5-Day Pre-Century for Cyclists

Fueling for a strong century ride

You need energy for endurance training, especially when it comes to cycling 100 miles at once! Training for a century requires a lot of time in the seat, leaving less time for meal prep. This meal plan consists of 5 days of meals and snacks, estimating about 2100 calories each day. However, this doesn’t include your post-ride snack, which will add an extra 225–275 calories, and it doesn’t include what you’re snacking on during your rides. Roughly, this diet plan totals about 2600 calories with around 20% protein, 25% fat, and 55% carbohydrates. Over the next 5 days, you’ll eat lots of fruits and veggies, like blue and red berries, spinach, broccoli, and cauliflower. These are filled with powerful phytonutrients, vitamins, and minerals that help your body recover faster. You’ll also eat a lot of whole grains, as they not only fuel your body, but help in recovery too. You can substitute the whole grains with equivalent gluten-free foods, and dairy with equivalent alternatives.

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  • 5-Day Pre-Century for CyclistsFueling for a strong century ride
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