Pre-race breakfast
1–4 g/kg carbohydrate 2–4 hours pre-start, from familiar low-fiber foods.
Nutrition basics for Big Sugar
Three windows shape every endurance result: what you eat in the hours before the start, what you take in on the bike, and how you recover once you cross the line.
During-race execution
Alarm-based intake every 15–20 minutes. Front-load before every climb and rehearse eating one-handed on chunky terrain.
Recovery
1.0–1.2 g/kg carbohydrate and 0.3 g/kg protein within 60 minutes, plus 150% fluid replacement.
Frequently asked questions
Generic fueling plans don't work for Big Sugar.
Every athlete is different. FTP, finish time, body weight, sweat rate, weather, nutrition preferences and race goals all change what you should eat and drink.
FuelQ Pro builds a personalized race fueling strategy tuned to your ride — carbohydrate, hydration, sodium, caffeine and recovery, mapped to the course.
Start with the free checklist
A Race Fueling Plan gives you a personalized strategy for this event. The free checklist helps you prepare the basics first: race-week setup, 48-hour prep, race morning, hydration, sodium, caffeine, aid stations, and backup calories.
