How to fuel a 200km ride

Knowing what to eat and when to eat is key for feeling good and having a great day on the bike. Tackling 200 km in one go requires a bit of planning; a fueling strategy, a bit of training and determination. We have teamed up with PAS Racing fuel partner, Neversecond, to offer you a tailored nutrition and fuelling guide for your Midsummer Challenge ride.

The day before the ride – Focus on the gut

Prepping the gut ahead of a long ride is key to avoiding gut issues during the ride. We suggest avoiding high-fiber, high-fat, and high-protein foods in the 24 hours leading up to the ride. High-fat, high-fibre and high-protein foods are not easily digested, which can hinder performance. Instead, focus on easily digestible carbohydrates like rice, cereals and fruit juices to ensure that your gut isn’t too full and that you have quick energy available.

You can top up your fuel stores the night before the big day with a high-carbohydrate pH neutral sports drink such as Neversecond’s C90 Sports Drink. This can be in addition to your dinner.

The morning of your ride

What you eat in the morning before the ride is vital for performance and endurance. Your ideal breakfast should consist of low protein, fat and fibre, some caffeine (if you normally have caffeine) and around 100-200g of carbohydrate - or 1-2g of carbohydrates per kg of body mass - 2-3 hours before your ride. You can include bagels, porridge, white toast, bananas, and white rice. Avoid fats such as bacon, cheese and pastries, as this will help prevent gut issues during the ride. Practice eating your pre-race meal at least once or twice before the ride to allow your body and mind to adjust. If you are hungry just before your ride you can use a Neversecond C30 fuel bar 30 minutes before the start.

The Ideal Breakfast

Low protein, fat and fibre, some caffeine (if you normally have caffeine)
100-200g of carbohydrate - or 1-2g of carbohydrates per kg of body mass
2-3 hours before your ride

You can include bagels, porridge, white toast, bananas, and white rice.

Hydration is king

Try to stay hydrated ahead of the ride and get a good night’s sleep, this will help you avoid dehydration and fatigue during the ride. To make sure you’re hydrated, slowly sip on 500ml of water (can contain electrolytes) or a sports drink like Neversecond C30 Citrus or Forest Berry around two hours before a ride.

A general rule of thumb is, if you are new to the world of cycling, drink to thirst and if you are more experienced, follow a hydration plan. Drinks that contain sodium and other electrolytes, which are lost in sweat, are good for a long day on the bike. Science based sports drinks like the C30 Citrus help you with hydration, muscle function, mental fatigue and moving fuel from your stomach to your gut.

During the ride

You will need carbohydrates - carbohydrates during exercise are your friends. Carbohydrate intake depends mainly on the intensity and duration of the ride. The longer the ride, the more intense the ride, the more fuel you should try to get per hour.

Generally, you should consider 60-90 grams of dual-source carbohydrates per hour when you go longer than two hours to help fuel your body. Going above 60-70g of carbohydrates per hour might take some gut training during the weeks leading into the day of the ride. Also consider the terrain, temperature and intensity of the ride when planning your fuelling and hydration. Riding 200 km in the mountains might take you two hours more than going the same distance in the flatlands of Denmark.

Caffeine Booster

Caffeine can be a great energy boost during the ride when it gets hard. However, it should be taken with caution as it can cause stomach issues and can stay in the body for up to six hours at full strength, which can disrupt sleep. Target 3-3.5mg/kg, 30-60 minutes before the start of a ride. For rides over three hours, small doses of caffeine on a more regular basis during the ride can be helpful mentally and physically, so try to keep the caffeine blood levels at 3.5mg/kg.

As a rough guide, Cola drinks (30 - 50mg per 330/355ml can), energy drinks (75-80mg per 250ml can) and espresso (80 - 100mg per shot) are great for a 200 km ride. If taking caffeine on the bike, it is best to use a non-coffee source such as a sports gel like Neversecond’s C30+ Cola or Berry gel with (75mg of caffeine per gel). The gels also provide carbohydrates to fuel your body, electrolytes to balance your sodium levels and caffeine to support your mind and body.

For a more in-depth look at the correct nutrition and fuel for long and demanding rides, check out Neversecond’s nutrition page.

Join us in celebrating the spirit of community, adventure and endurance. Sign up for the Midsummer Challenge here, and get ready to tackle 200 km between 21-30 June.