Many cycling enthusiasts take part in a Gran Fondo or sportive. Often, a lot of preparation goes into such an event, as you also need to train for it. During these rides, a lot of food and drinks are consumed, but what is the best nutritional approach for such a challenge, and how can you best prepare? This article describes what you should eat and drink to perform optimally during a Gran Fondo or sportive.
How to best prepare?
You have a training plan for the Amstel Gold Race sportive, the Tour of Flanders sportive, or you are training for a Gran Fondo. The weather is great, and you are in top condition at the start, but halfway through, you have to drop out due to stomach and intestinal issues. Others drop out due to hitting the wall. Not only does your training need to be in order for an event, but your nutrition does too. You can train your nutritional intake as well. If you are unsure about your nutrition for a sportive or Gran Fondo, a personalised nutrition plan can help.
Since you use a lot of energy during a sportive or Gran Fondo, it is recommended to consume between 60g and 90g of carbohydrates per hour. If you are not used to this, consuming such large amounts may cause stomach and intestinal issues. In your preparation, it is best to gradually increase your carbohydrate intake. Start with 30g of carbohydrates per hour and try to increase this by 10g per hour each week1.
Perform a sweat test
During a sportive, you also lose fluids through sweating. The total amount depends on weather conditions, intensity, clothing, and whether you are accustomed to the conditions. During the Tour of Flanders sportive or Amstel Gold Race sportive, it may still be quite cold, meaning you lose extra fluids through breathing and increased urination. Meanwhile, in the summer, during the Marmotte Gran Fondo Alpes, you lose a lot of fluid through sweating.
Many people do not know how much fluid they lose while exercising, even though it is easy to measure. Go to the toilet and weigh yourself without clothes before a one-hour training session. During this hour, do not drink or go to the toilet. After training, dry yourself thoroughly, especially your hair, and weigh yourself again without clothes. The difference in weight is a good estimate of your fluid loss per hour at that intensity and in those conditions2.
By repeating this test under different conditions and intensities, you get a good idea of your fluid loss. Try to replenish at least 65-75% of the fluid you lose during a sportive or Gran Fondo. Drinking large volumes at once may cause stomach and intestinal discomfort, which will not benefit your performance.
Carbohydrate loading before the sportive or Gran Fondo
You do not want to start your sportive or Gran Fondo with an empty tank. Before the event, you should optimise your carbohydrate stores, and it is even possible to increase them slightly3. Increasing your carbohydrate stores is known as carbohydrate loading. You can do this by consuming extra carbohydrates in the two days leading up to the event while reducing your carbohydrate usage by training less.
Carbohydrate loading does not mean overeating. If you consume much more energy than you burn, you may gain weight quickly. Carbohydrate loading means increasing your carbohydrate intake while reducing fat and protein intake.
Example: You weigh 75kg. After an hour of easy riding, your total energy intake is 2800 kcal (this is very individual). Normally, your daily diet consists of 50% carbohydrates (350g or 4.6g per kilogram of body weight), 30% fats, and 20% proteins. To carbohydrate load, you now consume 65% of your intake from carbohydrates (455g or 6g per kilogram of body weight), 20% from fats, and 15% from proteins. Your total caloric intake remains 2800 kcal.
What is a good breakfast?
Breakfast on the day of the sportive or Gran Fondo is important but can also be challenging. Often, events start early in the morning, and you do not want to wake up in the middle of the night for a proper breakfast. Additionally, nerves can make eating more difficult. What you have for breakfast depends on the start time. The best option is to eat something you would normally have for breakfast at home.
Since carbohydrates are the most important fuel for your sportive or Gran Fondo, it is best to limit the amount of protein and fat in your breakfast. A good guideline is to consume a meal containing 1-1.5g of carbohydrates per kilogram of body weight between 2 and 3 hours before the start. Someone weighing 75kg could have a breakfast containing between 75g and 112g of carbohydrates 3 hours before the start. This does not have to be a large meal—a muesli bar often contains around 20g of carbohydrates.
