5 Race-Specific Training Diet Tips


Nutrition Tips

Video taken from the channel: jiggamanwhat


My Race Day Nutrition || Making Superfuel

Video taken from the channel: Gwen Jorgensen


5 Nutrition Tips For Cyclists | Eat Better & Ride Faster With GCN

Video taken from the channel: Global Cycling Network


15 Proven XC MTB Racing Tips

Video taken from the channel: Tom Bell


Race Harder! Cycling Nutrition Pro Tips

Video taken from the channel: Global Cycling Network


My Training Plan For Ultraman

Video taken from the channel: The Unlazy Way


Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride

Video taken from the channel: Dylan Johnson

1 day ago · Cycling racing tips: Training, nutrition and equipment advice from the Women’s WorldTour. Race-specific training is key to success. Training specifically for events is important.

Training for. 27 Health and Nutrition Tips That Are Actually Evidence-Based Written by Kris Gunnars, BSc on June 7, 2019 It’s easy to get confused when it comes to health and nutrition. Below are five key markers that can help you develop an effective nutritional plan for your next race. Experiment in training by combining the below tips with what has worked well for you in the past. Remember, however, sound nutrition doesn’t make you go faster; it simply allows the body to maintain the highest output for the longest period of.

Fill up your reserves with an additional 600 to 1000 ml (20 to 34 oz) of water and/or electrolyte drinks per hour you’re active. Plus, make sure you also fill up your glycogen stores with carbs (30 to 60 g per hour). Come prepared and bring energy gels or high-carb drinks when you hit the road. A good rule of thumb is to have 5k worth of intervals at 5k pace or 10k worth of intervals at 10k pace, so 5 x 1km at your goal 5k pace, reducing the rest as your training progresses, would be a great session. Matt Clowes, a runner who has a 13:58 5K personal best also advises about training beyond the 5k distance.

In association with SiS. Sir Chris Hoy is the most successful Olympic cyclist of all time and we all know that nutrition plays a huge role. Intermittent fasting is even more effective when combined with exercise, such as endurance or strength training. Summary The 5:2 diet should be very effective for weight loss if done correctly. Eat a snack and drink fluid every 15 to 20 minutes.

Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel. But nutrition for runners is different than an everyday diet, and you’ll need to prepare for that too. “[Good] nutrition should be part of your ongoing training, not something you start to do only in the weeks leading up to the race,” says Kathleen Porter, MS, a registered dietitian and longtime runner from New York City. 10 Workout Secrets From the Pros.

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.

List of related literature:

If you have done everything right in training, you should not need an elaborate race-day nutrition plan because your race nutrition will be very similar to your training nutrition.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Rule one: Do not introduce a new nutrition plan, either on race day or during the week leading up to it.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Appropriate nutrition during the training period and the race itself can help to reduce the incidence of metabolic problems.

“Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance” by Raymond J. Geor, Manfred Coenen, Patricia Harris
from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance
by Raymond J. Geor, Manfred Coenen, Patricia Harris
Elsevier Health Sciences, 2013

The only adjustments in nutrition that you need to make during race week are: (1) a slightly more carbohydrate-dense breakfast the day before and the morning of the race; (2) moderate amounts of healthy starches with dinner, such as a sweet potato or white rice; and (3) carbohydrates during the actual race.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

This isn’t a book on race nutrition, and in any case I don’t have your personal data to help you figure out your nutritional plan.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

You can never have enough base fitness, so this second method will do a lot to prepare you quite well for the specific, racelike training that precedes the “true” A race.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

More information on race nutrition strategies is provided later in this chapter.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Most races provide the basic stuff like pastas and oatmeal.

“Ask a Pro: Deep Thoughts and Unreliable Advice from America's Foremost Cycling Sage” by Phil Gaimon
from Ask a Pro: Deep Thoughts and Unreliable Advice from America’s Foremost Cycling Sage
by Phil Gaimon
VeloPress, 2017

Marathoners can almost double their muscle glycogen stores by doing a long run 7 days before a race, then eating a low-carbohydrate diet for 3 days, followed by a highcarbohydrate diet (70 to 80 percent of calories from carbohydrate) for the 3 days before the race.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Race preparation should include strategies to store muscle glycogen in the amounts that suit the fuel needs of the event.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just a quick comment fat is better fuel source for endurance, but carbs need to be there for the moments of breaking out, climbing, or sprinting to the finish

  • Great video. I’ve listened to it multiple times now. This weekend, I’ll be racing on all of my own DIY nutrition products: electrolyte drinks, gels and rice cakes. Happy stomach = good result. Cheers and Thank you!

  • At 1:17:00 he said each pound of muscle uses 69 calories a day? How can this be? If a person has 100 pounds of muscle, that would be 6,900 calories.

  • I do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don’t have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now “train your guts by consuming stuff with more carbohydrates” makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers

  • Your videos about nutrition have been very insightful and I have appreciated them. I have a suggestion/question that I think you should research and do a video on. The question is how much protein do we really need? Based on some studies and information that is out there, I should be eating nothing but protein to satisfy the number of grams some say I should eat especially as I age. I tend to think we should eat mostly whole grains, vegetables, and fruit and the macro and micro nutrients take care of themselves. But, I’d be interested to hear what research has to say specifically related to performance. Thanks!

