Cycling Race Nutrition Guide – Carbs, Hydration, Sodium & Fuel Timing

How much should you eat and drink during a cycling race? The answer depends on your race duration, intensity, body weight, and environmental conditions. This comprehensive guide covers everything you need to know about fueling your best performance.

Use our Cycling Race Nutrition Calculator to get personalized numbers based on your specific race and body.

Quick Reference: Carbohydrate Intake by Duration

Race Duration	Recommended Carbs/Hour	Carb Source Strategy
Under 1 hour	0-30g	Mouth rinse or small amount
1-2 hours	30-60g	Single carb source (glucose/maltodextrin)
2-3 hours	60-90g	Multiple transportable carbs recommended
3+ hours	80-120g	Multiple transportable carbs required

Quick Reference: Hydration by Temperature

Temperature	Typical Sweat Rate	Fluid Target/Hour
Cool (<15°C / 59°F)	0.3-0.6 L/h	300-500ml
Moderate (15-25°C / 59-77°F)	0.5-1.0 L/h	400-750ml
Hot (25-35°C / 77-95°F)	0.8-1.5 L/h	600-1000ml
Very Hot (>35°C / 95°F)	1.0-2.0+ L/h	750-1200ml

Quick Reference: Sodium Intake

Sweater Type	Sodium Concentration	Sodium per Hour (at 1L sweat)
Light sweater	~400 mg/L	300-500mg
Average	~700 mg/L	500-800mg
Salty sweater	~1000+ mg/L	800-1200mg

The Science of Carbohydrate Fueling

Why Carbs Matter During Cycling

During high-intensity cycling (above 60% VO2max), carbohydrates become your primary fuel source. Your body stores approximately 400-500g of glycogen in muscles and liver—enough for 90-120 minutes of hard racing. After that, you need external carbohydrates to maintain performance.

Understanding Carbohydrate Oxidation Limits

Your intestines have transporters that absorb different sugars:

SGLT1 transporter (glucose/maltodextrin):

• Maximum absorption: ~60g/hour
• Single carb source limit

GLUT5 transporter (fructose):

• Additional absorption: ~30g/hour
• Works independently of SGLT1

Combined (glucose:fructose ~2:1 ratio):

• Maximum oxidation: 90-120g/hour
• Requires gut training

This is why sports nutrition products increasingly use "multiple transportable carbohydrates"—combining glucose sources with fructose allows higher total carb intake without GI distress.

Carbohydrate Intake Guidelines by Duration

Events Under 1 Hour:

• Carbs are largely unnecessary for performance
• Mouth rinse with carb solution may provide small benefit
• Focus on pre-race nutrition and hydration

1-2 Hour Events:

• Target: 30-60g carbohydrates per hour
• Single carb source is sufficient
• Start fueling within first 20-30 minutes

2-3 Hour Events:

• Target: 60-90g carbohydrates per hour
• Multiple transportable carbs recommended
• Consistent intake every 15-20 minutes

3+ Hour Events:

• Target: 80-120g carbohydrates per hour
• Multiple transportable carbs essential
• Requires gut training beforehand
• Mix of gels, drinks, and solid foods

Learn more about carbohydrate science in our detailed guide: How Many Carbs Per Hour Cycling.

Hydration Strategy for Cycling Races

Factors Affecting Sweat Rate

Your fluid needs depend on:

1. Temperature and humidity - Hot, humid conditions dramatically increase sweating
2. Exercise intensity - Higher power output means more heat production
3. Body size - Larger athletes typically sweat more
4. Fitness level - Well-trained athletes often sweat more efficiently
5. Individual variation - Genetics play a significant role

Target Fluid Replacement

The goal is to replace 60-80% of sweat losses during exercise. Complete replacement isn't necessary and can lead to overdrinking.

Signs of under-hydration:

• Thirst (already 1-2% dehydrated)
• Dark urine
• Decreased performance
• Increased heart rate
• Headache

Signs of over-hydration (hyponatremia risk):

• Bloating
• Nausea
• Confusion
• Weight gain during exercise

Practical Hydration Guidelines

1. Weigh yourself before and after training to estimate sweat rate
2. Start hydrated - Drink 5-7ml/kg body weight 4 hours before
3. Drink to thirst as a minimum, but plan intake for long races
4. Include sodium in drinks for events over 2 hours

For a complete hydration strategy, see our Cycling Hydration Guide.

Sodium and Electrolyte Strategy

Why Sodium Matters

Sodium is the primary electrolyte lost in sweat. Inadequate sodium replacement during long, hot events can lead to:

• Muscle cramps
• Fatigue
• Hyponatremia (dangerous low blood sodium)
• Reduced performance

How Much Sodium Do You Need?

Sweat sodium concentration varies dramatically between individuals (200-2000+ mg/L). The average is around 900-1000 mg/L.

Estimating your needs:

• Light sweater: 300-500mg sodium per hour
• Average sweater: 500-800mg sodium per hour
• Salty sweater: 800-1200+ mg sodium per hour

Signs you're a salty sweater:

• White salt stains on dark clothing
• Gritty feeling on skin after sweating
• Salt crystals visible on skin
• Strong preference for salty foods

Sodium Sources

Source	Typical Sodium Content
Sports drink (500ml)	200-400mg
Electrolyte tablet	300-500mg
Salt capsule	200-400mg
Gel with electrolytes	50-100mg
Salted food (pretzels, etc.)	Variable

For more details, read our Electrolytes for Cyclists Guide.

