Competition nutrition in cycling: Expert tips for full power on the big race day

Food is the body's fuel. Without the right food, cyclists won't get anywhere - and certainly not onto the podium of a race. Cyclists who want to take part in a competition this season should start thinking about the nutritional basis before, during and after the challenge now at the latest.

In this article, nutritionist Tanja Opitz reveals the most important tricks for a competition-orientated diet. She works as a Senior Data Analyst at Yazo, an app designed to help people lose and gain weight healthily. Her tips can help cyclists with competitive success.

Breakfast needs to be trained

Many cyclists invest weeks or even months in their endurance and speed training, but only think about their race catering on race day. This can be problematic: If you suddenly have a different breakfast on the morning of the race, choose unusual portion sizes or eat at a different time, you run the risk of stomach problems during exercise.

That's why breakfast should be just as much a part of your preparation as every training session. Ideally, the time, quantity and food should already be tested during training as planned for the day of the competition.

In the run-up to important training sessions, it is also worth having breakfast at a similar time to the later competition situation - preferably with the same foods. It is also helpful to record your experiences in a plan. This allows athletes to quickly recognise which combinations work well and which are more likely to cause problems.

The classic toast with jam is by no means the only sensible option. Rice pudding with berries provides readily available carbohydrates and is well tolerated by many endurance athletes. Even more unusual options such as sushi with cucumber can work before long sessions: The rice provides the body with easily digestible energy, while the fat content remains low.

Less ideal, however, are meals that are very high in fat or fibre, such as smoothie bowls with nut butter. Although they are considered healthy, they can be heavy on the stomach shortly before intense exercise.

Catering on the bike: more than just gels

For journeys of 60 to 90 minutes or more, energy should be replenished regularly. However, many athletes realise at some point that sweet gels and sports drinks become unpleasant in the long run or simply no longer taste good.

Salted potatoes are a practical alternative. They provide quickly available carbohydrates, are easy to transport and also compensate for some of the salt lost through sweating. Fruit purees or baby porridge squashes are also popular: compact, easy to digest and quickly available.

Basically, the best catering is the one that works well. If certain products do not taste good or are not tolerated, they should be replaced - regardless of how popular they are.

I've already tried out the salted potato food trick myself in marathon competitions. Compared to sweet bars and the like, real food can be a welcome change. When well cooked, the potato can still be chewed even under great effort. The disadvantage is the relatively large pack size - Jan Timmermann, BIKE editor

After the race: Targeted support for regeneration

After long or intensive exercise, the body needs three things above all: new carbohydrates, sufficient fluids and proteins for muscle repair. A simple but effective meal for this is mashed potatoes with scrambled eggs and cucumber salad. The potatoes replenish energy stores, the egg provides high-quality protein and the cucumber helps with hydration.

A little more butter than usual is also perfectly fine after a hard session. If you prefer savoury rather than sweet food after a race, you can also opt for a hearty porridge with mushrooms and a protein source such as meat or pulses. The most important thing is to provide the body with new energy and nutrients as soon as possible.

Brief overview: Nutrition before, during and after the ride

Pre-Ride

• Focus on carbohydrates: Even the evening meal before the competition should be rich in carbohydrates, for example with rice, pasta or potatoes
• Reduce fat and fibre: Large amounts just before the start can put a strain on digestion
• Drink early: Hydration begins the evening before
• Test everything beforehand: breakfast, time and portion sizes should be trialled during training
• Suitable meals: Rice pudding with berries, sushi with cucumber or toast with jam

Intra-Ride

• Consume carbohydrates regularly: Continuously top up your energy levels, especially on longer journeys
• Supplement electrolytes: Sodium in particular is lost through sweating
• Provide variety: If you no longer like sweet gels, you can opt for savoury alternatives
• Suitable snacks: Salted potatoes or fruit purees

Post-Ride

• Replenish energy stores: Carbohydrates now have priority
• Protein intake: The combination of carbohydrates and protein supports regeneration
• Replace fluids and electrolytes: It is best to start immediately after exercise
• Reintegrate dietary fibre: Vegetables and other high-fibre foods are now well tolerated
• Suitable meals: Mashed potatoes with scrambled eggs and cucumber salad or savoury porridge with mushrooms and protein source

Conclusion

The topic of nutrition is very individual. However, the nutritionist's basic tips apply to all cyclists. In particular, many athletes still underestimate the importance of carbohydrate intake in competitions. But it doesn't always have to be sugary-sweet. But it doesn't matter what your taste buds are in the mood for: Be sure to practise competition nutrition in advance! - Jan Timmermann, BIKE editor