Ultra-distance nutrition: how do you eat when you're training hard and riding long? - with Camille Pic
In ultra-cycling,diet can make or break a race. Ultra cycling refocuses everything on the essentials: drinking, eating, breathing, sweating, sleeping, surviving. It's no wonder that food is a passion for all cyclists!
Before: the basics of a healthy diet & weight
Good carbohydrates: seasonal vegetables and fruit, cereals (millet, quinoa, wheat, rice...).
Quality proteins: animal or vegetable.
Good fats: oils (olive, rapeseed...), nuts (cashew, hazelnut...), butter, avocado, cheese - to "load up" on useful fats before the event, as a calorie deficit is almost inevitable.
Seasonings: sprouted seeds, gomasio, fresh herbs...
👉 Easily digestible combinations:
fruit outside mealtime (30-60 min before),
cereals + pulses,
cereals + fresh vegetables,
fresh vegetables + proteins (animal or vegetable).
If after a meal you feel tired, acid, flatulence, it's a digestive signal: listen to your body.
And remember: half your plate = vegetables.
The day before the race: digestion & intestines
There's no need to "dry out". If you eat properly and feel good on the bike and in everyday life (energy, mental acuity), this is your right weight, even if it's not the one you imagine.
ReadEmily Chappell 's post (1st woman on the 2016 TCR): https: //www.instagram.com/p/CPQdkl0h6DP/
During exercise, digestion is put on hold (blood redistribution): overfull belly = nausea and heaviness.Intense activity also increases intestinal porosity, leading to possible burning and cravings.
Knowing when to eat
Full meal ≥ 1 h before exercise if you prefer to eat.
Snack 15-30 min beforehand: preferably an apple, or some dried fruit.
Fasting" is not for everyone. Women: better to eat beforehand (different hormonal response, stress for the body).
Protein + carbohydrate meals (3:1 ratio)
Target: 3:1 → 3 parts carbohydrate to 1 part protein.
Carbohydrates: choice of white rice or gluten-free bread (more easily digested).
Protein: a little fish or egg; vegetable side: quinoa, legumes, lentils.
Adapt to your specific needs.
Fast sugars vs. slow sugars
Simple/quick: banana, apple, dates → immediate boost.
Complex/slow: cereals, starches, potatoes → delayed energy; this is the basis of the meal just before.
Fat & fiber
Fat (9 kcal/g) = slow digestion → avoid butter, oil, avocado just before departure (heaviness).
Fiber = accelerated digestion → avoid large salads and lots of raw vegetables the day before.
Charging with electrolytes
Sodium and potassium are lost through perspiration.
Option 1: salted food the day before (with measure).
Option 2: Coconut water (rich in potassium).
Homemade drink tip: coconut water + lemon / strawberry / orange.
During: recommendations & feedback
In a race, the body burns everything it's given: calories. On an ultra, you quickly reach 8,000 to 10,000 kcal/day.
One gel = 150-200 kcal: should you swallow 50 a day? No, thanks.
Focus on real food: sandwiches, taboulés, makis, French fries... Many ultra-cyclists have their own guilty pleasures, and they work.
After: metabolic window & recovery
We won't go into detail here, but the metabolic window would be shorter for men (~4 h) and around 30 min for women. Common reco:
Within 30 min: complete proteins (with leucine).
Then a full breakfast: carbohydrates + proteins + fats.
Examples:
Protein powder (whey or peas) in porridge/smoothie or pancakes.
Eggs (hard-boiled, omelette + toast).
Greek yogurt / cottage cheese + oats.
Conclusion
Your body is your engine. Fill up on the right fuels and, if you have to keep track of a number, choose kilometers rather than a number on the scale.
Have a great ultras season!
