Nutrition is key to good training.

For training toward a 100km off-road MTB event, your nutrition strategy during training is just as critical as your workouts. It helps your body adapt, recover, and perform over long hours in the saddle.

Here’s a practical nutrition strategy broken down into:

🚴‍♂️ DAILY TRAINING NUTRITION STRATEGY

1. Before Training (Pre-Ride)

• When: 1.5–2 hours before your ride

• What: Easily digestible, carb-focused meal (low fat, moderate protein)

• Examples:

  • Oats with banana and peanut butter

  • Toast with honey + boiled eggs

  • Smoothie with fruit, oats, and yogurt

🔑 Goal: Top up glycogen stores and avoid hunger during the ride.

2. During Training (In-Ride)

🔁 For Interval Days (<90 min):

• Water + electrolytes may be enough

• Optional: small carb snack (banana, sports drink) if session is intense

🚵‍♀️ For Long Rides (2–4+ hours):

• Fuel consistently: Start eating within the first 30–45 mins

• Target: 40–60g carbs/hour (can go up to 90g/hr if gut is trained)

🧃 Examples of ride fuel:

Food/Drink	Approx. Carbs
1 banana	25g
1 energy gel	20–25g
500ml sports drink	30–35g
1 jam sandwich	30–40g
Rice cakes with honey	25–30g
Energy bar (check label)	20–40g

💧 Hydration:

• Aim for 500–750ml fluid per hour (more in hot weather)

• Use electrolytes if ride is longer than 90 mins or very sweaty

3. After Training (Recovery)

• Eat within 30–60 mins

• Goal: Refuel (carbs) + Rebuild (protein) + Rehydrate

🥗 Recovery meal ideas:

• Chocolate milk + peanut butter sandwich

• Rice bowl with chicken and veggies

• Wrap with tuna/chicken and salad + fruit

💡 Macro targets:

• Carbs: ~1g/kg body weight

• Protein: ~20–25g

📆 Weekly Fueling Strategy

Day	Ride Type	Fueling Focus
Tuesday	Intervals	Light pre-fuel, small carb boost mid-ride
Wednesday	Zone 2 Endurance	Fuel early, 40–60g carbs/hr
Thursday	Short intense/hills	Water/electrolytes + optional gel mid-ride
Saturday	Long MTB Ride	Practice race nutrition: aim 60–90g/hr
Sunday	Easy/Recovery	No mid-ride fuel needed if short and low intensity

⚠️ Tips to Practice in Training

• Test what works now: Don't wait for race day!

• Practice eating on technical terrain

• Use a mix of real food and sports nutrition to avoid gut fatigue

• Train your gut: Gradually increase carbs/hr on long rides