Select your time :

  • 5:00
  • 6:00
  • 7:00
  • 8:00
  • 9:00
  • 10:00
  • 11:00

5:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

2

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
4

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
2

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
2

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
2

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
2

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
6

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
5

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

6:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

3

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
5

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
2

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
3

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
8

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
7

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

7:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

4

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
5

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
3

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
1

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
8

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
7

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

8:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

4

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
5

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
3

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
2

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
3

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
9

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
8

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

9:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

4

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
5

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
3

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
2

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
5

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
4

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
10

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
9

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

10:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

4

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
6

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
4

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
3

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
5

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
10

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
12

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor

11:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For a Century-Ride, you’ll want to keep eating at a measured pace, roughly every 30-45 minutes, so we recommend bringing a mix of solids, liquids, and gels. Since your cravings can change when you’re in the saddle for hours, it's important to use a mix of forms and flavors to entice yourself to continue to eat and drink. Try a mix of sweet, savory and refreshing flavors as well as gels, solids and fluids. We recommend including Roctane products in your mix, as they include higher levels of BCAAs, which can help reduce muscle damage and improve mental awareness, while providing a significant source of sodium to maintain hydration. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.

“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.

Servings

5

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

Shop Size & Flavor
7

GU Roctane Energy Gel

Serving size is one packet (1.1oz) of Roctane Energy Gel

Shop Size & Flavor
4

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

Shop Size & Flavor
4

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
3

GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

Shop Size & Flavor
4

GU Roctane Energy Drink Mix

Serving size is one packet or two scoops (65g) in 21oz of water

Shop Size & Flavor
6

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

Shop Size & Flavor
10

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
14

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor
1

Gu Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

Shop Size & Flavor