What Should I Have the Morning of the Race?
You'll want to start early and have a large breakfast (as
described above) 3 hours before the ride to allow it to digest.
Immediately before the start of the race have some sugar
(banana, jelly beans, cereal bar) to elevate blood sugar. This will
be used as an energy source before utilising muscle glycogen
(energy), which can and will run out (causing a bonk) if you do not
What to do to if you're about to bonk
Eat 80g carbohydrates an hour to prevent it, this is roughly
equivalent to one sports drink and energy bar per hour. Depending
on the brand, two energy gels will usually equal one energy bar.
However, if you feel a serious amount of fatigue, dizziness and
lack of concentration, quickly consume some sugar in the form of
jelly beans/gels/sugary drinks to elevate blood glucose and prevent
a bonk from occurring!
Gels are generally helpful when you need to get sugars into your
system quickly because they're easier to digest and process into
energy. If you're hungry, it's probably too late!
Also keep in mind that while you'll only need one sports drink
per hour for energy, you'll still need to drink plain water to
satisfy your hydration needs - which can range from two to four 500
ml bottles per hour in hot weather. Make sure your drinks contain
electrolyte tablets (SIS, Nuun or similar) to replace salts lost in
sweat. These are vital for muscle function and without them, you
will cramp up.