  • Hey Dylan, thanks for the great videos. I would have never imagined, that one day I would start drinking tomato juice. Yet here I am… it even starts to taste good after the first three weeks:P

  • Before, a large russet potato cut into shoe string size pieces fried in a little olive oil, 2 eggs and three cups of strong black coffee in the morning before a 7 hour and 7, 000 vertical foot day does me right.During ride, whatever I can find in my pantry or fridge that will pack some what well, its nice to have a variety of things, even if it doesn’t sound good at 6:00 AM when you are contemplating it, it will taste like the best thing you ever had after a 7,000 foot single track climb at 13,000 foot elevation. After just a lot of something tasty, preferably with a high protein content.

  • What sorts of high carbs foods would you recommend? I just need some more ideas to create moire of a diversity in my diet a little bit.

  • Thanks for the video really helps a rookie like me! I would like to see what you more experienced guys think of this breakfast every morning… I make a bowl of organic oatmeal and I put a scoop of whey protein powder in the oatmeal. Mix it up and eat. Actually tastes okay. Also, do any of you take Maca root? Heard that’s a great supplement. Any advice would be much appreciated.

  • Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!

  • I really liked the vid but I have to say this…
    I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I’ve ever tried! Not easy to open and hard to chew on!
    Their gels are okay, though

  • Bacon and egg sarny at the cafe,, next stop every 20mins you said, at a pub pint of beer for electrolytes
    and a packet of crisps. ���� Forget sucking on sugary vile gels, eat some proper food….non competitive cycling doesnt mean you have to spend money on fancy gels and custard powder supplements…..its just a money making scam for producers. People who do manual labour all day at work dont use this crap,will rot your teeth might as well just eat sweets and they are cheaper. Big pasta meal the night before a hard route, steak and chips afterwards wash down with red wine….if you are cycling / working hard enough you wont get fat. The only fatties are those who eat too much and not doing enough adequate exercise..simple equation.

  • Training plans are now available! Use the code YOUTUBE to get 15% off through the end of the month: https://www.trainingpeaks.com/coach/dylanjohnson#trainingplans

  • Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!

  • I have been using this for 2 weeks now, no counting calories just protein and carbs (fat kept to just omega 3 capsules) and those hidden fats are probably in the 25-35g range. I used a 1.5g/lb of LEAN body weight instead of total body weight, i need 240g of protein daily (i aim for 250-260g to be “safe”). Carbs are reduced down to 30g (complex) per meal, since i am sitting all day in front of the computer, pre-workout i go with 45g of carbs + pre-workout supplement and i never feel exhausted or tired during or after the workout. Ironically i have lost weight, but i am much stronger in the gym. The more i look at my gut, the more i notice it is getting smaller, while areas with less fat (shoulder, traps, biceps etc) appear bigger (just a bit). I worried, since i was losing weight, but it seems that after adjusting my carbs, i am burning fat and building muscle at the same time (a bit of a big controversy in the community). So far, i am getting stronger, lifting more and more weight, feel just fine and loosing some stubborn fat. Milos is correct, we each need to figure out our own carb requirements/energy demands, so far i am responding great.

  • I discovered a bizarre “fuel” for cycling (I don’t race). I did a short, but high-altitude 6-mile hike in the morning last week, then while the rest of my party was napping, I hopped onto my bike and did a 30-mile canyon run, knocking 20+ minutes off my entire ride, and passing cyclists left and right. That’s never happened to me. I wonder if pre-cycling workouts is a thing? Or was I just lucky?

  • awesome how you have the most super up to date latest thinking/research on all this, esp the notion of “natural” food based antioxidants vs supplement for antioxidants. i JUST heard this whole notion of antioxidants (as pill/supplement) can be detrimental to natural recovery adaptations. Which made me kind of freak out like, are all the blueberries and tart cherries i eat somehow like “bad” for overall performance/recovery??? (as strange as that sounds). It was confusing. But you put it to bed its all good and beneficial in whole food form. Thank you!

  • I only train, race and sleep fasted as the science says it’s the best for something or other.
    Please don’t ask about my results as we know they vary widely between individuals.
    Edit: Regarding caffeine, I did a n=1 comparison study on caffeine vs alcohol and found that my RPE is even better with alcohol plus it has an added bonus of a relative perceived pain(RPP) of zero on all crashes which seem to increase with alcohol. So, when I get out of hospital I may switch over to alcohol as my preferred endurance fuel.

  • This did a great job covering the needs for carbs before/during/after, but I’m confused as to the needs for protein for high intensity and/or endurance athletes

  • Hi Dylan, great vid! Do you have an opinion how much protein on average per day a cyclist/athlete needs? I do quite a bit of cycling, and also some weight training. I know the old idea of 1g of protein per pound of bodyweight per day, what’re your thoughts? Very useful channel btw:)

  • Dylan: I’m pleased you confirmed whole foods are superior to supplements. Surprised and happy that my coffee intake is also beneficial.

    This is now the third vid I’ve watched of yours since discovering your channel. So much useful information is packed into your vids. Really appreciate them. Thank you!

  • Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980’s is now recommending a low carb diet for exercise.

  • Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.

  • Hi Dylan, question on the fructose to maltodextrin ratio. You mentioned a 1:2 ratio of maltodextrin to fructose, but before I think about getting any supplements, can you please provide an example? I.e., would it be, say 8 oz of orange juice and a scoop of maltodextrin powder supplement? Thank you.

  • Had there been studies about caffeine effects for coffee drinkers or people who never drink coffee? Does that affect the effect of the caffeine?!

