Dialling in your nutrition plan for The Gralloch

Preparing for The Gralloch is about more than fitness alone. A well-executed nutrition plan can be the difference between riding strong to the finish or fading when it matters most.

From the UCI Gravel World Series race, to the demanding 330-kilometre Ultra, to the non-competitive Sportive, each event places unique demands on your body and your fuelling strategy.

Dialling in your nutrition plan means knowing exactly what to take, how much to consume, and when to use it. Crucially, it also means testing everything in training so race day holds no surprises.

Why a personalised nutrition plan matters

Gravel racing is unpredictable. Terrain changes, long climbs, technical descents and variable weather all affect energy expenditure, hydration and gut tolerance.

• A personalised nutrition plan helps you:
• Maintain consistent energy output
• Avoid bonking or cramping
• Stay mentally sharp over long distances
• Reduce gastrointestinal issues
• Execute your race strategy with confidence

Your plan should reflect your body size, event distance, expected intensity and personal preferences. What works for another rider may not work for you.

Before The Gralloch: Prime your body

Carbohydrate preparation: In the days leading into The Gralloch, carbohydrate intake becomes increasingly important. Topping up glycogen stores allows you to start the event with a full energy tank.

Focus on regular carbohydrate-rich meals, easily digestible foods and avoiding last-minute dietary changes.

For longer events like the Ultra, structured carbohydrate loading can be beneficial. For shorter or less intense rides, simply ensuring adequate intake is often enough.

Race morning nutrition: On the morning of the event, aim for a familiar, carbohydrate-based meal that you have used successfully in training. This should be eaten early enough to allow digestion before the start.

Supplementing with a pre-ride energy drink or gel can help top up energy levels without overloading your stomach.

During The Gralloch: Fuel the effort

Carbs: During the ride, carbs are the primary fuel source. Most riders benefit from regular intake rather than large, infrequent doses.

If you are riding at a moderate, steady intensity, aim for a consistent and manageable intake of carbs throughout the ride. For higher intensity efforts or longer distances, your carb needs increase, so spreading a higher intake evenly over time becomes even more important to avoid energy dips.

Energy gels, chews, drinks and bars can all be used to meet these needs. The most effective approach is choosing formats you know your stomach can handle and that are easy to reach and consume while riding.

Electrolytes: Hydration needs vary depending on temperature, sweat rate and effort. Electrolytes, particularly sodium, help maintain fluid balance and reduce the risk of cramping.

Your plan should include a hydration strategy based on your sweat rate, with backup options available if conditions are unpredictable. Electrolyte tablets and powders are good options as they can be easily added to any drink on the go.

After The Gralloch: Recover and rebuild

Post-ride nutrition: Recovery begins the moment you finish. You should focus on carbs to help replenish glycogen, protein to repair muscle tissue, and electrolytes to rehydrate.

A recovery drink or bar is often the easiest way to start the process quickly, especially when appetite is low. Follow this with a balanced meal when possible.

Effective recovery is particularly important if you are riding multiple days or returning to training soon after the event.

Extra considerations

Supplements: Some riders use supplements such as nitrates to help maintain performance over long distances or creatine to promote rapid energy production and support faster recovery. 

Whilst they can give you an extra edge, it's important to introduce new supplements on race day.

Test everything in training: The most important rule of race nutrition is simple. Nothing new on race day. Use your long rides and key sessions to practise your fuelling strategy, try new brands and types of fuel, and assess your gut comfort under fatigue.

Training your gut is just as important as training your legs. Gradually increasing carb intake in training helps improve tolerance and absorption on race day.

Plan ahead with XMiles: Struggling to know how much you will need for race-day? You can use our Nutrition Calculator to plan exactly how much will you need.

Aim to finalise your nutrition choices at least two to three weeks before the event. This gives you enough time to practise, adjust and arrive on the start line confident in your plan.

A dialled-in nutrition plan removes uncertainty from race day. When you know exactly what you are fuelling with and why, you can focus on the ride itself.

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