Ever hit the dreaded bonk mid-race? You know, when your legs turn to jelly, your brain feels like it’s lagging, and every climb suddenly looks like Everest? 😵 Yeah, we’ve all been there. The secret to avoiding the wall? Proper fuelling.
Whether you’re hammering the tarmac in a road race or charging through the mud on your XC mountain bike, what you eat and drink matters. Here’s a simple fuelling strategy featuring products from Maurten, Science in Sport, Clif Bar, OTE and Precision Fuel & Hydration – trusted by pros and weekend warriors alike!
Before the Race: Start with a Full Tank ⛽
Pre-race nutrition is all about maxing out your energy stores (glycogen) and getting hydration spot on. That way, you hit the start line feeling fresh, not flat.
What to eat & drink before a race:
✅ Maurten Drink Mix 320 – 80g of carbs in an easy-to-digest liquid. No gut issues, just pure fuel.
✅ SiS Beta Fuel Drink – Similar to Maurten, a high-carb drink that won’t sit heavy.
✅ Clif Bar – If you prefer solid food, these are a great mix of slow- and fast-release carbs.
✅ OTE Super Carbs – A liquid alternative to solid food, packing 80g of carbs per serving.
✅ Precision Fuel & Hydration 1500 Electrolyte Drink – Hydration matters too! Especially in warm weather.
Timing is key!
⏳ 3–4 hours before: Have a proper meal – oats, toast & jam, rice & eggs, etc.
⏳ 60–90 mins before: Top up with a Clif Bar or a high-carb drink.
⏳ 30–45 mins before: Sip on electrolytes (Precision Fuel, SiS GO Electrolyte) so you don’t start dehydrated.
During the Race: Keep the Engine Running 🔥
Your body only has so much stored energy – so you need to keep feeding it throughout the race.
How much do you need?
🚴 Road race (2–5 hours): 60–90g of carbs per hour
🚵 XC MTB race (60–120 mins): 40–80g of carbs per hour (shorter race, but high intensity!)
Best race fuel options:
🔹 Maurten Gel 100 / 160 – No added nonsense, just energy. Smooth texture, no gut issues.
🔹 SiS Beta Fuel Gel or Drink – 40–80g carbs per serving – a serious performance booster!
🔹 Clif Bloks – Chewy, easy to eat mid-ride, and 8g carbs per block.
🔹 OTE Energy Gel – 20g of carbs per gel, light on the stomach.
🔹 Precision Fuel 30/90 Gels – Fewer intakes, more fuel. 30g or 90g options!
When to eat & drink during the race:
⏳ Every 20–30 mins → Take a gel, Clif Bloks, or carb drink.
⏳ Every 10–15 mins → Sip your bottle – ideally with carbs + electrolytes.
💧 Hydration tip:
- If it’s hot, use Precision Hydration 1000 or 1500 for extra sodium.
- SiS GO Electrolyte or OTE Hydro Tabs work well in milder conditions.
After the Race: Recover Right 🔄
You’ve smashed it, but don’t slack on recovery. A quick hit of protein + carbs will kickstart muscle repair and prevent sluggish legs tomorrow.
Best post-race recovery fuel:
🥤 OTE Recovery Drink – 25g protein + carbs, easy to digest.
🥤 Science in Sport Rego Recovery – Carbs + protein to rebuild muscles fast.
🍫 Clif Builder’s Bar – Tasty and packed with protein & carbs.
🥛 Precision Fuel Recovery – Whey protein + carbs for rapid recovery.
🚰 Keep sipping on electrolytes if you sweated buckets!
Fuelling Like a Pro: Key Takeaways 🏁
✔ Pre-load carbs & electrolytes so you start strong.
✔ Hit 60–90g carbs per hour during the race.
✔ Stay hydrated – don’t let dehydration ruin your performance.
✔ Recover properly – protein + carbs ASAP after finishing.
🔥 Pro Tip: Train your gut! Practice your fuelling in training so your stomach is ready for race day.
Now go smash that race! 🚴💨
