What to Eat BEFORE, DURING and AFTER a 100km Ride

Covering 100 kilometres by bike — whether on road, gravel or mountain trails — is a significant physical effort that can last anywhere from 3 to 6 hours depending on your pace and elevation gain. Your body burns thousands of kilocalories, depletes its glycogen stores and loses considerable fluids through sweat. Without a rigorous nutritional strategy, the dreaded bonk will hit you around kilometre 70. Here is a technical and practical guide to optimize your nutrition before, during and after your ride.

BEFORE the Ride: Loading Up Intelligently

Nutritional preparation for a 100km ride begins the evening before. The goal is to maximize your muscular and hepatic glycogen stores — your body's primary fuel source for moderate to intense efforts.

The Night Before

Focus on a meal rich in complex carbohydrates with a low glycemic index: basmati rice, whole wheat pasta, sweet potato or quinoa. Pair it with a lean protein source (chicken, fish, legumes) and limit saturated fats and excessive fibre that could disrupt digestion the following morning. Hydration starts now: drink water consistently throughout the evening.

Morning of the Ride (2 to 3 Hours Before)

Your pre-ride meal is critical. It should be carbohydrate-rich, moderate in protein and low in fat and fibre to support rapid gastric emptying. Practical examples include:

• Option 1: Oatmeal with banana, honey and a light handful of nuts
• Option 2: White bread toast with natural peanut butter and jam, paired with Greek yogurt
• Option 3: White rice with scrambled eggs and a drizzle of olive oil

Hydrate with 500 to 750 ml of water or a light electrolyte drink in the two hours before departure. If you're heading out early in the morning — common during Quebec's hot, humid summers when riders start at dawn — a banana and an energy bar can suffice when time is short.

DURING the Ride: Sustaining Energy and Hydration

This is where most cyclists make critical mistakes. Eating and drinking on the bike requires discipline: wait until you feel hungry or thirsty and you've already lost the battle.

Carbohydrates: Your Primary Fuel

Target an intake of 60 to 90 grams of carbohydrates per hour starting from the very first hour, alternating between glucose and fructose sources to optimize intestinal absorption. The best on-the-bike options include:

• Energy bars: choose energy bars with a carbohydrate-to-protein ratio of approximately 4:1, easy to chew while riding
• Energy gels: convenient and fast-acting, always consumed with water
• Bananas: a reliable natural option, approximately 25g of carbohydrates each
• Medjool dates: energy-dense and rich in minerals
• Jam sandwiches: on white bread, cut into small pieces and stored in a ziplock bag

Hydration and Electrolytes: Never Underestimate Quebec's Heat

During Quebec summers, temperature combined with humidity can cause significant sweating. Losing just 2% of body weight in water is enough to reduce performance by 20%. Drink 500 to 750 ml per hour depending on intensity and temperature. Beyond 90 minutes of effort, water alone is no longer sufficient. You need to replenish the electrolytes lost through sweat, particularly sodium, potassium and magnesium. Choose isotonic drinks, effervescent electrolyte tablets or salty snacks. A key warning sign: muscle cramps are often a signal of sodium and magnesium deficiency.

AFTER the Ride: Recovering Effectively

The anabolic window of 30 to 45 minutes following your effort is crucial for replenishing glycogen stores and initiating muscle repair.

Immediate Recovery (0 to 45 Minutes)

Consume a combination of high glycemic index carbohydrates and protein in a 3:1 ratio as quickly as possible. Effective options include:

• Chocolate milk (surprisingly well-supported by sports science research)
• Greek yogurt with fruit and honey
• A protein-rich recovery bar
• A banana, whey protein and milk smoothie

Rehydrate by drinking 150% of your lost body weight in fluids. For example, if you lost 1 kg, aim for 1.5 litres of fluid in the hours following your ride, ideally with electrolytes.

The Post-Ride Meal (1 to 2 Hours After)

Prioritize a complete meal rich in key nutrients: complete proteins (meat, fish, legumes), complex carbohydrates and colourful vegetables for their antioxidant content. Antioxidants are essential for combating the oxidative stress generated by prolonged effort. Good recovery today means better performance tomorrow.

Summary: Key Takeaways

• Load your carbohydrate stores the evening before and the morning of your ride
• Eat 60 to 90g of carbohydrates per hour starting from the beginning of the effort
• Never neglect hydration and electrolytes, especially in hot and humid conditions
• Energy bars and gels are your best on-bike allies
• Recover within 45 minutes after the effort with carbohydrates and protein
• Plan your nutrient intake in advance — there is no room for improvisation on a 100km ride

A 100km ride managed properly from a nutritional standpoint is a successful ride. Your body is a high-performance machine — treat it accordingly.

At Mathias Power Parts, we equip passionate riders with everything they need to perform at their best. Visit our online store at mathiaspowerparts.com to find the best accessories for your next ride, and stop by our shop in Saint-Mathias-sur-Richelieu for personalized advice from real enthusiasts.