Optimize your performance in ultra-cycling with Arnaud Manzanini
Optimizing Your Performance in Ultra Cycling: A Nutrition Guide for Ultra-Endurance Cyclists with Arnaud Manzanini
Ultra cycling pushes the limits of human endurance, requiring meticulous physical preparation and mental preparation, as well as particular attention to nutrition. At the heart of this adventure, nutrition is an essential yet often neglected pillar for supporting prolonged effort, maintaining consistent energy levels, and maximizing performance. In this world where every pedal stroke counts, a strategic diet can be the fuel that propels you beyond your limits. In this article, discover practical tips and detailed information to help you achieve your goals in ultra cycling.
Remember, as an athlete, it’s not only nutrition during exercise that you need to focus on. Your daily nutrition will help you be efficient and perform at your best, recover better after your events, and maintain digestive comfort during exercise.
Nutrition It’s like training: it takes work throughout the year to stay in good health!
1) The Fundamentals of Nutrition for Ultra-Endurance Cyclists: Fueling Effort
When you take up ultra cycling, understanding your specific nutritional needs becomes just as crucial as your physical training. To perform at an optimal level, your body must be properly fueled.
As you often hear, “to function, you need to put fuel in the car.” The car is your body, and the fuel is what you put into it—that is, the products you consume. This fuel is made up of essential macronutrients: carbohydrates, proteins and fats.
1.1) Carbohydrates : providers of energy
Carbohydrates are one of the main sources of energy during long distances. Choose sources of complex carbohydrates such as whole grains, pasta, or fruit for lasting energy.
1.2) Proteins : the key to muscle recovery
Proteins play an essential role in the repair of muscle tissue damaged during exercise. Foods such as chicken, fish, eggs, and dairy products provide a good source of protein.
1.3) Fats : reserve energy
Fats are an important source of energy for long-term efforts. Choose healthy fats such as those found in avocados, nuts, and vegetable oils for a quality intake of fats .
1.4) Hydration : Liquid fuel
In addition to macronutrients, hydration is essential. Adequate hydration is not only vital for performance, but also for the cyclist's overall health. Drink water regularly throughout your ride and choose electrolyte drinks to restore the electrolyte balance lost through sweating. Electrolytes and, in particular, sodium help regulate the volume of water in the body. A high electrolyte intake enables the body to store more water and therefore promotes rehydration. Their presence maintains the acid-base balance. So make sure you stay hydrated even before your ride begins.
The right balance of carbohydrates, proteins, and fats is the key to optimal nutrition for ultra-cycling races. By wisely planning their intake of each macronutrient, cyclists can maintain steady energy levels, promote recovery , and push their limits on the road, kilometer after kilometer.
2) Nutrition Before the Event
Careful planning of meals before the race is crucial. During the week before your event, it is important to build up your energy reserves while promoting digestive comfort during exercise. On D-3 and D-2, you can increase your carbohydrate reserves, then return to normal intake on D-1, as your reserves are built up and the aim is not to overload your stomach. Avoid excess fiber, spicy dishes, alcohol, excessive dairy products, and gluten if you are sensitive to it. Favor foods rich in complex carbohydrates, such as pasta, brown rice, cereals, and vegetables. Complex carbohydrates provide a steadier and more prolonged release of energy, essential for endurance.
Hydration is just as important as nutrition. Two to three hours before the start, make sure you are well hydrated by drinking adequate amounts of water.
In summary, choose the right fuels, follow the timing, and make sure you are properly hydrated to ensure optimal performance during the event.
3) Nutrition During Exercise
Caloric intake must be carefully planned to provide the energy needed throughout the race. Carbohydrates are the body's main source of energy during exercise, while proteins play a key role in muscle recovery and preventing tissue breakdown. Fats provide an important alternative source of energy for ultra cyclists and require specific management during exercise.
3.1 Solid Fuels
During ultra-endurance events, it is recommended to consume carbohydrates (the portion varies from person to person) and use products richer in protein and fats to avoid fluctuations in blood sugar since you want a gradual, steady release of energy. Here are some recommendations for fat-rich products suited to these prolonged efforts:
- Avocados : Rich in monounsaturated fats and fiber, avocados provide steady energy and are easy to carry and eat during a race.
