Gran Fondo and Century Ride Nutrition

Getting ready for your first gran fondo or century ride?

  • Increase your overall carbohydrate intake in the lead up 48 hours before the event, to include higher carbohydrate foods such as breads, potatoes, pastas, and rice.
  • Eat a good size (not excessive) breakfast 2-3 hours before the event with foods that will not upset your stomach. Foods like oatmeal, pancakes, bananas, toast, or cereal.
  • Your body is limited to around 60 grams of carbohydrate absorption per hour, so during the event a good strategy is to primarily consume liquid carbohydrate with electrolyte in 2 large bottles.
  • Bring an extra baggie of drink mix with you to add to your bottles mid-ride at aid stations, supplementing your nutrition strategy with gels every 30-60 minutes, with caffeine as desired.
  • Post-event, eat normal recovery foods with some added proteins and fats.


  1. Muth, Natalie. Sport Nutrition for Health Professionals. F.A. Davis Company, 2014.