  • Hi
    I got 2 questions!
    1. When I should weight my self really? When I`m empty after toilet in the morning before breakfast as I`m lightest of my self or just after dinner? Hope you get my point:)
    2. I know that I need carbs to do training…
    But how possibly I can lose weight if I eat carbs after and before cycling and during the day?
    I`m 172 cm and 64 kg… I wanna be 60 kg……
    All extra fat is around my stomach… No fat in hands and legs…. should I do specific moves to lose those?

  • Great channel! I am 38yrs old (male) 5’9″ and weight apx 65kg. I often like to challenge myself to 100 mile rides. Typically this takes about 6.5hrs and I loose around 3500cal. I typically (on off days) dont eat a lot of carbs (because I dont want to get fat, lol) but I am trying to research a nice way to balance things out when on the bike. So, perhaps a nice pasta meal the night before the ride.. then, I typically dont eat a “meal” the morning of the ride.. maybe a protein shake (which maybe useless, but is habit from non ride days) so ill eat a cliff bar just before getting on the bike then for the next 6 hours its mainly gels every 30 40min and more cliff bars every few hours. When I am done it sounds like another high carb dinner would be good too?

  • I got confused here
    Cus some other bodybuilders in their seminar said that if you take simple carb immediately after workout you just ruining your gains
    Because insulin spike affects growth hormone

  • So a better recovery tactic would be to visit the produce section instead a $60 tub of powder. That sounds like double recovery……………..

    Muscle recovery & Wallet recovery:)

  • no way i’m gonna buy these expensive bars. I usually eat a banana right before i start. And have one banana saved up in case i need to eat. I mainly get my power from my drink. Usually water mixed up with some good juice and sugar.

  • I have a question. He says that if you take some sugar with your PWM, it will stimulate secretion of insulin, therefore the insulin will put macros into the muscles much faster. So is it smart then, to take a little bit of sugar with every meal, so the macros are absorbed quickly?

  • I maintain a food diary through MyFitnessPal precisely because I’ll graze through all manner of foods if I’m not keeping myself aware of what enters my face. I recommend making daily mindfulness of food as a means of keeping oneself aware of what is going in, and how to fine tune one’s nutrition needs.

  • I’ve started keeping a food diary a couple of weeks ago, using My Fitness Pal to record calories, and help ballance Carbs/Fat/Protein. My biggest takeaway from this is when your counting calories and hungry you naturally switch over to fruit and veg for the low calorie desitity (Lots of food, not much callories). Then you get all the great nutrients to go with them!
    Also a big takeaway, because gram per gram Fat has twice as many calories, it’s really easy for a small amount of Fat to be a large amount of calories. The Table spoon of olive oil has the same amount of calories as the tray of roast vegtables it’s covering.

  • sorry i am 100% fat/carnivore, so these advices are not for me, but for sugar addicts. I am still waiting for a carb addict to pass me in the hills

  • Im 42 and been eating 5-700g of carbs per day from fruit, white rice, refined sugar, corn and about 30g of protein per day on average. My body fat is so low I have to eat vegan donuts and crisps to prevent my ab veins sticking out and giving me that heroin addict look. Carbs per hour make you 1000% BONK PROOF because you spare your muscle glycogen. Ive met so many ‘keto riders’ over the last 20 years and IRL they all end up bonking out and smashing in some coke at the gas station. It is always hilarious to see. Seen some nasty crashes from riders bonking though and that aint hilarious.

    Good video Dylan. Pushing carbs is SO important for a cyclists mental, immune and performance health. I raced with a guy who used to smash the caffeine and do low carb. He committed suicide a few weeks after a big race. His mental health declined so much when he got into the low carbs BS.

  • Can’t wait to watch the videos of the event… I’m wondering is your knees didn’t hurt you during this training… If yes how did you deal with it?

  • I was wondering if you had training tips for multi-day endurance rides. Not necessarily racing, but long rides. I’m planning to go to Colombia in March and am planning 7 days of riding in the mountain roads. Probably 4 to 6 hour days.

  • I put 2 beets in my cold press juicer every morning and have it before breakfast. Whether it improves my performance or not it’s healthy, yummy and gives you some easy calories!

  • Hi guys, im coming over to the UK next year, for the entire year, i’ll be staying in Hemelhempstead, please can you guys give me some good places to ride around there or even just around the UK as im happy to travel around a bit. thanks

  • Just like diamond the whole “recovery nutrition” is an invented industry. When this truth is heard from an athlete like you, it goes a long way!

  • Over a racing period of 25 years, I have tried a bunch of different diets,supplements (��), vitamins, + & -protein,triglycerides, sodium bicarb.etc..etc.
    My advice; eat REAL food, good food!! No supplements,vitamins, funky diets of the moment, ok…maybe some chocolat milk for recup.�� Last but not least; take Dylan Johnson’s advice!! ��

  • Heya, The best results that I have ever had was with Zoes bikini plan (i found it on google) Without a doubt the most useful diet that I have ever tried.

  • I just eat everything whenever I feel like eating and drink lots of water and a little bit of Dr.Pepper or ginger ale as well as electrolyte drinks and I’m 6’6, 165lbs and I ride a 35 pound hybrid bike at an average speed of 15mph on relatively flat ground but with a few short steep climbs with matching descents and several stop lights and signs. I do a ten Mile loop in 43min on average.

