Diet for Gran Fondo

Nutrition
18

  1. Carbs are what fuel the bike, so stick to those. You won’t get fat adapted by the Fondo, and that fad is dying. Carbs are king for cycling. If those on keto or fat adapted diets eat carbs for long rides and races where you want high performance.

  2. after a 1.5h training session, hit the protein if you did high intensity, otherwise, just eat normally. Long ride, 4+ hours, get your 20g of protein and the carbs in ASAP, but even Sports Scientist Asker Jeukendrup says this is only important if riding long again the next day.

  3. Start eating 60-90g of carbs per hour, that is the max the body can take in and there has to be a fructose component, otherwise you’re limited to 60g per hour. This is not body weight dependent.

Also, this article helps: Cycling Nutrition, Diet Meal Plan & Carb Cycling Guide | EVOQ.BIKE

And this one: Cycling Nutrition, Diet Meal Plan & Carb Cycling Guide | EVOQ.BIKE

Have an awesome fondo!