Bike Nutrition Plan

Race day performance requires more than just training your body. Race day nutrition should also be part of your training plan in the weeks before the big day.

Benefits of practicing race nutrition:

• Train your gut to use the fuel it needs
• Reduce risk of injury
• Reduce risk of GI distress
• Avoid bonking or hitting the wall
• Minimize inflammation
• Reduce muscle soreness
• Improve mental focus
• Boost mood state
• Recovery faster

This step-by-step guide, written by a sports dietitian and endurance athlete, complements the Race Day Nutrition Plan, making it a great fit for multi-sport athletes! It is adaptable for any ride duration. It will guide you through fueling and hydration for beginners to Ironman finishers to help you set your next PR. This plan can be used for any race because it tells you how to wear or store your own nutrition instead of relying on course nutrition.

Note: If you are a triathlete, consider using this plan with the Race Day Nutrition Plan or Race Day Nutrition Bundle to add variability and avoid flavor fatigue. This plan has three key differences: it includes solid food nutrition with protein, may require you to refill bike bottles with water from course stations, and fueling and hydration cadence is every 15 minutes instead of 10 minutes.

What’s inside:

1. Bike fueling and hydration considerations
2. Benefits and drawbacks to relying on course nutrition versus wearing or storing your own
3. Options for wearing or storing your own nutrition
4. Pre-race breakfast based on your body weight and pre-race timeline
5. How to test your sweat rate for individualized fluid replacement
6. Intra-race fueling and hydration
7. Recovery nutrition adjustable for your body weight needs
8. Grocery list

No guesswork needed. Specific fueling products are listed with quantities and types with a quick ordering option to use during training. Every product recommendation aligns with clean fueling principles to support your performance without unwanted additives.

Let’s get race ready!

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