  • I gladly discovered that many of the principles of resistance (weights) training are the same of endurance training, like managing volume and intensity. I train strenght and when I realize the amount of work you do, not only I thought I admire you’re dedication, but also I envy the amount of food you can eat to not die because of calorie deficit _

  • Great advice for preparing pre race, and during race nutrition, but what advice for when the energy takes a total dive mid ride? Headaches, cramping, lack of drive likely results from dehydration, lack of salt, lack of energy, but suggestions (video?) for how to recover and get back on track?

  • Great content!
    One question:is there any drawback to ride on hands out of the saddle 60-70% of ride.
    I got used to it so much that i find easier to do all intervals like that(can push more power 5-10%)

  • I always hear about gels and energy bars, however I can never determine what liquid is better for you. Is plain water with ice, or liquids with vitamins, carbs, and electrolytes better. I try to sip less with water and end up using less water, but if I sip any other above liquids I end up downing more drink, than I should. Got any advice?

  • No meat and no fats before or during, just carbs. Slow ones mainly. Oats, potatoes, rice, dried plums, peaches, dates and raisins. That’s what works for me.
    I tried vegan and vegetarian diets, did not work well. So now it is no pork or once a year, beefonce a month, chicken-twice or 3 times a week.

  • Were the participants in the study on the effects of caffeine regular caffeine users? I normally don’t drink coffee or caffeinated drinks of any kind. Just wondering if one is “caffeine naive” do you need less to get a boost on big rides?

  • Man, I’m TOTALLY distracted by (and had to stop the video twice to look and stare at) what I presume are new thumb positioners (something like Togs) on your handlebars! What are they? How long have you been using them? Got a link? Thanks in advance!

  • As always another excellent video. Thanks for sharing all this knowledge with the world at large!
    Is it better/ advisable to consume calories as solid food (bars/gels) or as liquid calories (drink mixes)? Does adding carbohydrates to an electrolyte drink alter absorption and tonicity of an electrolyte only drink? If not then what would be the ideal ratio of carbs to sodium? What about the role of magnesium? Sorry for the too many questions!!

  • Hey dude, did you know eating a plant based diet will reduce your inflammation by 20% within a week, if I’m not mistake. Hope this might help you with your training ��. You should also maybe check out Impossible foods, they are making plant based foods that taste almost identical to regular meat, if you can’t go without your meat ����.

  • Hi, what do you think about patented high molecular carbohydrate VITARGO? How would you dose it? They produce the product with electrolyte which should be perfect for endurance sports in medium to hight intesity training.

  • I do a minimum of 60 miles a day 6 days a week. I eat no carbs and am a carnivore. I increased fat to protein 50/50. I never ever bonk. I am in my 40’s

  • Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s& #t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
    BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.

  • Which is the best sports drink or powder which provides the maltodextrin to fructose 2:1 ratio?

    Awesome channel I am learning so much prior to my first ever triathlon!

  • As a weekend warrior and not a full time athlete by any means, (full time job, kids, etc) I have to balance many aspects of training and life. That said I’d be curious about your thoughts regarding the information shared in this video https://youtu.be/rSUODDvgG7Y. I am in fairly good shape but I am not always maintaining my fitness goals and this video I found intriguing. The title is a little deceptive in the actual content in it is quite in depth. I realize your channel is for folks probably putting more time into their training and taking racing more seriously than myself, I do enjoy training and racing, but I feel many of us are in a bit of a metabolic middle ground and like I said I’d be curious your thoughts on what is conveyed between what your point of view is and what Dr. Ekberg is getting at with this. Really enjoy your channel, many thanks!

  • Im confuse about you said, that after workout its a perfect time to eat carbs, but ive heard that after workout our HunanGrowHormone levels are on the top, and if we eat carbs we just put our levels down, the same when we wake up, is that correct? 

  • Man, why when I watch your videos, I see myself? I mean I am preparing to ultra marathons now, I know how important is slow but consistent progress, but every time I break this rule and think like “hey, common, I promise I will listen to my body carefully, but for sure I can do much more this day… and next day… and it’s kinda boring to just progress 10% per week, let’s do 10% per day…@

    And for now, I am not injured (well, more or less), so I start thinking that my strategy is not so bad…

  • So simple carbs after the workout, but no/few carbs in the evening.
    I usually workout in the evening, should I still eat simple carbs after the workout?


  • The food diet is a really good idea, especially when you’re starting out and trying to dial in your specific needs. It can really help you learn what work s for you, is it enough, etc. quickly.

  • Thanks for all the free content. This is actually a topic that is relatively hard to find information on, I’ve been reading books related to the topic trying to pick and choose what works for a long time.

  • I have one question: will training on caffeine addict me to this substance, I mean will caffeine boost my training capacity, and stimulating deeper adaptations, or will it only increase my power under this substance and is needed to be taken every training to see benefits?

  • Your videos are so damn interesting and informative, but as your channel’s still got to go a long way you could have used more training parts to hook new people with your awesome editing skills! #unlazygang

  • I don`t remember how exactly I stumbled upon your videos, but they are the best. Just AMAZING content, editing and such a inspiration!

  • and know what goes good with your stomach: once in a 24 hour race i got stomach aich from walnust. turns out i am alergic to walnuts in big quantaties

  • Whatever you’re going to do don’t make race day the first time for trying it finding out a caffeine gel gives you the runs on race day is not cool…

  • I’ve been doing half a Lara bar every half hour, and going though a 24 oz bottle of Skratch Labs exercise hydration mix by drinking a bit every 10 minutes. That’s the game plan, be it a 30 mile ride or a 100 miles one. I’ve recently been experimenting with eFuel and eGel a one gel pack every 60 minutes, half a Lara bar on the 30s, and straight water in the bottles.

