Eating before a gravel cycling training session is key to starting with full energy stores and avoiding that flat, heavy-leg feeling partway through the ride. Gravel riding is unpredictable, often involving long efforts, repeated surges, and technical sections that demand both physical and mental focus. Fuelling beforehand helps maintain power, concentration, and consistency, especially when sessions last longer than 60–90 minutes or include intensity.

Aim for a carbohydrate-rich meal or snack 1–3 hours before training, adjusted to how close you are to the start. Overnight oats are a great option, providing easily digestible carbs with protein to support muscle function.

If time is tight, a high-carb energy bar works well as a lighter, quicker alternative. As a general guide, target around 1–2g of carbohydrate per kilogram of body weight before longer or harder gravel sessions, scaling down for shorter or easier rides.

Race-day nutrition is critical in gravel cycling because it’s what keeps energy levels stable, supports sustained power, and helps prevent late-race fatigue or the dreaded bonk. Gravel races are long, unpredictable, and often include repeated surges, climbs, and technical sections, all of which place a heavy demand on your energy stores.

During a gravel race, your body relies heavily on carbohydrates to maintain power and focus, so fuelling regularly can be the difference between riding strongly in the final hours or simply hanging on. Just as importantly, you should race with the products you’ve trained with.

Your gut adapts over time, and using familiar nutrition reduces the risk of GI distress, cramping, or nausea caused by unfamiliar ingredients or carbohydrate blends. Training with your race-day fuel also builds confidence, so you know exactly what works for your body when it matters most.