Off-road cycling isn’t just about strength and endurance—it’s about fueling smart to keep your energy high and performance strong. Whether you’re tackling rolling hills or grinding through rough terrain, your nutrition strategy will make or break your long days in the saddle. Here’s how to optimize on-bike fueling, hydration, and post-ride recovery.
On-Bike Fueling: Stay Ahead of the Bonk
Your body needs a steady supply of carbohydrates to sustain endurance efforts. Unlike shorter road rides, gravel or MTB rides often have unpredictable conditions, making consistent fueling even more critical.
Fueling Guidelines:
Eat early, eat often. Start consuming calories within the first 30 minutes of your ride.
Aim for 60-90+g of carbohydrates per hour, depending on intensity and duration.
Use a mix of fuel sources: real food (like rice cakes or bananas), bars, gels, and chews.
Don’t wait until you’re hungry—small, frequent bites every 15-20 minutes help maintain energy levels.
Best Fuel Options for Gravel/MTB Riding:
Quick Carbs: Energy chews, sports drinks, gels.
Sustained Energy: Nut butter packets, trail mix, rice cakes.
Salty Snacks: Pretzels, pickle juice, or salted nuts help replenish sodium lost in sweat.
Easy-to-Digest Real Food: Bananas, dates, mini sandwiches.
Hydration Strategies: More Than Just Water
Hydration is key to preventing fatigue, cramps, and dizziness—all potential performance killers.
Hydration Guidelines:
Drink 16-24 oz per hour, adjusting for heat and effort.
Use electrolytes (tablets, powders, or drink mixes) to replace lost sodium, potassium, and magnesium.
If your ride exceeds 3+ hours, alternate between water and a carb-rich hydration mix.
Avoid chugging water at once—sip consistently throughout the ride.
Pro Tip: If your urine is dark yellow post-ride, you’re dehydrated. Increase your intake the following day.
Post-Ride Recovery: Repair, Replenish, and Recharge
Gravel riding taxes your muscles, so recovery nutrition is non-negotiable if you want to feel fresh for the next day’s ride.
Post-Ride Recovery Guidelines:
Consume 20-30g of protein within 30-45 minutes post-ride.
Replenish glycogen with 60-100g of carbs (think whole grains, fruits, and potatoes).
Don’t forget healthy fats (avocados, nuts) for sustained recovery.
Be intentional on hydrating & replacing electrolytes lost in sweat - consider taking a sweat test for better accuracy.
Best Post-Ride Foods:
Recovery Smoothie: Banana, Greek yogurt, nut butters, protein powder, and almond milk.
Protein & Carb Combo: Eggs with toast, rice and beans, or a turkey sandwich.
Hydration Boosters: Coconut water, electrolyte drinks, or broth-based soups.
Final Thoughts: Train Your Gut Before Race Day
One of the biggest mistakes athletes make is not practicing their fueling strategy before race day. Your gut is trainable—experiment with different foods, hydration mixes, and timing during your training rides to find what works best for you. If you are attending the UNBOUND Gravel 100 Camp or Leadville Trail 100 MTB Camp then this is the perfect time to start and experiment!
Fuel well, ride strong, and get ready to conquer the course with confidence!
Looking for Expert Coaching?
At Boundless Coaching, we help athletes dial in their training, nutrition, and race strategy to perform their best. From 1:1 coaching to online training plans to nutrition specific coaching, we can help you get to the red carpet finish this summer! Let’s ride!