Cycling marathons consist of various rides ranging from 100-mile rides to 24-hour endurance challenges. One of the most important factors to a successful cycling marathon is proper hydration and nutrition before and during the ride. Cyclists commonly eat an energy power bar before the cycling marathons to supply the essential nutrients and energy source to fuel the adventure. The time frame, serving size and specific nutrients of the energy power bar varies according to your personal caloric needs, intensity and duration of the cycling marathon and other environmental factors.
Time Frame
Your pre-race nutrition starts with a full meal two to four hours containing primarily complex carbohydrates with smaller amounts of protein and fat. As the race time approaches, consume an energy power bar 30 to 60 minutes before the start of the race. You can consume another energy power bar 10 minutes before the race if you are competing in a longer cycling marathon. Adjust the time frame to meet your individual nutrient requirements and experiment with nutrient timing during your training rides.
Calories
The energy power bar should supply about 200 to 300 calories made up of low to moderate glycemic carbohydrates. You can adjust the caloric content of the energy power bar to meet your individual requirements. For example, a larger rider may need to eat two energy power bars for 400 to 600 calories while a rider with a smaller body size may only need 200 calories. Adjust the caloric content to match the intensity and duration of the cycling marathon.
Carbohydrates
Carbohydrates are the primary nutrient in the energy power bars, but they can also contain small amounts of protein and fat for additional calories. The carbohydrates in the energy power bars are easily digestible carbohydrates that stabilize blood sugar levels for a steady energy supply during the race. The energy power bar should be low in fiber to prevent any gastrointestinal problems during the ride.
Continued Nutrition
Eating the energy power bars before cycling marathons is only the beginning of your race day nutrition plan. You can continue eating the energy power bars throughout the race to meet your caloric and energy requirements. The general recommendation includes 45 to 90 g of carbohydrates or 200 to 400 calories per hour for cycling marathons lasting longer than two to three hours. This additional intake preserves your muscle glycogen stores for a steady supply of energy. Change the continued nutrition amount and timing according to your body size and exercise intensity.
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