Race Fueling — Protocol

• Breakaway riders may require higher early carbohydrate availability and faster access to simple carbs.
• Domestiques often need a flexible system that still works if race tasks change unexpectedly.
• Protected riders usually prioritise consistent fueling all day so they arrive at the decisive phase with high availability.
• Race role influences not only how much fuel is needed, but when it becomes most important.

• Opening phase → high unpredictability, often hard to eat or drink, so start fueled.
• Middle phase → establish and protect steady baseline intake.
• Final phase → simplify delivery and increase carbohydrate availability before decisive efforts.

• Define your bottle plan: what bottle types you will start with and what you hope to access later.
• Define your pocket plan: gels, chews, and any food carried at the start.
• Define your feed plan: what will come from the car, roadside support, or aid stations.
• Define your backup plan if a bottle or feed is missed.

• Time-based cues: every 15–20 minutes.
• Course-based cues: before key climbs, sectors, or technical sections.
• Team or staff reminders where available.
• Stem notes or simple reminder instructions can help when race stress is high.

Purpose: fill the tank before the race starts while lowering gut load as the start gets closer.

The closer the rider gets to the start, the more food choice should shift toward familiar, easy-to-digest carbohydrate.

• Increase carbohydrate intake in the 24–48 hours before key races or stages.
• Focus on familiar, easily digested foods.
• Avoid large last-minute changes in diet.
• Reduce very high-fibre foods before racing if prone to GI issues.
• Avoid excessive fat or unfamiliar foods immediately before racing.
• Lower-fibre choices are often useful in the final 24 hours before key races.
• Main pre-race meal is typically 2–4 hours before the start.
• A top-up of carbohydrate may be useful closer to the start, especially if the opening phase is hard or unpredictable.
• Avoid starting the race already chasing intake.
• Simple cue: fill early, lower gut load, top up with simple carbs.

Purpose: keep normal athlete nutrition in place without letting protein, fat or fibre compromise gut comfort near the start.

Protein is useful, but the final pre-start window is driven by carbohydrate availability and low gut load.

• Protein foods such as chicken, eggs, meat, fish, cheese, and high-protein meals can slow digestion and increase gut load if eaten too close to the start.
• These foods are not banned on race day, but timing and portion size matter.
• Use a conservative approach with juniors and GI-sensitive riders. Keep protein earlier, smaller, familiar, and away from the final pre-start window.
• Small amounts of familiar protein may be appropriate in the main pre-race meal when eaten early enough.
• Avoid large protein portions, fried foods, creamy sauces, high-fat meals, and large salads close to the start.
• In the final 1–2 hours before racing, prioritise simple carbohydrate options rather than protein-based meals.
• Simple rider rule: recover with protein, race on carbs.

Purpose: start hydrated with sodium support, not overfilled with plain water.

Sip steadily, include sodium where appropriate, and avoid arriving at the start line sloshy or bloated.

• Start the race well hydrated.
• Include sodium in fluids before the race.
• Avoid overdrinking plain water.
• Use small, steady sips rather than last-minute chugging.
• Check urine colour and thirst, but use them as guides rather than perfect measures.
• In hot races or for salty sweaters, include more deliberate sodium planning.

Including a small amount of fructose-containing carbohydrate before racing may help support liver glycogen availability, particularly after an overnight fast.

This is usually achieved through normal foods rather than specific products.

• Include fruit or fruit-based options alongside your main carbohydrate sources.
• Examples: banana, berries, fruit juice, honey.
• This complements glucose-based foods such as rice, oats, or bread.
• Particularly useful before early starts or hard opening phases.

• Hyperhydration strategies may be useful in hot conditions.
• Glycerol-based strategies may increase fluid retention in some cases.
• These strategies should only be used if practiced and well tolerated.

• Main pre-race meal: roughly ~1–3 g carbohydrate per kg body weight depending on timing and tolerance.
• Pre-start top-up: roughly ~20–30 g carbohydrate.
• Enough to fuel, not enough to feel heavy.

• The early phase of races is often high intensity and unpredictable.
• Opportunities to eat and drink may be limited.
• Ensure carbohydrate availability is already high before the start.

• Start with carbohydrate stores fully topped up before the race.
• Have fast carbohydrates immediately available.
• Fuel before and during the move where possible, not only after it succeeds.
• Do not rely on later race fueling to correct early deficits.