  • Dylan, awesome as usual. However, for an event like the Buck Fifty, how can you carry enough for that? And, should you have something with water and something with carbs (liquid) in it as well? And, as far as a solid while during this event, what would you suggest? Thanks in advance!!

  • The tips for fluids sound reasonable for UK’s weather, but when the temp goes up, the altitude goes up, or the sun comes out you should really be drinking more. I have only lived in areas where summer temps were in the 90-100’s, and 1 24oz bottle per hour may not even be enough in those conditions. I would always take a bottle with me, no matter the plan. It would suck to double flat, or worse, and be stuck on the roadside in the afternoon waiting on a ride with nothing to drink. Just my 2 cents worth. Still great info though, thanks GCN!!

  • The 1st time I pre-opened and kept a bar (granola) in my pocket for later, it was all soft and soggy from sweat or rain when I went for it.
    The 2nd time I did that, I put it into my pocket upside-down. Ah-ha, no more soggy bar. But when I reached for it I forgot it was upside-down, and promptly dropped the bar.
    Now I just bite the sucker open.

  • Finished both Peaks Challenge Falls Creek and Cradle Mountain by carrying gels alone for my stomach always feels funny if I eat solid food. Both sportives were 235km-239km long with 4000+m elevation. Body weight is 67kg and I eat 1 gel per 20 mins. Just like Si, I time it every 20 minutes.

  • Thanks for the upload, after 9 years it’s still watching:) btw how much did this cost does anybody knows?? Cuz i see Milos talking that this was for purchasing. Disagreed with something but this man really knows about Bodybuilding.

  • Mostly iam not hungry before i go riding! And then i crashed and upload it to youtube:)… I have to eat something like that what you told to eat, thanks man

  • I’m a moderate rider and am 69 years old. My question has to do with cramping. I rarely had this problem until 80 to 100 mile rides, then it became quite severe. Recommendations?

  • Plant-based food is the key! Fruit and dates for breakfast and during a ride, even after to replenish glycogen quickly. PANELA water is the best out there, gotta love Colombia!

  • regarding racing… I would likely be the 2nd best climber in my club. I’m fair on a flat but I am prepared to smash it on the descents when possible. I have never officially raced.
    iv done blustery 55 mile rides with 3ish thousand feet of climbing at 18mph solo.. I have a disability in one leg.. and consider myself a beginner really and I’m not sure if I could even keep up with the group. would I even stand a chance in a race..? what would I need to start racing? thanks guys #torqueback #askgcnanything

  • So lets count for a 3 hours training (100km). One energy drink (750ml) 1,5 euros for the whole ride. 6 bars or gels 6×1,5 euros = 9 euros. Post protein shake 1,5 euros. 12 euros for a single training…..

  • Before a long ride I always eat all the junk food in my fridge. Knowing all too well that its the first thing I will try to jump to when I come back. And then, off I go on my merry way, until the stomach pain starts to kick in…

  • Chris like “one bad day is okay as long as you don’t do two in a row”
    I’m over here just trying to have one good day in the first place. lmao

  • Another thing alot of people probably live with without realizing is a gluten intolerance. After cutting gluten from my diet a year ago I recognized tons of improvement in less than a week

  • I don’t race but I fasted 12 hours then rode 44 miles this morning in three hours, and I’m 65. Then when the 24 hours were up I broke fast. I think Romain Bardet is a fat-adapted cyclist rather than carb-loading.

  • Awesome video. Listening to your voice on Broomwagon and totally stoked. I started ultra endurance cycling last year (already finished Silk Roadand Atlas Mountain Race) and I´m aiming to ride longer and more efficient. I tried intermittant fasting but found, that it is really difficult to combine it with my daily training. Any suggestions on this? Have you tried it? Research almost only shows positive effects. However, regarding the training load I´m not sure if this also applies for ultra endurance athletes. Keep going the good work mate. Awesome content! cyclingrapha

  • Dylan, I have a question. Do these on-bike carbohydrate intake parameters apply for rides of any intensity? Intensity is a factor I have not yet heard mentioned in relation to on bike nutrition. I’m mostly interested if I need less carbs for a 4 hour ride where my HR never leaves Zone 2, vs a 4 hour ride with sustained efforts of Zone 4+. Thank you for these videos.

  • I always have a banana or two in the middle pocket, as well as gels (left side) and energy bars (right side). I wonder why bananas weren’t mentioned?

  • Hi, what do you recommend to eat and drink to replenish energy during long (4+hour) low intesity ride? There is lots of advice to eat fats and protein and to avoid carbs. Thank you!

  • Simon’s comment about taking a gel, with 20K to go in a race, is a very good idea. If fact, a mixture of coffee and sugar syrup, in a small squeeze bottle, will get into your system, even quicker, and won’t be “burned up” until after the race. Back in the “stone age”, this was called an “atom bomb” bottle.

  • dates,the fruit, figs and raisin work good for me during the ride. its hard to tell guys their ham and cheese sandwich or beef jerky wont get digested before they hit the couch.

  • A friend of mine (seriously) has major cramping issues. I keep telling him just to take on more electrolytes and water… any other suggestions? (His legs locked up and he fell off the bike like Matt on a recent ride. lol)

  • Like Si, I have to force myself to eat/gel at regular intervals because my stomach is binary, I’m either hungry or I’m full. It works, I’ve not bonked since I’ve been doing this.

