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.