• Larger riders and riders producing higher absolute power usually sit toward the upper end of the range.
• More intense races and more demanding roles require earlier and more deliberate fueling.
• Consistency matters more than occasional large intakes.
• The final hour is often the highest carbohydrate-demand phase of the race.

• Drink in small, regular sips rather than large infrequent amounts.
• Use calmer moments in the race to drink.
• Avoid drinking only when very thirsty.
• Steady intake usually improves comfort and absorption.

• Frequent small sips improve absorption and comfort.
• Large, infrequent drinks can increase gut discomfort.
• Use natural race lulls to drink regularly.

• Cool conditions usually allow slightly stronger bottles.
• Hot conditions require more fluid and usually lighter bottles.
• Use more top-up fuels in the heat if total carbs still need to stay high.

• Heavy sweaters often sit toward the upper end of the fluid range.
• Salty sweaters often sit toward the upper end of the sodium range.
• Humidity can increase sweat rate even when temperatures are only moderate.

Sodium alone is not a guaranteed solution for cramping, and muscle cramps during exercise are influenced by multiple factors including fatigue, pacing, and neuromuscular load.

However, sodium still matters because it supports fluid absorption, fluid retention, thirst, and overall drink effectiveness.

For this reason, race bottles generally work better when they include electrolytes and some carbohydrate rather than relying heavily on plain water.

• Most modern endurance products are already built around these systems.
• Do not overthink ratios if the product works and is tolerated.
• Do not change carb systems in the finale. Improve timing and delivery instead.
• Professional riders usually simplify delivery late in the race — they do not suddenly switch to a completely different carb strategy.

Choose drink mixes that are targeted and simple for the task you need them to perform.

Where possible, choose reputable manufacturers and consider using batch-tested products, particularly when competing at a higher level.

Minimal unnecessary additives is usually a good principle. Artificial sweeteners are not automatically bad, but they are often unnecessary in on-bike fueling products and some athletes find they reduce tolerance during long races.

Maurten-style hydrogel systems can be useful for high-carbohydrate fueling, especially when athletes are chasing higher carb intakes with good gut tolerance.

However, these products are not designed as high-sodium hydration products. Maurten drink mixes are built around a specific formulation, and adding extra electrolytes directly into the mix may interfere with how the system is designed to work.

For heavy sweaters, salty sweaters, or hot conditions where sodium needs are high, choose this type of product carefully. If an athlete is chasing 90+ g/hr in the heat, a cyclic dextrin / cluster dextrin system may be a better option for some riders, as it can offer a lower-osmolality way to push carbohydrate while allowing more flexibility with sodium strategy.

• Maurten hydrogel technology
• Cyclic dextrin (cluster dextrin)

• Begin fueling early, even if intensity feels low.
• Do not wait until fatigue or hunger appears.
• Early underfueling is difficult to correct later.

• There will be periods where it is difficult or unsafe to eat or drink.
• Plan to fuel before these sections when possible.
• Use calmer moments in the race to re-establish intake.

• Fueling should increase before the key phase of the race.
• Do not rely on fueling during decisive moments.
• Plan intake 10–20 minutes before major efforts where possible.
• In the final phase, focus on rapidly available carbohydrates rather than large total doses all at once.

• Taste fatigue can reduce intake late in long races.
• Sweet-only strategies can become difficult over time.
• Including some variation in flavour or texture can help maintain intake.
• Simplify again toward the final phase.

• Can you actually access this many bottles?
• What will come from your pockets, the car, or feed zones?
• What happens if you miss a bottle or feed?

• More bottles in the heat usually means lighter bottles and more reliance on gels or chews.
• More chaotic racing usually means greater value from pocket fuels and simpler delivery.
• The stronger the final phase, the more important early baseline intake becomes.

This section provides the race-day recovery basics. For multi-day tours, stage races, camps, or repeated race blocks, use the separate Stage Race Fueling & Recovery Protocol.

• Use this Race Fueling Protocol to plan pre-race, in-race, and immediate post-race execution.
• Use the Stage Race Fueling & Recovery Protocol when the rider must recover and race again the next day.
• The stage-race protocol should cover full-day energy intake, repeated carbohydrate restoration, protein timing, recovery shakes, tart cherry use, hydration between stages, dinner and breakfast planning, and appetite management.
• In stage racing, the goal is not only to finish today fueled, but to avoid accumulating small deficits across multiple days.

• Rehydrate with fluid and sodium.
• Restore carbohydrate availability.
• Include protein to support recovery.