  • If i want to drop weight, would i adjust my macros according to my desired weight goal? for example i weight 185 lbs and want to drop to 170 lbs, so would i eat according to my current weight or 170lbs?

  • Brace yourself GCN team…. the LCHF or Fruitarian Vegans are coming for ya….! Haha…. Keyboard warriors. PS. Dan’s Trek looks a right demon machine!!!

  • What?
    Spent 5 minutes looking at an Enervit display and not a single product give away.
    Talk about a cheap sponsor.
    Not to mention, a lost marketing opportunity for further details on each and every product​.

  • Agree with aero. Only in the past few years do you see downhill riders starting to tuck instead of mashing the pedals. 2 chainless wins so far.

  • #torqueback I am under 16 rider so my races are only 30 minutes long. I dont bother with water or anything as is only short time but i see other competiters with full bottles, gels and bars. Should I be taking food with me?

  • Thanks for another great vid. I am pretty sure I was one of the first 500 subscribers and I still recall wondering why more weren’t following. And now they are! Keep up the great stuff

  • my rule of thumb for hydration is to always have a water bottle on hand, that way i tend to unconsciously sip it throughout the day, and when it’s empty, i refill it.

  • Hi Dylan, here’s an interesting question on this topic, I have excluded dairy from my diet which I found decreases my HRV and elevates my HR quite a lot, so would you recommend me taking calcium supplements for that matter? Thanks

  • Yep agree with all those points having got nutrition right for the Marmotte!(planned meticulously) and then very wrong for the Etape (too casual). However since then I’ve changed to a more plant based diet (for cholesterol reasons) and found weight control much much easier! And after a few weeks I really didn’t miss the meat in a meal! Win win.. saving me and the planet.

  • You should fuel based on the activity and a lot can be done prior to riding. Most people probably eat or drink too much on the bike, but I’m glad you pointed out that it depends on the individual and conditions.

    Assuming I’m hydrated and recently had a meal, my routine looks something like this. I prefer to eat my fuel and just carry water:

    1 hr or less ride. Nothing.
    1.5 hr ride. A gel at 45 minutes.
    2 hr ride. A gel at 45 and 90 minutes.
    2+ hrs…this is when I start having to eat real food with fat, like peanut butter and jelly sandwiches at around 90 minutes, in addition to gels. Still eating something every 45 minutes or so.

    Each and every time, no matter the length, I eat a large snack (protein smoothie) or a meal right after I’m done.

  • All those supplement products often have seed oils and carbs. The the consumption of these franken foods are responsible for the decrease in US life expectancy

  • Raced a 70.3 using Superfuel. Didn’t get the usual breakdowns I have suffered in the past! Got to be the hunter rather than the hunted!!!!!

  • I took an internet break for awhile but I’m glad that you continue to upload awesome videos on health and fitness. Wishing you the best in this competition coming up man

  • Good advice with a drink before ride, especially in the summer heat. So easy to get caught out. Two bidons for the ride and a spare tab to re-fill.

  • Gwen is such a class act. You leave no stone unturned in your pursuit of success. I really enjoy following your running career but the triathlete in me still yearns to see you back in the sport again! A big shout out to Pat and Stanley too!

  • Very good review and advices well balanced. However I should add that there are 2 schools of nutrition that are developing: carb addicted or fat adapted. In my case i only eat home made products and MCT oil/ pacanes for energy during the 3-4 hrs ride. Being fat adapted, i dont have recovery issues like my carb friends

  • Try riding in the himalayas sometime in leh or ladakh. Very scenic as well as pretty challenging.Will also do for a nice video about riding at extreme altitudes.

  • I kept a food journal for nearly a year. it included hours slept, mood, exercises, miles ridden, resting heart rate (BPM upon waking up), food consumed and portions, fluids drank in ounces, weight twice daily at the same times in the same clothes. I took out as many variables as possible but also included utilizing different mental health exercises (meditation) and physical wellness besides physical work (breathing techniques cold water immersion) along the way. the insane amount of data points prompted me going back to school for holistic nutrition and wellness with an emphasis on sports med. “holistic” meaning preventing and reversing disease (I have MS, so this is very self-serving but with an intent to bring nutrition to skateboarding as thats my first love of 30+ years) with whole foods (diet) and lifestyle. cut booze, cut weed, added microdosing psilocybin for neurogenesis and neuroplasticity. theres so much more to nutrition than what is in this quick video. would be cool if GCN paid a visit to their old sports dr. friend I’ve seen on here a few times to do a deeper dive in supplements, nutrition, and more. Maybe a few interviews with other team nutritionists, doctors, etc. Its truly about quality of the products and food, not marketing dollars and a biased paid promotion. without knowing the product, maybe its great, but then again maybe its junk. regardless. through dr. Peter Attia’s research, he’s showing how incredibly individualized we all are when it comes to metabolization of different foods, macronutrients, micronutrients and more. 
    For those interested in reading abut it, Dr. Marc Bubbs recently released a book called Peak. through Chelsea Green Publishing in Vermont about “the new science of athletic performance…” that has some phenomenal information based on current and modern studies and research. Bubbs is also the head coach for one of Canadas pro level basket ball teams and has a podcast with exceptional guests covering a wide range of topics. k enough from me. thanks for all the great content GCN.

  • I’ve read a few articles saying frequent snacking on energy bars and drinks should carry a dental health warning.