Example Fueling Plans by Race Type

Road Race (3-4 hours)

Pre-race (3-4 hours before):

• 2-4g carbs/kg body weight
• Familiar, low-fiber foods
• 500-750ml fluid

During race:

• 80-90g carbs/hour
• 500-750ml fluid/hour (adjust for conditions)
• 500-800mg sodium/hour

Fueling schedule (70kg rider):

Time	Fuel	Carbs	Notes
Start	500ml sports drink	30g	Start hydrated
30min	1 gel	25g	Easy to consume in peloton
1h	500ml sports drink	30g	Continue steady intake
1h30	1 gel + bar	45g	Solid food while pace allows
2h	500ml sports drink	30g
2h30	1-2 gels	25-50g	Prepare for finale
3h	1 gel + drink	40g	Final push fuel

Time Trial (40km / ~1 hour)

Pre-race:

• Normal pre-race meal 3-4 hours before
• Small carb top-up 30-60 minutes before (optional)
• Arrive hydrated

During TT:

• 1 bottle concentrated sports drink (60-80g carbs total)
• Sip as comfortable
• Focus on effort, not fueling

For TT-specific advice, see Time Trial Nutrition Guide.

Gran Fondo (5-6 hours)

Pre-race:

• Carb loading 24-48 hours before
• 3-4g carbs/kg breakfast
• Extra sodium if hot conditions expected

During event:

• 80-100g carbs/hour
• Mix of drinks, gels, bars, and real food
• 600-1000ml fluid/hour (condition dependent)
• Regular sodium intake

Sample fueling:

• Every 20 minutes: Drink or gel
• Every hour: Something solid (bar, rice cake, banana)
• Feed zones: Top up bottles, grab extra food

Gravel Race (4-5 hours)

Gravel racing combines endurance demands with unpredictable terrain and limited feed opportunities.

Key considerations:

• Carry more than you think you need
• Easy-access storage essential
• Mix of quick (gels) and sustained (bars) fuel
• Plan for mechanicals eating into nutrition time

Recommended setup:

• 2-3 bottles (at least one with carbs + electrolytes)
• 6-8 gels in accessible pocket
• 2-3 bars as backup
• Salt capsules for hot conditions

Pre-Race Nutrition

The Night Before

• Familiar, high-carb dinner
• Adequate sodium
• Avoid excessive fiber
• Hydrate well (urine should be light yellow)

Race Morning

3-4 hours before start:

• 1-4g carbs/kg body weight
• Low fat, low fiber
• Examples: Oatmeal with banana, toast with jam, rice with honey

30-60 minutes before:

• Optional: 0.5-1g carbs/kg
• Easy to digest: Gel, sports drink, banana
• Small amount of caffeine if used

For complete pre-race guidance, see What to Eat Before a Cycling Race.

Avoiding GI Distress

Stomach problems are the number one nutrition-related issue in endurance racing. Common causes:

1. Too much fructose - Limit to 30-40% of total carbs
2. Hypertonic drinks - Keep concentration under 8%
3. Dehydration - Reduces gut blood flow
4. High fiber pre-race - Avoid 24 hours before
5. Untested products - Never try new foods on race day
6. Mechanical stress - Rough roads, hard efforts

Prevention strategies:

• Train your gut with race nutrition in training
• Start conservative and build tolerance
• Practice your exact race day plan multiple times
• Stay hydrated to maintain gut function

Learn more about preventing stomach issues in our Cycling GI Issues Guide.

Training Your Gut

High carbohydrate intake (90+ g/hour) requires gut training. The intestines adapt to higher carb loads with practice.

Gut training protocol:

1. Start at 60g/hour during long training rides
2. Increase by 10g/hour every 1-2 weeks
3. Practice in race-like conditions
4. Use your planned race products
5. Note any issues and adjust

Most athletes can increase tolerance significantly within 2-4 weeks of consistent practice.

For a complete protocol, see How to Train Your Gut for Cycling.

Key Takeaways

1. Match carbs to duration: 30-60g/h for short events, 60-90g/h for 2-3 hours, 80-120g/h for long events
2. Use multiple transportable carbs for intake above 60g/hour
3. Replace 60-80% of fluid losses - not more, not less
4. Include sodium especially in hot conditions or long events
5. Train your nutrition plan in training, never experiment on race day
6. Start early - Begin fueling within the first 20-30 minutes

Get Your Personalized Plan

Every cyclist is different. Use our Cycling Race Nutrition Calculator to get a customized fueling plan based on your:

• Body weight and sweat rate
• Race duration and type
• Environmental conditions
• Preferred products

The calculator provides a complete time-stamped fueling schedule you can print and follow on race day.

---

Related Calculators

• Cycling Race Nutrition Calculator - Get your personalized fueling plan
• Cycling Calorie Calculator - Estimate energy expenditure
• FTP Calculator - Determine your threshold power

Related Articles

• How Many Carbs Per Hour Cycling
• Cycling Hydration Guide
• What to Eat Before a Cycling Race
• How to Fuel During Long Rides