Replacing fluid losses after racing is critical, especially in stage races where recovery time is limited.

Fluid losses should be estimated and replaced systematically, rather than relying on thirst alone.

• Weigh yourself before the race (minimal clothing, consistent conditions).
• Record how much fluid you drink during the race.
• Record any toilet stops if possible.
• Weigh yourself again after the race.
• Each 1 kg of body mass loss ≈ 1 litre of fluid loss.
• Adjust for fluid intake during the race to estimate total sweat loss.

• Aim to replace ~150% of the fluid lost over the next 2–4 hours.
• Example: if 1 kg is lost, aim to drink ~1.5 L of fluid.
• Include sodium in fluids to support retention and absorption.

• Start rehydration immediately after finishing.
• Use small, regular intakes rather than large volumes at once.
• Combine fluids with food where possible.
• Avoid relying on plain water alone — include electrolytes.
• Monitor urine colour and thirst as additional guides.

• Start drinking immediately after the race.
• Aim for 1–1.5 bottles (500–750 ml each) in the first hour.
• Continue drinking regularly over the next 2–4 hours.
• Use electrolyte drinks rather than plain water to improve fluid retention.
• Use thirst as a guide, but do not rely on it alone.
• Monitor urine colour — pale yellow is a useful target.
• Combine fluids with meals and snacks.

• Carbohydrate: roughly ~1.0–1.2 g/kg in early recovery when rapid replenishment matters.
• Protein: roughly ~20–30 g in early recovery.
• Fluid: replace losses gradually with sodium support.

In many professional and high-performance environments, riders are often given simple recovery aids immediately after racing.

• Tart cherry products are commonly used as part of early recovery routines.
• Often provided soon after the finish alongside fluids and recovery nutrition.
• Typically used across race blocks rather than as a one-off intervention.

• Eat and drink within 30 minutes of finishing where possible.
• Continue fueling regularly through the afternoon and evening.
• Prioritise carbohydrate intake across the day.
• Think about tomorrow as soon as today finishes.

• Fuel to perform on the current stage.
• Prioritise recovery immediately after the stage.
• Increase carbohydrate intake the day before key stages where useful.
• Avoid accumulating small deficits across multiple days.

• The early phase is often hard, nervous, and unpredictable.
• Opportunities to eat and drink may be limited.
• This is why pre-race setup and immediate availability matter so much.

• Carry enough fuel to bridge gaps between feeds.
• A common starting point is 2–4 gels or equivalent, depending on race format.
• Pockets give you control when the race doesn’t.

• Do not panic — adjust the plan.
• Use pocket fuels to maintain carbohydrate intake.
• Prioritise hydration if conditions are hot.
• Take the next opportunity to re-establish the plan.

• Use familiar products and routines.
• Avoid overly complex plans in racing.
• Simple systems are easier to execute under fatigue.

• Taking a bottle late in the race does not guarantee you will be able to drink it.
• Technical sections, positioning, and intensity often limit intake.
• Plan to fuel before the final phase, not rely on the last bottle.
• Use simple, accessible fuels in the lead-in to decisive moments.

• The final hour is often the most important fueling phase of the race.
• Increase carbohydrate availability before the key phase, not during it.
• Shift toward simple, fast, low-chew options as intensity rises.

Increasing carbohydrate intake before the decisive phase must still respect the principles of absorption, osmolality, and gut tolerance.

Rapidly consuming large amounts of carbohydrate all at once — especially multiple gels without fluid or stacked with strong bottles — can overwhelm the gastrointestinal system and reduce effective carbohydrate delivery.

• Increase intake progressively, not all at once.
• Take gels with fluid to support absorption.
• Avoid combining multiple highly concentrated sources at once.
• Use only strategies that have been practiced in training.

• More fuel carried increases security but can reduce accessibility.
• Too many items in pockets can make fueling harder under pressure.
• Balance quantity with ease of access.
• Place priority fuels where they are easiest to reach.

• Riders often start with personal specials and then transition to team-provided products later in the race.
• Train with team products before racing to avoid surprises.
• Know what is in team bottles before the race.

• Teams often mark bottles to identify them quickly.
• Simple systems matter: e.g. no mark = hydro, X = fuel, XX = high-carb or other agreed code.
• Practice bottle recognition and combinations in training.

• Carry all fuel or plan carefully around aid stations.
• Expect longer gaps between refueling opportunities.
• Balance weight against fueling needs.
• Frame bags, top-tube bags, and hydration packs can become part of the strategy.