If you have to start early, it is better to have a smaller breakfast. You do not need to wake up at 3:30 AM just to have breakfast. If you have limited time before the sportive or Gran Fondo starts, opt for a smaller meal and continue to eat small amounts leading up to the start.
Since you also dehydrate overnight, it is important to restore your fluid balance in the morning. If you have enough time before the start, you can drink two glasses of water with breakfast. After breakfast, take occasional small sips from your bottle of isotonic sports drink until the start.
What to take with you during the ride?
While it is important to carb-load before a sportive or Gran Fondo, you should aim to replenish as many carbohydrates as possible during the ride. If the ride lasts longer than two hours and is challenging, it is best to consume between 60g and 90g of carbohydrates per hour. You can do this with sports drinks, bars, gels, and regular food items.
Most people do not enjoy eating gels all day, so it is best to start with solid, normal food, especially during a sportive. A large banana, for example, contains around 30-35g of carbohydrates. A currant bun weighing around 50g contains approximately 25g of carbohydrates. During a Gran Fondo, the first section may already be challenging, so a bar or gel might be a better choice. Sports nutrition is also convenient to carry in such cases.
There are often aid stations along the route where you can get food and drinks. However, it is better to bring all your food yourself in advance. Bars or sports drinks from one brand are not the same as those from another. You have practised with your own sports nutrition, but another brand's products may cause stomach and intestinal problems during intense exertion. Bars and gels are easy to carry, and you can pre-package sports drink powder in plastic bags so that you only need to add water to your bottle. Always take your waste with you and dispose of it at home or in a bin at an aid station.
Do not forget to drink during a sportive or Gran Fondo
During a sportive or Gran Fondo, drinking helps to replenish fluid loss, and it is also a way to consume energy. How much you need to drink is highly individual and depends on the conditions and the clothing you wear. If you have regularly performed a sweat test before the sportive or Gran Fondo, you will have a better idea of how much fluid you lose. During the event, it is crucial not to forget to eat and drink. Time often passes faster than you think.
To maintain hydration, it is wise to opt for an isotonic drink. An isotonic solution contains between 6% and 8% carbohydrates. Eight grams of carbohydrates per 100ml of water provide 40 grams of carbohydrates per 500ml bottle. It is best to choose a mix of carbohydrates, as combining different types can improve absorption in the body. For example, glucose is absorbed differently from fructose.
Optimise your recovery afterwards
After completing a sportive or Gran Fondo, it is time to relax. You are happy to have reached the finish line, and the fatigue slowly fades away. Often, a refreshing glass of beer awaits you at the finish. One glass of alcohol is not necessarily a problem, but large quantities can be extremely detrimental to recovery. Your body has made a significant effort during the ride, depleting your energy reserves, and you may also be somewhat dehydrated.
Post-ride recovery is, therefore, essential. In the hours following a sportive or Gran Fondo, it is important to replenish fluid loss. Continue drinking small amounts regularly—an isotonic sports drink remains the best choice. The colour of your urine can indicate your hydration status; it should be light yellow to clear.
A proper meal is also crucial for recovery. Even though you have consumed a lot of carbohydrates during the ride, your energy stores are significantly depleted. Most evening meals contain enough protein, so a recovery drink is not necessary immediately after the event. However, if you have to wait a long time before having a full meal, a recovery drink containing at least 20g of protein can help with recovery.
This is general nutritional advice and not personalised dietary guidance. You remain responsible for your own health and performance.
1. Jeukendrup A. E. (2017). Training the Gut for Athletes. Sports medicine (Auckland, N.Z.), 47(Suppl 1), 101–110. https://doi.org/10.1007/s40279-017-0690-6
2. Baker L. B. (2017). Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability. Sports medicine (Auckland, N.Z.), 47(Suppl 1), 111–128. https://doi.org/10.1007/s40279-017-0691-5
3. Bergström, J., Hermansen, L., Hultman, E., & Saltin, B. (1967). Diet, muscle glycogen and physical performance. Acta physiologica Scandinavica, 71(2), 140–150. https://doi.org/10.1111/j.1748-1716.1967.tb03720.x