    How do sports drinks and gels affect your teeth? by Alan McCubbin,March 8, 2017 on cycling tips website

    Are You Riding to Tooth Decay? on track cycling academy website
    Half of Elite Cyclists Have Tooth Decay Despite Brushing Twice Daily, By Jiri Kaloc Nov 14, 2019 on we love cycling website

  • I have kept a food diary on several occasions for many months on end. Each time I am surprised by the amount of sodium I consume as compared with the recommended. I don’t eat significant amount of processed or fast foods, and my wife doesn’t use much during cooking but nevertheless hitting the goal has been hard. Perhaps the most disheartening is difference between the number of calories I consume based on an app and the amount I supposedly burn based on Zwift, Strava, etc. If the numbers were true, then I might be as svelte as the guys on the GCN channel rather than feeling more like a Sumo channel presenter.

  • How would you feed for 60-80km (1h30-2h) races? I tend to have my caffiene gel on the start line because I thought it would take an hour to kick in. I then take a second gel mid race plus 600ml energy drink & 600ml water. Should I take another gel or the caffeine later on? In todays very hilly circuit race two of us escaped after just 5km and did the remaining 60km infront. I was completely spent after we crossed the line.

  • Supplements? Totally redundant. A healthy food behaviour and making your own sports drinks together with some gels and rice cake will do the job.

  • Thanks to this channel I became curious to try energy gel (just to check taste/texture combo).
    Most. Disgusting. Thing. Ever.
    Thank goodness I don’t compete and don’t need those during my rides XD

  • I have to be careful and selective about what I eat. I had a gastric bypass (R-N-Y) in 2007. Even now, I’m still learning, usually the hard way, about what I can eat. For 100+ miles on the bike, I need to be very careful about the carbs, salts and sugars I consume. That stuff can cause more than a little stomach upset. I usually make my own food. It was only 3 years ago that meat was back on the menu. (Difficulty with eating meat is a common problem with this procedure.)

  • Just bought my first roadbike this week. Giant defy 4. This channel has helped me apready so much! Thanks. Do you have a video on how to deal with cars or traffic?

  • Dylan…what about us “old guys that get sort of fat in the winter” guys ( I pretty much always gain 8-10 lbs every winter. Even though I still ride 10-12 hours per week. Got any dietary advice for us?

  • So it is carbs before, carbs during and carbs after. I am sure this raises a bunch of eye brows. However, we know that protein is logically needed to repair/build muscle damage SPECIFICALLY after INTENSE exercise. I suspect that from a RECOVERY-ONLY prospective, carbs is all that is needed, but for POWER TRAINING, some protein is needed. Based on what I am learning from Dylan, after Z2/Z3 recovery/endurance rides, I’ll stick to carbs after, while after Z4/Z5 workouts I will add protein.

  • My A1C was at a pre-diabetic level a couple of years ago due to an unhealthy over-emphasis on carbs. I lost weight on a 6 month low carb diet. My sports nutritionist suggested a better balance of protein and carbs. I think there is a risk of over emphasizing carbs so I just suggest being aware. Watch your weight and get your A1C checked as you get older.


    The link below..will take you to a brand new product of Shimano 105 Rd-5701 selling at a price of 1200 BDT= approx 15 USD. How come this is so cheap? Is there…any copy version of shimano product in the market?��


  • There is no information on how long it may take for an average person to dehydrate. Going from 2%-5% can take an hour or more. Unless your ride is over 2 hours long AND not at high-intensity, you should not need any water during a ride. (read Water Logged by Tim Noakes) your body is smart enough to tell you when it is hungry, it is also smart enough to tell you when it is thirsty. More people have died from over-hydrating during exercise than have died from dehydration.
    How many of the studies that have come out over the last decade are going to be continued to be ignored? It has repeatedly been shown a meal or snack within 30 minutes of exercise does not do anything more than a meal consumed over an hour after exercise. To maintain steady glucose levels and to help prevent insulin spikes control your intake of carbs. Do not keep following bro science!
    During high-intensity workouts, more carbs are needed, but that does not mean every 20 minutes you need to top off with a carb bar or gel.
    For recovery, it has been documented protein is more essential than carbs. And stay away from the low-fat supplements as they replace the fat with sugars the body does not need. You are needing to rebuild the muscle that was used. your liver will produce the glucogen that was used during your training. This is not to say if you are doing multiple days of high-intensity training or racing added glucose isn’t helpful.
    I’m just happy this video wasn’t an advertisement for their new book.
    You all knew these types of comments were going to come when you produced this video.

  • One Suggestion for an interesting topic: FATIGUE CNS, PNS and muscle fatigue. What is teh ratio between these three in chronic and in acute fatigue. Key studies and concepts so far. I suspect there is no solid data yet for definite conclusions.

  • Help. At the beginning you mention a volume metric for hydration. Sounded like 5???ml? Please clarify. Might have been your English accent vs my American ear.

  • I think at this point I’m like the annoyed girlfriend why absolutely supports ( I still watch all videos) but can wait for a bit more fun content then such a technical boysh video’s hahaha but still entertaining we just need a fun video every now and then ����

  • Is the old method of weighing yourself before and after a ride to check how much water you lose still a valid check? If it is, how to you factor in if you ate food along the way or went to the loo on the ride?

  • Can we use this tips for running? I know it´s a different sport, but it´s also a endurance sport, and running it´s also good for cycling.

  • Yes! My issue with the Maurten drink is it’s so low on sodium and electrolytes and I’m a heavy salt sweater. Always used Skratch hydration but felt it needed more carbs so this is great and I’m looking forward to using it.

