pasta or oats to two meals per day. Keep overall calories similar — the increase comes from more carbohydrate, not more food. Add electrolytes to drinking water and stay on top of hydration.
Race morning: carbohydrate meal 2–3 hours before the start
Porridge with honey, white toast with jam, rice cakes — easily digestible, low fibre, familiar. Aim for 1.5–2.5g of carbohydrate per kg of body weight. Nothing new, nothing heavy, nothing less than 90 minutes before the gun.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEEating a massive pasta dinner the night before and then feeling heavy.
FIXSpread carbohydrate loading across two days, not one meal. The pre-race dinner should be moderate and familiar, not a carbohydrate pile-on.
MISTAKEEating very little early in the week to 'feel light'.
FIXUnder-eating Monday–Thursday depletes the glycogen you're trying to build. Eat normally and trust the taper process.
MISTAKETrying new foods or supplements on race morning.
FIXRace morning is not the time for experimentation. Eat only what you've tested in training.
FAQ
FREQUENTLY ASKED QUESTIONS
How many carbs should I eat the day before a gran fondo?
Should I avoid fat and protein in race week?
Can I drink alcohol in race week?
What should I eat on the morning of the race?
Is it normal to feel bloated after carb loading?
Should I change anything if my event is in the afternoon?
RELATED EPISODES
HEAR THE CONVERSATIONS
RELATED TOPICS