Race-Day Nutrition: Fueling Strategies for Different Types of Cycling Events

Race-day nutrition can be the deciding factor between a strong finish and a complete energy collapse. No matter how well an athlete trains, improper fueling can leave them underperforming or struggling to finish. The demands of different race formats mean that a one-size-fits-all approach won’t work. A criterium requires vastly different energy needs than a long road race, and time trials have their own unique fueling challenges. Understanding these differences and developing a tailored race-day nutrition plan can help cyclists maximize their performance when it counts.

Pre-Race Nutrition: Setting the Stage for Success

Regardless of race type, proper nutrition begins long before the start line. The goal in the hours leading up to an event is to ensure glycogen stores are topped off, hydration levels are optimized, and digestion is primed to avoid discomfort.

For endurance events lasting over 90 minutes, carbohydrate loading becomes a critical component. This doesn’t mean eating a massive plate of pasta the night before, but rather strategically increasing carbohydrate intake 24 to 48 hours ahead of the race. This approach maximizes stored glycogen without overloading the digestive system.

Hydration is just as crucial. Starting a race even slightly dehydrated can impair performance and lead to early fatigue. In the hours leading up to the event, sipping an electrolyte-rich beverage can help maintain fluid balance. Athletes should also be mindful of fiber and fat intake in their pre-race meals—both can slow digestion and cause gastrointestinal distress when intensity ramps up. A simple meal of rice, oats, or toast with a small amount of protein can provide sustained energy without taxing digestion.

Fueling Strategies by Race Type

The demands of different cycling events dictate fueling approaches. A criterium, which is short and explosive, doesn’t require mid-race fueling, whereas a long road race demands regular carbohydrate intake to maintain energy levels.

Criteriums: Short, Intense, and High-Powered

In a race that rarely exceeds an hour, stored glycogen is usually sufficient to power an athlete through. However, a small carbohydrate boost beforehand—such as a gel or half a banana 30 minutes before the start—can help top off blood glucose levels. Since hydration is difficult during a criterium due to the high intensity and tight pack dynamics, drinking an electrolyte solution just before the race is a smart strategy. Cramping can be an issue if an athlete enters a criterium even slightly dehydrated, so it’s essential to go in well-hydrated.

Time Trials: Sustained Efforts, Minimal Opportunity to Fuel

Time trials are all about sustained power output, with no chance to recover or coast. Because of this, fueling before the race is more important than during. A high-carb breakfast and a small, fast-digesting snack about an hour before the start can ensure glycogen stores are full.

Hydration is key, but excessive fluid intake before the race can lead to discomfort. Sipping an electrolyte drink leading up to the effort helps maintain hydration without overloading the stomach. Most time trials are short enough (under an hour) that mid-race fueling isn’t needed, but for longer events, such as a 40km TT, a small sip of a sports drink or a gel midway through can provide a slight edge.

Road Races: The Ultimate Endurance Challenge

Road races demand the most strategic fueling. With races lasting anywhere from two to six hours, maintaining energy levels requires a continuous intake of carbohydrates. A general rule is to consume 30-60 grams of carbs per hour, though elite riders may push closer to 90 grams if their gut is well-trained for it.

Fueling in a road race involves a mix of solid and liquid sources. Energy bars, bananas, and rice cakes can provide variety and prevent flavor fatigue, while gels and sports drinks offer easily digestible carbohydrates when the pace is high. Timing is also critical—waiting until hunger sets in is too late. Instead, riders should aim to eat every 30 to 45 minutes to maintain steady energy levels.

Hydration is equally important. Electrolyte balance plays a crucial role in muscle function, and failing to replace sodium lost through sweat can lead to cramping. Sipping on a mix of water and electrolyte drinks throughout the race can help maintain fluid balance without overloading the stomach.

Common Mistakes and How to Avoid Them

Even the best nutrition plan can fail if it hasn’t been tested in training. One of the biggest mistakes cyclists make is experimenting with new fueling strategies on race day, only to experience gut distress or energy crashes. Every fueling approach should be practiced multiple times in training to ensure the stomach can handle it under race conditions.

Overeating is another common issue. In an effort to “carb-load,” some athletes consume excessive amounts of food, leading to sluggishness and bloating. Carbohydrate loading should be a gradual process, not an all-at-once feast.

Under-hydrating is equally problematic. Many cyclists start a race already in a mild state of dehydration, which can have significant performance consequences. Monitoring urine color and ensuring steady fluid intake leading up to the race can prevent this issue.

Finally, pacing nutrition correctly is key. Eating too much too soon in a race can cause digestion issues, while waiting too long can lead to energy depletion. A well-structured plan that spaces out carbohydrate intake throughout the race will help maintain steady power output.

Race-day nutrition isn’t just about eating the right foods—it’s about understanding how different races demand different fueling approaches. Whether it’s a short and explosive criterium, a sustained time trial effort, or a long and grueling road race, the right nutrition strategy can make the difference between fading in the final miles or finishing strong. By planning ahead, testing nutrition strategies in training, and fine-tuning hydration and fueling tactics, cyclists can set themselves up for success when it matters most.