Pre-Race Carb-Loading: Setting the Stage
Carb-loading is a key strategy for gravel races. It involves increasing carbohydrate intake in the days leading up to the event. This helps to maximize glycogen stores. For races longer than 90 minutes, start with fully saturated glycogen stores. A common recommendation is 8–12 grams of carbohydrates per kilogram of body weight each day during this phase. A 75kg cyclist should aim for 600-900 grams of carbs daily. Focus on the carbohydrate percentage and slightly reduce fat and protein, rather than eating more calories.
Carb-Loading: Food Choices
Choose high-carb, low-fiber, easily digestible foods to avoid bloating or stomach issues.
- White Rice: Easily digestible and low in fiber.
- Pasta: Opt for pasta with a simple tomato sauce.
- Potatoes: Baked or boiled potatoes provide digestible carbohydrates and are high in potassium.
- Bagels and Bread: These are excellent choices to increase carbohydrate intake without a lot of fiber.
- Oatmeal: Oatmeal with banana and honey can be a great option. Ensure this food is familiar to you.
- Fluids: Increase fluid intake, as glycogen binds with water in the muscles.
Race Day Breakfast: Fueling for Success
The timing of your pre-race breakfast is crucial. Eat 2 to 4 hours before the race starts to ensure proper digestion. The meal should be high in carbohydrates, with a small amount of protein, and very little fat or fiber to prevent any stomach issues.
Race Day Breakfast Options
- Oatmeal with fruit: This is a great choice..
- Rice and Eggs: This combination provides easily digestible carbs and protein.
- Plain Bagel with Jam: It's quick, simple, and provides readily available carbs.
- Toast with Honey: A good option for quick-absorbing carbohydrates.
- Smoothie: Carbohydrate and electrolyte drink mixes or a fruit smoothie can work well if you have difficulty eating solids.
Pre-Race Fuel: The Final Hour
If solid food is difficult, consider a small, easily digestible carb source within the final 30 minutes before the race. Energy gels or chews are common. This helps raise blood glucose levels at the start of the race.
Pre-Race Fueling Table
| Timing Before Race | Food Type (Primary) | Example Meal Ideas | Why it Works |
|---|---|---|---|
| 1-3 Days Out | High-Carb, Low-Fiber | Pasta with tomato sauce, white rice with grilled chicken, potatoes | Maximizes muscle glycogen stores for the race |
| 2-4 Hours Out | High-Carb, Moderate Protein | Oatmeal with banana & honey, rice with eggs, bagels with jam | Allows for full digestion before the race |
| 30-60 Minutes Out | High-Carb, Quick Digest | Banana, energy bar (tested), sports drink | Absorbs quickly for an immediate energy boost |
| 0-30 Minutes Out | Simple Carbs (Fast-Acting) | Energy gel, chews, carbohydrate drink | Prevents a blood sugar crash at the start |
Foods to Avoid Before a Gravel Race
Avoid potential gut bombs that could affect your performance. Be particularly careful on race morning.
- High Fiber: Raw vegetables, excessive nuts, and legumes can cause bloating.
- High Fat: Fried foods and heavy sauces can slow digestion.
- Excessive Protein: Avoid large amounts of protein right before the race.
- New Foods: Never try new foods or supplements on race day.
Conclusion: Optimize Your Pre-Race Nutrition
Testing your nutrition strategy is essential. Your training rides are a great opportunity to refine your plan. By experimenting with different meals and timings, you can confidently prepare for your race. Pair your nutrition plan with a consistent hydration strategy and you'll be ready for your next gravel race. Reference the Complete Fueling Guide from Source Endurance for additional guidance.
