Optimal Nutrition for Century Rides: A Guide to Sustaining Energy

Cyclists completing a “century ride” require a structured nutrition strategy to prevent glycogen depletion, commonly known as “bonking.”

Preparing Your Body Before the Ride

Success on a century ride begins 24 to 48 hours before the event. To maximize glycogen stores, shift your diet to include a higher percentage of carbs. For instance, cook up a stir-fry with chicken and vegetables for dinner that you can put on a bed of rice as the base.

On the morning of the ride, eat a breakfast that fills you up without leaving you stuffed. Oatmeal is the perfect pre-century meal because it’s easy to digest, yet it gives even, lasting energy. Add some nuts or nut butter or a little yogurt for a bit of protein and fat.

Managing Fuel Intake in the Saddle

You only have 350 to 500 grams (max) when your glycogen stores are fully stocked. That’s about 1,700 calories’ worth, which you’ll run through in about three to four hours (or less) of moderate riding.

* Hourly Target: Aim to take in 30 to 60 grams of carbohydrates per hour (the lower end for light riders; the higher end for larger riders).
* Real Food vs. Supplements: While bars and gels can do the trick, it’s tastier and more nutritious to fuel your century ride with real food such as peanut butter and jelly sandwiches, bananas, fig bars, Peanut M&M’s, trail mix, and other food you like. An energy bar or other baked good will provide the 30 to 60 grams of easily digested carbohydrates. PB&J with some potato chips is a good lunch. A mini Coke, a chocolate treat, or caffeinated sports chews can help perk you up.
* Hydration Strategy: High-carbohydrate drink mixes can also help. That constant drip of calories from the bottle goes a long way to prevent riders from going too deep into a caloric deficit.

Post-Ride Recovery Protocols

The 30-minute window following a long ride is critical for restocking your glycogen stores while your muscles are at their hungriest. Focus on a 3:1 carb-to-protein ratio for maximum glycogen stocking.

Effective post-ride meals include:
* A turkey sub.
* Grilled chicken pasta salad.
* A hummus and grilled-veggie wrap.

Frequently Asked Questions

Why do cyclists “bonk” during long rides?
“Bonking” occurs when you run through your stored energy. It is a potential ride-ender.

Can I rely solely on sports drinks for my nutrition?
High-carbohydrate drink mixes can help, but a constant drip of calories from the bottle is intended to prevent riders from going too deep into a caloric deficit.

How much water should I drink per hour?
With a ride of this length, you’re burning a lot of energy and a fair amount of carbohydrates, so a nutrition plan is essential. Follow these three fueling rules to finish every ride strong.