Select your time :

  • 2:30
  • 3:00
  • 3:30
  • 4:00
  • 4:30
  • 5:00

2:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

We designed our line of nutrition to be mixed and matched to meet your taste and form preferences. Simply replace one product with another containing similar key nutrients until you meet the key nutrition requirement detailed above.

Remember, your body-type, intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plans during training.

Servings

2

GU Roctane Energy Gel

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

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2

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

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2

GU Energy Stroopwafel

Serving size is one Stroopwafel

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1

GU Roctane Energy Drink Mix

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

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2

GU Hydration Drink Tabs

Serving size is one tablet in 16oz of water

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1

Gu Recovery Drink Mix

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

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1

BCAA Capsules

Serving size is two capsules with water

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3:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s easier to “drink your calories”, because you can carry a lot of fluids in your bottle cages. Don’t forget to treat yourself with Stroopwafel to get you going in the morning and we you need something solid and yummy mid-suffer.

Servings

2

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
2

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
1

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
1

Gu Recovery Drink Mix

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

Shop Size & Flavor
3

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

3:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s easier to “drink your calories”, because you can carry a lot of fluids in your bottle cages. Don’t forget to treat yourself with Stroopwafel to get you going in the morning and we you need something solid and yummy mid-suffer.

Servings

3

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
1

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
1

Gu Recovery Drink Mix

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

Shop Size & Flavor
3

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

4:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s easier to “drink your calories”, because you can carry a lot of fluids in your bottle cages. Don’t forget to treat yourself with Stroopwafel to get you going in the morning and we you need something solid and yummy mid-suffer.

Servings

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
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
1

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
1

Gu Recovery Drink Mix

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

Shop Size & Flavor
3

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

4:30 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s easier to “drink your calories”, because you can carry a lot of fluids in your bottle cages. Don’t forget to treat yourself with Stroopwafel to get you going in the morning and we you need something solid and yummy mid-suffer.

Servings

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
1

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
1

Gu Recovery Drink Mix

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

Shop Size & Flavor
3

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

5:00 Nutrition Plan

To meet your selected time goal your body will need

Nutrition Mix

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.

How To Customize

For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s easier to “drink your calories”, because you can carry a lot of fluids in your bottle cages. Don’t forget to treat yourself with Stroopwafel to get you going in the morning and we you need something solid and yummy mid-suffer.

Servings

5

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
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

Shop Size & Flavor
1

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
1

Gu Recovery Drink Mix

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

Shop Size & Flavor
2

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

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4

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor