Cycling +3h (±90 km)
This page guides cyclists through nutritional best practices based to your needs for a 90km cycling ride.
Before
2 - 3 days Before
In the final 2-3 days before your competition, increase your carbohydrate intake to 8–10g of carbohydrates per kilogram of body weight per day.
Add extra carbohydrates to your meals by including an additional slice of bread, an extra sandwich, or a serving of pasta or rice, and choose sweet spreads for your bread. Also, include three carbohydrate-rich snacks, such as the Etixx Carbo-Gy or the Etixx Natural Oat Sport Bar.
In addition, it’s important to pay attention to prehydration. In the days leading up to your race, aim to drink at least 2 liters of fluids per day.
3 - 4 hours Before
For the meal before this cycling ride, aim for a carbohydrate intake of 2–4g per kilogram of body weight.
Choose a carbohydrate-rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as Carbo-Gy.
Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.
5 - 10 min before
5-10 minutes before the start of this cycling rirde, you can take an additional carbohydrate intake in the form of an Energy Gel.
Avoid carbohydrate intake 10–60 minutes before the start of exercise.
During
During this cycling ride, aim for a carbohydrate intake of 60–90 g per hour. You can achieve this by combining 500 ml of Isotonic Drink per hour with one or two Energy Gels, Bars, Chews, or Gummies. Below you can find two example options.
During intense efforts or the second part: choose liquid or semi-liquid carbs (Isotonic Drink, Energy Gels and Fruit Chews).
During the first part or easier moments: choose more solid carbs (Energy Bar and Gummies).
Drink sufficiently during exercise: aim for 500 ml per hour,preferably isotonic.
OPTIONAL:
Use an Energy Gel + Caffeine in the last hour for an extra boost.
OR
Use a PRO LINE Energy Gel or High Carb Drink to reduce the total intakes during the entire effort.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.
After
Take a PRO LINE Recovery Shake within half an hour after the exercise.
Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.
2–3 hours after consuming the recovery shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.
Right after the ride
Daily
Below you’ll find an overview of four important supplements that cyclists can use to prepare for a cycling challenge.
