Select your time :

  • 6:00
  • 7:00
  • 8:00
  • 9:00
  • 10:00
  • 11:00
  • 12:00

6:00 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

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 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
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
4

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

7:00 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

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 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
2

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
4

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

8:00 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

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

6

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
3

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
8

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
6

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

9:00 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

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

7

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
3

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
9

GU Roctane Electrolyte Capsules

Serving size is one capsule with water

Shop Size & Flavor
6

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

10:00 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

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

8

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
4

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
8

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

11:00 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

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

9

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
4

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
8

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor

12:00 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

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

10

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
3

GU Energy Stroopwafel

Serving size is one Stroopwafel

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
10

BCAA Capsules

Serving size is two capsules with water

Shop Size & Flavor