Resources

Race fueling & hydration

Preparing for a mountain bike race with the right hydration and fueling can make a real difference in performance and recovery. Here’s a two-day plan to get you fueled and hydrated right up to the start line.

Lead-up

Two days before

Hydration

  • It takes about 48 hours to reach good hydration levels, especially in the heat — start focusing on fluids two days out.
  • Drink at least half your body weight in ounces of water (e.g. 150 lbs → 75 oz).
  • Add electrolytes (sodium, potassium, magnesium) in one or two servings — especially after sweaty training or in the heat.

Nutrition

  • Focus on complex carbohydrates to start building glycogen stores: whole grains (quinoa, brown rice, oatmeal, low-sugar granola), sweet potatoes, and beans.
  • Include lean proteins (chicken, tofu, eggs) and healthy fats (avocado, nuts, olive oil).
  • Avoid heavy, greasy, or unfamiliar foods — they’re hard to digest and low in nutrients.

Sample day

BreakfastOatmeal with banana, almond butter, and chia seeds
LunchGrilled chicken or tofu wrap with hummus and veggies
SnackGreek yogurt with berries and granola
DinnerSalmon, quinoa, roasted vegetables
Lead-up

One day before

Hydration

  • Keep drinking water steadily throughout the day.
  • Add electrolytes again, especially if it’s hot or humid.
  • Avoid sugary drinks and limit caffeine. Student-athletes cannot consume caffeine before a race; other substances are also banned — see MCA Regulations, pg. 4.

Nutrition

  • Increase carbohydrate intake slightly to top off glycogen stores.
  • Keep meals simple and familiar to avoid GI issues.
  • Reduce fiber slightly in the evening to prevent digestive discomfort.

Sample day

BreakfastPancakes or toast with peanut butter and honey
LunchTurkey sandwich with pretzels and fruit
SnackRice cakes with almond butter
DinnerPasta with marinara and grilled chicken, small salad
The night before

Rest up

  • Eat dinner 3–4 hours before bed.
  • Sip water through the evening — but don’t overdo it and wake up at night.
  • Get a good night’s sleep!
Race day

Fueling countdown

Timing shifts with your start time — use this as a general guide from meal to gun.

  1. 4 hours priorA meal mixing carbs, protein, and healthy fats (turkey sandwich; burrito bowl with chicken, rice, avocado). Avoid high-fiber foods, excess cheese, sour cream, spicy or unfamiliar foods.
  2. 2 hours priorA light meal or snack heavy on simple carbs (pancakes, rice, egg, yogurt, cereal, protein drink).
  3. 60–90 min priorSimple carbs in smaller amounts (½ bagel with peanut butter, energy bar, oatmeal with peanut butter & brown sugar).
  4. 30–45 min priorOnly simple carbs & hydration (sports drink, gels, energy blocks, fruit snacks).
  5. 10–20 min priorFocus on hydration & electrolytes. Small amounts of simple carbs (gels) are fine up to race start.
On course

During the race

One-lap raceNo need to carry water or food if you’re properly hydrated.
Two-lap raceOptional hydration, depending on your preference.
Three & four-lap raceCarry a bottle with sports drink. Aim for 30–60 g of carbs per hour via gels, chews, or sports drinks.
Feed ZoneJV3 & Varsity riders may receive food/drink in the feed zone. Parents coordinate support; coaches may assist. See MCA Regulations, Feed Zone Ch. 8.
Recovery

Right after the race

Rehydrate and refuel well — paired with rest, it’s where a lot of the performance gains actually happen.

  • Rehydrate with 16 oz of water & an electrolyte drink.
  • Eat a carb + protein combo to replenish glycogen and start muscle repair.

Quick post-race options

  • Chocolate milk
  • Protein smoothie with fruit
  • ½ bagel with peanut butter
  • Turkey sandwich and fruit
  • Rice bowl with chicken and veggies

Later meals

  • Grilled salmon on a spinach salad
  • Turkey burger or hamburger
  • Stir-fry with lean protein, veggies & rice
  • Dessert: ice cream with fruit
  • Avoid low-protein foods like pizza & fries

Getting extra sleep the next two nights will speed up recovery.