- Nuts and seeds: Nuts such as almonds and cashews, as well as chia seeds or flaxseed , are excellent sources of fats and plant-based protein. Nut mixes can make a portable energy snack.
- Nut bars and seed: Available commercially or homemade, these energy bars made with nuts, seeds, dates, and sometimes rolled oats are energy-dense and provide a slow release of fats.
- Nut butter/purée or seeds: Almond butter, walnut, hazelnut, cashew, or macadamia butter—treat yourself! These are concentrated sources of fats and protein. However, avoid peanut butter, which contains too much omega-6.
- Vegetable Oils : Oils such as olive oil, coconut oil, or coconut oil can be added to smoothies, homemade energy bars, or dishes to increase fat intake.
- Fatty Fish Canned: Options such as canned salmon or mackerel provide omega-3 fatty acids that benefit energy and heart health. These canned foods can be convenient during long races.
These fat-based products can be consumed on their own or incorporated into recipes for energy bars, smoothies, or dishes suited to ultra-endurance activities, thereby providing a continuous and necessary source of energy to support these prolonged efforts.
Products have been specifically formulated to meet the nutritional needs of cyclists during prolonged efforts such as:
- Holyfat bars low in carbohydrates (between 2g and 4g of carbohydrates per bar) and rich in fat, or Baouw bars (between 12g and 14g of carbohydrates per bar)
Photo credits: HolyFat / Colin Olivero©
- Holyfat nut butters (several flavors are available), low-glycemic-index butters 4Ultra (between 5g and 10g of carbohydrates), or Baouw purées (approximately 12g of carbohydrates).
A little advice: have regular intake throughout the event; do not wait too long before eating. Prefer small regular portions rather than one large portion at once, to avoid sudden spikes and drops.
3.2 Hydration during the event
During long distances, the body loses important electrolytes through sweating. Specific supplements containing mineral salts such as sodium, potassium and magnesium can help prevent dehydration and muscle cramps, thereby maintaining the electrolyte balance essential for performance.There are many brands offering electrolytes. For example, you can consume electrolytes either in powder form from Holyfat, or as a tablet from Ta Energy. There are many flavors, so choose your favorite! Pay attention to the dosage and composition.
Photo credit: Holyfat / TA Energy
Here are some key strategies for maintaining an optimal fluid balance throughout your race:
- Create a hydration plan: Determine how much water to consume per hour based on the weather conditions and the intensity of the effort.
- Use electrolytes: Sports drinks or electrolyte tablets help prevent dehydration and restore the balance of minerals lost during exertion. You can also use light soups and broths, which are excellent for replenishing sodium and fluids.
- Listen to your body Learn to recognize signs of dehydration, such as excessive thirst, dry mouth, or muscle cramps.
Always test your nutrition strategy in training and get used to the products you will consume during the event. This will help avoid surprises and digestive issues during exertion, so you can fully enjoy your ultra ! We are all different, so listen to your body and adapt your nutrition accordingly.
In summary, strategic nutrition during the event is essential for maintaining consistent performance. Pay attention to your hydration, manage your fueling carefully, and adjust your nutrition according to your body's signals to get the most out of your ultra !
Summary table
|
Carbohydrates* |
From 30 g to 90 g/h You can go as high as possible without experiencing nausea or gastric or digestive problems. |
|
Water |
Between 500 mL/h and 800 mL/h. You can take 2 bottles with you, and above all, always have a 500 mL safety margin. |
|
Sodium** |
500 mg of sodium per hour of effort is sufficient These 500 mg are distributed between solid nutrition and hydration (between 500 and 800 mL of fluid per hour) WARNING: 1 g of salt corresponds to 0.4 g of sodium |
*The recommended amount of carbohydrates during an ultra-cycling event varies depending on several factors, including the duration of the event, intensity, individual metabolism, and digestive tolerance. However, in general, aiming for a carbohydrate intake of approximately 60 to 90 grams per hour is a common guideline for maintaining energy levels during prolonged endurance activities.
**To be adjusted according to the outside temperature and the individual
4) Recovery and post-exercise nutrition
After crossing the finish line of an ultra-cycling event, the recovery phase becomes essential to promote muscle repair, restore energy stores, and accelerate the body's overall recovery. Certain strategies promote recovery and help minimize the effects of post-exercise fatigue.
