Pre-race breakfast
1–4 g/kg carbohydrate 2–4 hours before each stage, from familiar low-fiber foods. Rotate options to protect appetite across seven tropical mornings.
Nutrition basics for Brasil Ride Paraíba
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
Fuel by the clock, not by feel. Humid heat and cumulative fatigue distort thirst and hunger cues. A 15- or 20-minute alarm keeps intake consistent.
Recovery
Within 30–60 minutes of every finish: 1.0–1.2 g/kg carbohydrate and 0.3 g/kg protein, plus 150% fluid replacement with sodium. Recovery nutrition on day 1 shapes day 7 — under-fueling the first two stages is where most GC hopes quietly end.
Race-day morning timeline
| T-4 h | Wake, coffee, first breakfast (1–2 g/kg CHO) from familiar low-fiber, low-fat foods: oatmeal + banana + honey, tapioca + queijo, or bagel + jam. Hydrate 17 fl oz with sodium. |
|---|---|
| T-2 h | Second small feed (~50 g CHO) — fruit + sports drink. Chamois cream, sunscreen SPF 50+, kit on. |
| T-90 min | Bike check — tire pressure, brakes, chain lube, computer, bottles loaded (pre-mixed), top-tube bag stocked. Layer for start temperature (usually already warm). |
| T-45 min | Ride or drive to the start. Sip 7–10 fl oz sports drink. Restroom. |
| T-20 min | First caffeine dose (100–200 mg if used). Final sunscreen check. Confirm HR / power start plan with yourself. |
| T-5 min | Half a gel. Breathe. Commit to a conservative first hour (do not chase the front group). |
| Gun | Rollout. Cap effort in the first hour — the goal is finishing 7 stages well, not winning stage 1. |
Download the free printable race-day fueling checklist for Brasil Ride Paraíba
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Frequently asked questions
Generic fueling plans don't work for Brasil Ride Paraíba.
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.
