Whether you’re riding 85km or 150km, what you eat and drink on the bike can make the difference between finishing strong or “bonking” halfway through. Geoff from CoLab Cycle Coaching has pulled together his top nutrition tips to help you get through the Bowral Classic feeling your best.
Why Eat While Riding?
Your body needs fuel to keep going. Carbohydrates are the most important energy source during exercise. Run low and your performance will drop quickly – that dreaded “bonk.” To avoid it, top up your carbs regularly throughout your ride.
What to Eat on the Bike:
Carbs are king. Look for easy-to-digest options that give quick energy.
• Sports products – Gels and bars are designed for fast energy. The Bowral Classic will have GU gels & electrolytes and Winners bars at rest stops, so try them in training beforehand.
• Real food – Bananas, dates, dried figs, or fruit cake work well, but watch the fibre – too much can upset your stomach.
• Lollies – Snakes, jelly beans, or gummy bears are simple and effective.
• Savory snacks – Mix in something salty like Vegemite sandwiches or corn chips to avoid “sweet fatigue.”
Carb drinks are another great option. Mix a powder, cordial, or even a little sugar with electrolytes for easy fueling. Coke will also be available at Glenquarry rest stop – handy, but carbonation can upset some stomachs.
How Much to Eat?
A good rule of thumb: 0.5–1 gram of carbohydrate per kilo of body weight per hour.
For example, a 75kg rider should aim for 40–75 grams per hour. That’s roughly equal to 1–2 gels plus a banana. Start small in training and gradually increase until you find what works best for you.
Caffeine:
Caffeine can improve focus and endurance, but don’t overdo it. Around 3mg per kilo of body weight is the sweet spot. If you’re new to caffeine gels, test them in training first.
Race Day Tips:
• Stick with your usual breakfast – add some toast with jam or a glass of juice for extra carbs.
• Take a gel 10–15 minutes before the start to fuel the early pace.
• Know what’s available at each rest stop (check your ride guide!).
• Organise your jersey pockets so food is easy to grab on the move.
• Always leave a rest stop with a little extra fuel – snakes are a great pocket snack.
A Note on Weight Loss:
Event day is not the time to diet. Focus on staying strong, well-fueled, and enjoying the ride. Performance comes from energy, not restriction.
Final Word:
Every rider is different, so use your training to test what foods, drinks, and amounts work best for you. Come October 19, you’ll know exactly how to fuel your body for a great Bowral Classic.
For more advice, visit colabcoaching.com.