Gravel nutrition: fuelling a self-supported race
A gravel race doesn't fuel like a road sportive. Aid stations are scarce and far apart, the terrain shakes your stomach, dust and heat drive up sodium losses, and the saw-tooth intensity complicates digestion. The key is self-sufficiency: everything you need between two aid points must be on the bike or on you — and the carrying plan is computed before the start, not at kilometre 60. This guide gives concrete timelines for training and race day.
Before: carb load and carrying plan
The day before, a carb load of 8 to 10 g/kg is worthwhile for any event over 3 hours, using low-fibre foods. On the morning, eat a 2-3 g/kg meal 3 hours out, then study the roadbook one last time: exact distance between aid stations, intermediate water points, sections where eating will be impossible. That — far more than total distance — determines your carrying setup: frame bag, jersey pockets, bottles.
In the race: self-sufficiency first
During the event, target 60 to 90 g/h and play with textures over time: solids (bars, chews, banana) in the first half while the stomach holds, then a progressive shift to liquids and gels in the second half. Rolling sections and smooth track are your eating windows — anticipate them rather than wrestling a bar open in a rocky descent. Every mechanical stop or aid station is a chance to eat solids and refill bottles. In hot, dusty conditions sodium becomes critical: 500 to 800 mg/h via your drink or tested capsules.
Your fuelling timelines
Training — long gravel ride (3 h 30)
Before: 2-3 g/kg meal, 3 h out
During: 60-80 g/h — solids first, liquids later
After: 20-25 g protein + carbs
Porridge + honey + banana
500 ml water
500 ml carb bottle
sipped steadily
Energy bar
on a rolling section
Energy chews
+ water
Isotonic gel
+ water
Gel or chews
to tolerance
Recovery drink
+ sodium rehydration
Use this ride to validate bags and carrying: nothing should be discovered on race day.
Race day — self-supported gravel race (6 h)
Before: 8-10 g/kg load the day before + 2-3 g/kg meal at H-3
During: 60-90 g/h + 500-750 ml/h + 500-800 mg/h sodium
After: recovery + salted rehydration
White bread + honey
Rice pudding + electrolytes
Solid phase: bar or
chews every 30-40 min
Refill bottles + savoury
(crackers, cheese, broth)
Liquid shift: carb
bottle + gels
Caffeine gel (75 mg)
+ water
Recovery drink
+ 500 ml water + sodium
Typical carry: 2 carb bottles, 2 bars, 1 pack of chews, 3 gels incl. 1 caffeinated — sized to the longest gap between aid stations.
What to carry
- Carrying plan sized on the longest gap between aid stations
- Mix of solids (bars, chews) + liquids (carb bottles) + gels
- 500-800 mg/h of sodium planned for hot weather
- Eating windows identified on the course profile
- Recovery drink ready at the finish
After: rehydrate then reload
After the finish, start by rehydrating with sodium — losses on dry gravel days are often underestimated. Follow with a recovery drink (20-25 g protein + carbs), then a full meal. After a 5 h+ event, the reload plays out over 24 to 48 hours: eat regularly, without forcing.
Common mistakes
- Sizing your carrying plan on total distance instead of gaps between aid stations
- Keeping your hands on the bars telling yourself you'll eat 'later'
- Going all-sweet and feeling sick by hour 5
- Neglecting sodium in hot, dusty conditions
- Discovering at km 80 that the bag is empty because you never did a start-line inventory
FAQ
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