  • Considering South Asia regional climate, early morning is good for exercise ( cycling). In that case when we should take 60 gm carbohydrates before jump into the cycle.? Please kindly let me a favour.

  • my dad was the head coach for australia in sydney 2000 and coached kerryn mccan. she died. and he also coached steve monaghetti. they were both good runners and i think ive heard him talk about Glycol which im guessing is glycolic acid. so you could do some reseach first and maybe try that?

  • The 2% dehydration impact on performance is an outdated myth. Running studies have shown there is no real impact. Faster runners tend to be more dehydrated and marathon winners are often the most dehydrated of the competitors.



  • There was a time i was training 20+ hours a week. I remember one day after a bike ride, there was a wave of sudden depression. Next time i tried to push myself, it happened again. Hope all goes well for you, it’s good you have a plan on fatigue. Would have been even better if you had more time to prepare.

  • One medjool date every 30 minutes seems to work really well for me and they taste great. Way more palatable than processed energy foods.

  • I ran with you at the Pittsburgh USATF half marathon national championship race and my biggest regret was not saying hi! You had a brilliant race and this video just brought me back with the clips ��

  • Oh wow, this was super interesting! It’s cool how you got to be a part of the invention of a fueling drink. Can’t wait to see how you do with it when you’re back to training for the marathon.

  • I programmed my Garmin Edge to chime every 20 minutes, and took it as a command to eat and/or drink something. It’s an almost Pavlovian response now though.

  • I’m new to biking, I’m a good athlete, 30lbs over weight, I’m 75, I want to learn a lot, train hard and see if I can enjoy the sport. I’m a week into it, I’m up to two hours hard riding, on a forest asphalt trail. I’ll just stay on the one trail, no competition, just seeing what I can get to. I love your videos.

  • What i dont get it is that…there’s plenty of guys in prison geting swolle! On bs food.and no supplements? Ive been locked up and believe me is shit food.but never the less guys are still pretty jacked! Oblivious not as big as a bodybuilder but remember this is naturally..so theres your theory on high protien.imo

  • What’s your view on micro nutrient periodisation? eg. Eat a lot of protein on your recovery & low intensity day and load up with carb on your high intensity training day. And doing this within a single training week?

  • I love Milos Sarcev but OMG this is absolutely horrible!! Anyone thinking this is real information and informative….it is…for what exactly not to do. No one in their right might mind should ever consume 400g protein unless you weigh in excess of 450lbs or are on steroids and even then its worrisome. This is typical “bro-science” and old school meathead bullshit. This will overtax most people’s kidney and threaten renal failure. The guy is still mentioning tryptophan and its sleep inducing effects from turkey for godsake lol!! Everyone please go here for FREE and REAL information: https://www.precisionnutrition.com/metabolic-damage. Thank you jiggamanwhat for the upload however, Milos is a legend in his time and I am a fan of his.

  • The secrets of the pros diet looks awesome Milos.  Where would you recommend I inject my novolog insulin?  Between meals 3-4 or 5-6?

  • Hi Dylan. Please address this issue?
    A training plan without a power meter vs using a heart rate monitor?
    Power meter costs are ridiculous.

  • i love this video, it is clear basic science. once you understand the science and apply it you can transform your physique. this is all you need!!

  • Great vid Dylan. Is there any benefit to only ingesting slower burning sugars(maltodextrin) during the first half or more of a ten plus hour race and saving the faster burning simpler sugars for the last third or so?

  • How should I manage my pre/post workout meals if I workout in the morning? I have a job from 7am-4pm and then school from 6:30-9pm. So I NEED to workout in the morning!


  • sir a very genuine info i came across..sir the amount of protein we need to amount of protein absorbed differs..i have a question that a person has 130gm protein requirement per day, should he be targeting to 150 gm protein as not all the protein taken will be absorbed..so how much gram protein should be taken so as to get 130 gm.

  • Great video! I have started applying the advice and the method shown in this video. It’s been two days. Can not comment but I defiantly add one more thing. Add dead lifts, Squats and compound movements to your workout! Your body is your temple. Everyone is different and different things works for different people. Just apply these principles and manipulate them If you are not getting results. Do It! Just Do It! 

  • Eating carbs 6 to 8 times a day! Diabetes incoming. Eating a sugar bomb every 20 minutes while riding! I hope you are good pooing by the side for road and ralphing over the handle bars

  • This video is awesome. Explains every single details for free if you pay attention and make your notes according to the explanation. It will be little boaring if you don’t know about the bodybuilding and the scientific terms. But for the people who need correct direction this is the one of the best. Thank you very much for uploading it.

  • How long is a typical long run for you Gwen? I’m curious at which length of a training I should consider fueling. I only hydrate with normal Skratch hydration mix when I do a training of more than an hour. Maybe I also should consider adding some carbs.

  • 1g of protein per body weight…. doesn’t make any sens to me, nature would have magically make our body to consume 1g of prots per lbs…. and you’re not even considering bodyfat

  • No Improvement in Endurance Performance After a

    Single Dose of Beetroot Juice

    Naomi M. Cermak, Peter Res, Rudi Stinkens, Jon O. Lundberg,

    Martin J. Gibala, and Luc J.C. van Loon

  • Dear Dr, Lim and Gwen, Dr.Lim in a video you said and stated that it’s best to eat your calories than to drink your calories. Do you still find this to be true or is this a new and better carb source. For performance? Thank you! Happy Running.

  • Some of the protein intake he’s going on about will shut your insides down. Not healthy at all. I found that high fats work better for me