• Useful when fluid carrying capacity is the main limitation.
• Particularly relevant in unsupported gravel, marathon MTB, and hot events with limited refill access.
• They solve some logistics, but do not remove the need for a clear carb and sodium strategy.

• Total carbohydrate intake matters, but timing often matters more.
• Even intake across the race improves absorption and availability.
• Large, infrequent intakes increase GI stress and reduce effectiveness.
• Fuel before key efforts, not after.

Rinsing the mouth with a carbohydrate drink without swallowing can provide a small performance benefit through central nervous system pathways.

• Useful in very high-intensity efforts or finales.
• Can help when gut tolerance is reduced.
• Swill carbohydrate drink for ~5–10 seconds, then swallow or spit.
• Not a replacement for proper fueling — a small additional tool.

• Hot races usually require more fluid, lighter bottles, and more reliance on simple top-ups.
• As fluid intake rises, bottle concentration should usually fall.
• Hydration often becomes the limiter before total carbs in extreme heat.

• Athletes targeting 90–120 g/hr should gradually train the gut.
• Practice high-carb strategies during training, including race-pace efforts.
• Repeat similar fueling patterns to improve tolerance and confidence.

Elite adult and WorldTour-level race fueling may sit above simple field ranges when the race demand, rider role, gut tolerance, and support justify it. These are advanced strategies, not default targets for every rider.

• Modern elite road racing commonly targets ~90 g/hr on the bike in demanding races.
• Selected hard stages, finals, or race simulations may target ~120 g/hr or higher when trained and tolerated.
• Higher on-bike fueling can support today’s performance and reduce the recovery job after the finish.
• High intakes should use multiple transportable carbohydrates and be practised progressively.
• Do not copy professional intake numbers without considering rider size, race duration, intensity, product mix, gut tolerance, and support.

Fueling strategies should be practiced regularly in training, not introduced for the first time in racing.

• Practice fueling at race intensity, not only endurance pace.
• Rehearse bottle and pocket strategies.
• Test fueling before key efforts and in race simulations.
• Use the same products and combinations planned for racing.

• Stage racing requires balancing today’s performance with preparation for tomorrow.
• Increase carbohydrate intake in the day before key stages where appropriate.
• Avoid creating large deficits on easier stages if a major stage follows.
• Fuel the stage before the stage.

• More carbs only help if they are absorbed and tolerated.
• Finale fueling is about availability, not just total dose.
• Consistent intake across the race beats occasional large intakes.
• Complex plans fail under pressure.

• Commonly used to enhance alertness and performance.
• Can be taken pre-race and/or during the race.
• Often used before key phases such as climbs, finales, or late decisive moments.
• Timing often matters more than total dose.

• Can support endurance performance and efficiency.
• Often used before races or key stages.
• Typically taken 2–3 hours before the start.
• May be used across multiple days in stage racing.

• Used to support buffering during high-intensity efforts.
• Typically taken pre-race or before key race phases, depending on protocol.
• Requires individual testing due to GI risk.

• Requires consistent use over time rather than acute race-day dosing.
• Supports high-intensity efforts across repeated bouts.

• Use only what has been tested in training.
• Align use with race role, race demands, and stage context.
• Ergogenic aids support the plan — they do not replace it.
• Nothing new on race day.

• Larger riders and higher-power riders usually sit toward the upper end of carbohydrate ranges.
• Heavy sweaters often sit toward the upper end of fluid ranges.
• Salty sweaters often sit toward the upper end of sodium ranges.
• GI-sensitive athletes may need simpler or lower-gut-load options.

• Weigh before the session.
• Record drinks consumed during the ride.
• Record toilet stops.
• Weigh again after the session.
• Add drinks and subtract toilet losses to estimate total sweat loss.
• Repeat in different conditions and intensities.

• Was the carbohydrate target achieved?
• Did hydration match the conditions?
• Was sodium appropriate?
• Were there energy drops, fatigue, or bonking?
• Was there any GI discomfort or reduced tolerance?
• How did race dynamics affect opportunities to fuel?

• What worked well and should be repeated?
• What did not work and why?
• Was the plan realistic based on race dynamics and access to fuel?
• Were there missed chances to eat or drink?
• Was the plan too complex for the situation?

• Adjust carbohydrate targets if needed.
• Refine bottle strategy and product choice.
• Improve timing around key efforts.
• Simplify the plan if execution was inconsistent.
• Practice revised strategies in training before racing again.