GFNY Bento Gonçalves 2026 — the Brazilian round of the global Gran Fondo New York series in the Serra Gaúcha wine country, with mass-start gran fondo racing, punchy vineyard climbs and GFNY World Championship qualification for the top 10% of every age group.
Build Your Personalized Race Fueling Plan — $19Three 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.
1–4 g/kg carbohydrate 2–4 hours before the gun, from familiar low-fiber, low-fat foods. A 154 lb rider targets 140–280 g CHO. Oats + banana + honey, bagel + jam or arroz + mel are proven. Add 30–50 g CHO 15–30 min pre-start via a gel and sports drink.
Set a 15-minute alarm from km 0. Group racing adrenaline and mass-start intensity suppress appetite in the first hour where structure matters most. Fuel BEFORE the biggest climbs and on the flatter transitions — you cannot eat safely at threshold on a 10% pitch.
Within 30–60 minutes of finishing: 1.0–1.2 g/kg carbohydrate + 0.3 g/kg protein + 150% fluid replacement with sodium. GFNY finish villages typically include post-race food — use it. The 60-minute post-race window is the single highest-return investment for how you feel the next week.
| T-4 h | Wake, coffee, first breakfast (1–2 g/kg CHO) from familiar low-fiber, low-fat foods: oats, banana + honey, bagel + jam or arroz + mel. 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 with morning layer (arm warmers, vest). |
| T-90 min | Bike check — tire pressure, brakes, computer + power meter, bottles loaded (pre-mixed if possible), jersey pockets stocked. Layer for expected 54–64 °F start temperature. |
| T-45 min | Ride or drive to the start venue. Sip 7–10 fl oz sports drink. Warmup with 3–5 short efforts as start time approaches. Restroom. |
| T-20 min | In corral. First caffeine dose (100–200 mg if used). Final layering call. Confirm HR / power start plan with yourself. Wear warm layer over race jersey until 5 min out. |
| T-5 min | Half a gel. Breathe. Commit to a conservative first hour — do not chase the front group's early moves. |
| Gun | Mass-start rollout. Position yourself in a comfortable group, not the front. Cap effort in the first hour. GFNY is decided in the last third, not the first. |
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
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.
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.