4.1 Balanced post-race meal:
After exercise, a complete and balanced meal is essential for replenishing energy stores and promoting muscle repair. It should include a combination of carbohydrates to replenish glycogen, protein for muscle recovery, and vegetables or fruit for micronutrients.
4.2 Recovery snacks:
Simple yet effective snacks can accelerate recovery. Protein shakes, bananas, yogurts, or energy bars suited to recovery can provide essential nutrients while being easily digestible.
4.3 Importance of continuous hydration:
Even after the race, maintaining adequate hydration is crucial. Electrolyte drinks or simply water with a pinch of salt can help restore the balance of electrolytes lost during exercise.
4.4 Anti-inflammatory foods:
Certain foods have natural anti-inflammatory properties, helping reduce post-exercise muscle inflammation. Berries, avocados, fatty fish rich in omega-3s such as salmon, and flaxseeds are good choices to promote recovery.
4.5 Rest and quality sleep:
Rest is just as important as nutrition for recovery. Quality sleep allows the body to regenerate. Establishing a regular sleep routine is crucial for promoting recovery and muscle tissue repair.
4.6 Massage and stretching:
Combining nutrition with regular massages and stretching can help release muscle tension, improve blood circulation and promote recovery.
By focusing on proper nutrition and incorporating these recovery strategies into your post-race routine, you can minimize recovery time, reduce the risk of injuries and prepare for your next challenge in better physical condition. A holistic approach to recovery, combining nutrition, rest and body care, is essential for an optimal return to training and competition.
5) Questions and Answers with Arnaud Manzanini
Arnaud is a multi-talented entrepreneur, creator of the “Ultra Talk” podcast, which has been running since 2018, and host of the “Dans la tête d’un cycliste” podcast. He is also co-founder of the Grimpeur cycling café in Lyon and creator of the Race Across France. His experience in ultra cycling over several years has given him extensive experience through the Race Across America (finishing in 2013 and 2015). Frenchman Christophe Blanchard has held the fastest time since June 2023, succeeding Arnaud. The latter has also completed several cross-country rides and, most recently, a polar expedition! Arnaud Manzanini answers our questions and shares his valuable advice.
What advice would you give someone taking part in their first ultra-cycling event?
For a first ultra-cycling event, I recommend feeling physically ready, which requires a minimum amount of training for an enjoyable experience. Avoid starting too quickly, even if you feel full of energy at the beginning. Having a Plan A and a Plan B for nutrition is crucial: one plan for when everything goes well and another for when things get complicated.
Are there differences in nutrition between day and night during an event?
In my opinion, there are no major differences in nutrition between day and night, but you should be careful not to eat too large a meal at the end of the day, as it could make it easier to fall asleep. It can be beneficial to get an energy boost around 11 p.m. to overcome the “sleep wall.”
What is your worst nutrition mistake during an ultra?
My worst mistake was overdoing sugary foods, causing hyperglycemia, which turned out to be terrible for my performance.
What is your favorite food strategy? The one you always crave, even when things aren't going well ;)
My favorite combination for getting back on my feet is pizza + flan + coffee. That's what gives me my energy back, even when I'm not feeling my best.
How do you manage digestive problems?
I pay attention to the signs and my inner voice, which alert me at the first signs of digestive problems. I generally stop eating, even if this leads to a drop in performance, and hydrate with cold sparkling water.
How do you choose your energy products?
I choose energy products based on their calorie content, taking into account my effort, the duration of the event, and the amount I need to consume.
Which Holyfat products do you use during your events?
I like to start with a Cocoa Salt bar, then alternate with energy purées, switching between salty and sweet flavors.
What is your favorite product if you could choose only one?
My favorite energy purée is the coffee flavor. It's my go-to if I had to choose just one.
Conclusion
In ultra cycling, nutrition is essential for achieving performance goals. By combining optimal hydration, an adequate balance of macronutrients and specific dietary strategies, cyclists can maximize their endurance and efficiency. To optimize your performance during your next ultra, you can experiment with and personalize your nutrition plan, while also consulting a dietitian or nutritionist.